Challenge – All about sport xlsport.club

I’m almost embarrassed to call this technique a challenge because it’s so darn easy. I’m afraid you’ll think, “Hey, if I wanted some lame exercise advice, I’d read Men’s Health,” but bear with me for a minute. The beauty of this “challenge” lies in its simplicity. Because it’s so easy, it’s infinitely doable and, given that you can do it week after week, infinitely sustainable. Despite its apparent ease, though, it works really, really well. 100 Reps Every Day Just pick one bodyweight exercise – one that correlates to some body part or lift you want to improve – and do 100 reps of it every day. For instance, if your bench press is a little shaky or has stalled out, do 100 perfect push-ups a day – in as many sets as necessary – for 7 days. You don’t even need to do the sets in succession. You can do one or two sets before your morning ablutions, another later on in the day after you sweep up the kitty’s hairballs, and a last one while Serbia and Iceland are battling for World Cup glory. It’s an absolute certainty that your bench will be a little sturdier or a little stronger after those 7 days. 36,000 “Bonus” Reps Per Year Once that challenge is over, start another one. If your squat is lagging, do 100 walking or stationary lunges (50 per leg) every day for a week. Even 100 full-range bodyweight squats would work, but feel free to do them goblet style holding a small weight if the bodyweight thing is just too easy for you. You might follow that up with a week of single-leg Romanian deadlifts to shore up your glutes and hamstrings, or 100 burpees a day to strengthen the ol’ ticker. Keep doing the challenges every week. It doesn’t matter if you do the 100 reps in 10 sets or 1 set. As they say, you’re only limited by your imagination, and maybe your slothfulness. After a year, you’ll have added over 36,000 reps to your training, and you’re loopy if you don’t think that’ll make a difference in how you look or perform, even if the reps are low resistance. Try This One One of my favorites is side step-ups, using a milk crate, step stool, or your little brother’s back. You could even get away with doing it on an ordinary stair, provided you make one modification: Instead of touching your foot to the floor, touch your heel lightly to the floor and start the next rep. This prevents you from pushing off with that leg and makes the move a helluva’ lot
Origin: Tip: The 36,000 Reps Challenge

Try something a little different to measure your progress and to test yourself. This challenge will do just that. All you need is a power rack (or Smith machine) and a bench. And, well, maybe a mop. The Challenge This challenge consists of horizontal rows, push-ups, and rear-foot elevated split squats. Set up your space so you can use the bench for all three exercises and go at it. Do one horizontal row, one push-up and one split squat per leg. That’s the first round. Without rest, do another round, only this time you’ll do 2 reps of each (4 for the split squat, 2 each leg). So in round two your reps will be 2-2-2-2, then 3-3-3-3, 4-4-4-4… up to 10 of each exercise as you go up the pyramid. Then make your way back down the pyramid with 9-9-9-9, 8-8-8-8… to one of each at the end. Try to move immediately from one exercise to the next without any rest at all for the duration of the challenge. (Good luck with that.) You may think the challenge is too easy for most of your trip up the pyramid, but at some point after 6 reps, you’ll discover the joy of suffering. Modifications The great thing about the Triple Pyramid is that it’s infinitely adaptable. Each exercise can be modified to make it harder or easier. For the horizontal rows, you can bend your knees to get your feet under you and make it easier. To up the intensity, you can stretch your legs out, place your feet up on the bench and/or add a weight vest. Modify the push-ups with different hand placements (wide vs. narrow; on the floor or on the bench), foot placement (on the floor or elevated on the bench) or with extra load (weight vest). You can make the split squats easier by switching to body weight squats or you can make them harder with added load like kettlebells, dumbbells, or by using the Smith machine. 20 Minutes of Suffering This challenge should take about 20-25 minutes, but it shouldn’t be a race against the clock. Keep your form strict and controlled along the way to maximize time under tension. If it takes you less than 20 minutes with good form, you’ll want to move to a more challenging version of the exercises. Throw the Triple Pyramid in at the end of a regular workout for some extra metabolic conditioning or make it a stand-alone workout during an (almost) off-day, a metcon day, or a
Origin: Tip: The Triple Pyramid Conditioning Challenge