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.
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
i love to do reach 1000 push ups a day whats the true benefits
You’re right. I didn’t see any reference to her name on the website and just assumed it was Neil. I have updated the post accordingly :)
It’s Neila Rey. Neil Arey would be a guy’s name ;-)
I was buying a car today and came home late. Just dropped down to start my push ups and then checked the schedule to see how many I had to do. Was quite pleased to realise it was a rest day.
I have found the squats ok; perhaps since I have been running over the last few months. I have definitely found the push ups to get easier over time. We could always do one of the other challenges next month, such as the plank.
hahaha That has to be the best conversion I have ever seen! :)
Hopefully the tyre will be deflated soon.
Thanks Melissa.
On day 12 so far (rest day) :) I can’t believe how many squats I can do already. Squats have always been super hard for me but if you do them on a regular basis they get a lot easier.
I am gonna try the same as Kevin and see if I can do the last day without any sets. We will see. I encourage everyone else to join it! Start your 30 days right now.
I accept half of your challenge.
1000 squats and 1000 push ups in 30 days.
For your international readers I will do the metric system conversion.
2 stones = 1 spare tire (tyre) around the belly.
After 30 days and successful completion of the challenge no one should be complaining about your performance muscle :)
Good luck! Wish I could run a marathon. Furthest I got was 10 miles in college. Hope you heal fast…
That’s great you have lose 6kg alread Shyuan.
You are right. Just take your time and stick to a diet and exercise plan that you can maintain. You will gain more confidence once you start seeing results.
If you have reached a plateau, try and make small changes. Review your diet and see if there is anywhere you can improve. Also, be sure to do cardio in conjunction with strength training; as I have seen a lot of beginners in the gym spend a ridiculous amount of time doing sit ups instead of doing running or cycling.
The challenge has not been too difficult so far. I haven’t trained in martial arts for around 4 years now (due to an injury), but when I did, we used to do huge amounts of squats, push ups, and sit ups. Which I think has helped me. Though it could be a little more difficult at the end of the month.
I haven’t been to the gym in my life, until about 4 months ago, I realised the need of getting something done to my health. I tried to learn a lot about nutrients and workouts, though it’s kinda tough when most I find is men related info (female here and so far I have none of my female friends go to the gym). I’ve been to the gym 4 days a week. I’ve lost 6kg now. I’m not in a hurry, I lose my weight as slow as I can, so that this benefits me in future. People who I’ve seen them losing weight too quickly ended up put back their weights quickly too. I am now in weight loss plateau stage, but I didn’t give up, I still go to the gym as usual and I know scale is the biggest enemy, so I only weight myself once a week to keep track. My fitness level improved, I feel good and positive (as opposed to what I used to be). I’ve also gained back some confidence (because being an obese really bring me down). It was a challenge to motivate myself to step into the gym at the beginning, but now, it’s like an addiction, I simply won’t feel shy being an obese in the gym, because I see the results and I know what to do and what needs to be done for myself. I probably need 1-2 years’ time to get myself back into my health weight range, but I definitely won’t give up. Of course I’m sure you’ll be able to complete the challenge too. :)