30 Day Challenge – 3000 Squats & 1000 Push-Ups

January is a time when many people decide to take action and start getting fitter. Some do this to lose weight, some do it to feel better about themselves. Whatever the reason, I think it is important that everyone stays healthy and fit if they are to enjoy a normal life.

This time last year, I was running around 50 miles per week in preparation of running four marathons in April and May 2014. My initial intention was to run all four marathons.

Sadly, I injured my piriformis muscle at the start of March. I still managed to complete the first three marathons, however I was unable to do any running between the events. By the last marathon, I had aggravated the injury to the point where I was unable to run for several months.

I have been running short three and six mile runs since the start of December, however I need to rest in between my runs because running on hills is difficult (and there are hills everywhere in my town). Clearly, I am not fully healed.

One of the reasons I decided to take action in December is because I noticed I was around 2 stone heavier than I was at the same point the previous year (2 stone is around 12.7 kilograms / 28 pounds).

I had noticed that my weight had slowly increased due to lack of training; however, I was really shocked I had put on so much weight. It was the wake up call I needed to get back into training more actively.

30 Day Challenge – 3000 Squats & 1000 Push-Ups

On New Year’s Day, my friend David messaged me on WhatsApp and recommended a small challenge he was going to take part in.

Designed by Neila Rey, the challenge was designed to increase your strength and fitness over a period of 30 days.

The challenge is simple. You have to do a specified number of squats and push ups over the month. Every day the required number of squats and push ups increases; with a rest day every three days. On the last day of the month, you need to complete 300 squats and 70 push ups.

30 Day Challenge - 3000 Squats & 1000 Push-Ups
The “Squats and Push-Ups” 30 Day Challenge

I started the challenge on the first of January, therefore I am on the eleventh day. Up until now, I have managed to complete all sets in one go; however, the challenge can be split into sets if you wish. My hope is that my strength will increase as the month goes on so that on the last day of the challenge I can do 300 squats and 70 push-ups without stopping.

I will not be too hard on myself if I do have to split them into sets at the end; as the main goal is to improve my strength and fitness.

Take Part in the Challenge

The PDF poster for the challenge can be downloaded from Neila Rey’s website. I printed the poster out and stuck it to my bedroom door to remind myself to complete the challenge every day.

Rise Forums members are also taking part in this challenge; including Brian from Okay Marketing and Thomas from CMS Commander

I encourage you all to take part. I will be doing activities through the week alongside the challenge, such as running, boxing, weight training etc. However, if you have not trained in a while, you could do this challenge on its own. It would be a good way to get back into training regularly.

If squats and push ups is not your thing, check out Neila’s other collection of fitness challenges. He has challenges for sit ups, pull ups, push ups, the plank, and much more.

Good luck.
Kevin

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