Welcome OwnPace Family!
After a lot of brainstorming, I have decided to present to you a challenge for the month of September!
The main objective is to get you started moving if you haven't really been active in the summer due to work, the beach, vacations and barbecues lol. Even if you have been active, just do the challenge to add to your normal routine and just for fun!
The September Challenge will focus on Abs and Squats specifically! For abs I choose the bicycle crunch because this moves stimulates way more of your abs then a regular crunch. The second ab move I choose was the plank because it's one of my personal favorites and it is great for working your entire core. I also choose the squat because it is a compound movement that helps build your leg muscles. The breakdown is shown below:
Day 1: 10 Bicycle Crunches/ 15 Second Plank/ 25 Squats
Day 2: 20 Bicycle Crunches/ 20 Second Plank/ 30 Squats
Day 3: 5 Bicycle Crunches/ 20 Second Plank/ 35 Squats
Day 4: 10 Bicycle Crunches/ 30 Second Plank/ 40 Squats
Day 5: 5 Bicycle Crunches/ 35 Second Plank/ 20 Squats
Day 6: 15 Bicycle Crunches/ 40 Second Plank/ 50 Squats
Day 7: 20 Bicycle Crunches/ 40 Second Plank/ 55 Squats
Day 8: 30 Bicycle Crunches/ 50 Second Plank/ 60 Squats
Day 9: REST DAY
Day 10: 10 Bicycle Crunches/ 55 Second Plank/ 25 Squats
Day 11: 40 Bicycle Crunches/ 60 Second Plank/ 65 Squats
Day 12: 45 Bicycle Crunches/ 60 Second Plank/ 70 Squats
Day 13: 5 Bicycle Crunches/ 70 Second Plank/ 5 Squats
Day 14: 10 Bicycle Crunches/ 75 Second Plank/ 10 Squats
Day 15: 20 Bicycle Crunches/ 80 Second Plank/ 20 Squats
Day 16: 25 Bicycle Crunches/ 80 Second Plank/ 45 Squats
Day 17: 40 Bicycle Crunches/ 90 Second Plank/ 60 Squats
Day 18: REST DAY
Day 19: 5 Bicycle Crunches/ 95 Second Plank/ 5 Squats
Day 20: 10 Bicycle Crunches/ 100 Second Plank/ 25 Squats
Day 21: 20 Bicycle Crunches/ 100 Second Plank/ 35 Squats
Day 22: 20 Bicycle Crunches/ 110 Second Plank/ 45 Squats
Day 23: 10 Bicycle Crunches/ 120 Second Plank/ 55 Squats
Day 24: 10 Bicycle Crunches/ 140 Second Plank/ 65 Squats
Day 25: 15 Bicycle Crunches/ 150 Second Plank/ 65 Squats
Day 26: 20 Bicycle Crunches/ 170 Second Plank/ 85 Squats
Day 27: REST DAY
Day 28: 25 Bicycle Crunches/ 190 Second Plank/ 95 Squats
Day 29: 30 Bicycle Crunches/ 200 Second Plank/ 95 Squats
Day 30: 40 Bicycle Crunches/ 210 Minutes Plank/ 100 Squats
Here are the rules:
1) Try to complete the challenge everyday.
2) Do the best you can!
3) Invite your friends to do the challenge. It will make it more interesting and fun!
4) Post a video of yourself on instagram completing one of the days of the challenge every week (one video per week). Tag our OwnPace instagram account (@OwnPace.Athletics) and use the hashtag OwnPaceMoveChallenge for example #OwnPaceMoveChallenge and we will send you a free OwnPace shirt just for participating and sharing! *(must meet 1 video post per week, 4 post total requirement)
5) Last, but not least...HAVE FUN, I can't stress this enough!
Hope to see your challenge videos soon!
Best in Health,
Marcos M.