I have a busy week this week (as we prepare to leave for our Disney Cruise on Saturday!!!) and won’t be posting these daily, so you can check back here on this post or print it out so you have the whole week on hand. Good luck!
*If you can pick up a jump rope, that would be great, as I am planning on using one in the future. It’s not required, however.
Wednesday, February 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Thursday, February 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Friday, February 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Saturday, February 11: Longer run (or whatever it is that you like to do–biking, swimming, etc)
Sunday, February 12: Rest day! I’ve read about the benefits of massage, and it really helps with muscle recovery and overall relaxation.
Monday, February 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Tuesday, February 14: Happy Valentine’s Day! Do 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time
Terry says
I don`t understand Wed. Breath in between squats? While you are squatting? Go slow enough to take that many breaths during the squat? Confused!
radlandon says
Terry, it means do one squat, take one breath. Then do 2 squats and rest for 2 breaths. Then 3 squats, 3 breaths, etc. up to 10. Then go backwards back down to 1. Does that make sense?
Mary Kate says
I think she means do 1,rest 1 breath, do 2 rest 2 breaths. Do 3, rest 3 breaths ect up to 10 then back down to 1. Hope that helps.,
Terry says
Hmm- ok thank you. That does help and I appreciate the response. I don`t understand the reason for the rests between- I`ll have to look that up.
Loving the challenge- I added it in the evenings in addition to my morning workout. Curious what the results will be by the end of the month. 🙂
radlandon says
Hi, Terry. Here’s a page about why: http://crossfitcostamesa.com/chris/breathing-ladder-experiment/ I think the point of it is more for when you are using weights, but since this is a beginner’s program, we’re just adjusting it as such. =)
Kathy Lonergan says
I’m confused about “do 10 pushups every minute” for how many minutes?
radlandon says
So, you are supposed to run 1 mile, but during that mile, you stop every minute and do 10 push-ups. Does that make sense?