#MarchUP Monthly Exercise Challenge 2018

The Kiss Fitness Monthly Exercise Challenge for March is #MarchUP, nothing to do with marching but much to do about Push Ups. This challenge is back to basics with Push Ups, We’re going to be challenging ourselves with this fundamental bodyweight exercise and you should join us. Don’t let the word ‘Push Up’ put you off, we have 3 levels and 3 push-up variations including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.
 
The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. 
 
It’s an excellent way to test an individual’s overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion, especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.
 
You can start at your own level and ability, starting with a standing wall press up onto a half press up and a full press up. There are also harder progressions such as a decline press up.

Purchase this Challenge ONLY

Runs from 1st March to 31st March 2018

£3.00 one time fee

keep reading to find out how to join in for FREE

 

Push Up Test

This challenge is progressive, you should see some improvement in strength throughout the course of this challenge. We can test how effective it has been by conducting a simple press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal values in that article which you can compare yourself against.

The test simply involves you performing as many press ups as you can to failure, this is also a good way to determine which of the press up variations you should choose for the challenge. 

Rule of thumb for press up choice

  • If you can’t do 10 Half Press Ups, choose the Wall Press Up
  • If you can’t do one full press up, choose the Half Press Up
  • If you can do more than 20 Half Press Ups, Choose the Full Press Up
  • If you can do more than 20 Full Press Up, choose the Decline Press Up

This should ensure the challenge gives you a suitable challenge, however, don’t feel fixed to what you have chosen, if need be change as the challenge gets harder.

{loadmodule mod_gantry5_particle,MARCHUP 2018 Target Guides (male)}

Scoring Sheet

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

#MarchUP Daily Target Guide

Choose your level below or mix and match, don’t forget to use the scoring sheet.

Level 1 – Easy

Kiss Fitness March Challenge 2018 March Up EASY MALE

Level 2 – Moderate

Kiss Fitness March Challenge 2018 March Up MODERATE MALE

Level 3 – Hard

Kiss Fitness March Challenge 2018 March Up HARD MALE


Download the #MarchUP daily target guide, share with your friends and pin to your fridge.

We will keep you motivated and updated on your daily target on Twitter & Facebook so please do follow us. 

Challenge Design

This challenge is progressive with a periodized training structure to allow adaptations, recovery and progression during the challenge, the target guide as you can see from the chart below is a classic example of a periodized training programme. The programme features a rise and fall in intensity progressively increasing the overall load. We have used this style of programming to structure our #MarchUp Push-Up challenge,

MarchUP Target Chart 2018 Push Up Exercise Challenge

#MarchUP Push Up Exercise Options

Select the push-up variation suitable for your own fitness level, you can always change through the month or through each target if you need to make them easier or harder.

Wall Press (Beginner)

Half Push Up (Intermediate)

Full Push Up (Advanced)

Top Tips

  • Maintain a neutral spine postilion by looking down at the mat
  • Keep body rigid, don’t let the hips drop towards floor
  • Look for a 90 degree (right angle) at the arms.
  • Engage core stabilizers.
  • Perform slow and controlled, 2 seconds up and 2 seconds down. 

Get involved with #MarchUP 

 

#MarchUP Monthly Exercise Challenge 2018

The Kiss Fitness Monthly Exercise Challenge for March is #MarchUP, nothing to do with marching but much to do about Push Ups. This challenge is back to basics with Push Ups, We’re going to be challenging ourselves with this fundamental bodyweight exercise and you should join us. Don’t let the word ‘Push Up’ put you off, we have 3 levels and 3 push-up variations including a wall press suitable for the absolute beginner or a full push-up for the seasoned push-up king.
 
The press up or push up exercise is a staple of fitness ability, being used in testing within police and military forces throughout the world, and for good reason too. 
 
It’s an excellent way to test an individual’s overall strength because it relies on many components of fitness, muscular strength from shoulders, arms, chest with core stability, joint range of motion, especially at the elbow and shoulder. It’s also a metabolic exercise as it gets multiple muscle groups activating and will require good cardiovascular efficiency and capacity. Amazing really! that’s why many personal trainers love this exercise and why is a fundamental test of strength and fitness.
 
You can start at your own level and ability, starting with a standing wall press up onto a half press up and a full press up. There are also harder progressions such as a decline press up.

Purchase this Challenge ONLY

Runs from 1st March to 31st March 2018

£3.00 one time fee

keep reading to find out how to join in for FREE

 

Push Up Test

This challenge is progressive, you should see some improvement in strength throughout the course of this challenge. We can test how effective it has been by conducting a simple press up test at the start and end of the month. This is really simple to do, read our article Push IT with the Press-Up Strength Test on how to conduct your own test together with a tracking sheet. You will also find normal values in that article which you can compare yourself against.

The test simply involves you performing as many press ups as you can to failure, this is also a good way to determine which of the press up variations you should choose for the challenge. 

Rule of thumb for press up choice

  • If you can’t do 10 Half Press Ups, choose the Wall Press Up
  • If you can’t do one full press up, choose the Half Press Up
  • If you can do more than 20 Half Press Ups, Choose the Full Press Up
  • If you can do more than 20 Full Press Up, choose the Decline Press Up

This should ensure the challenge gives you a suitable challenge, however, don’t feel fixed to what you have chosen, if need be change as the challenge gets harder.

{loadmodule mod_gantry5_particle,MARCHUP 2018 Target Guides}

Scoring Sheet

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Push-Up variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

e.g, if you choose the LEVEL 2 target guide and the Full Push Up you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

#MarchUP Daily Target Guide

Choose your level below or mix and match, don’t forget to use the scoring sheet.

Level 1 – Easy

Kiss Fitness March Challenge 2018 March Up EASY FEMALE

Level 2 – Moderate

Kiss Fitness March Challenge 2018 March Up MODERATE FEMALE

Level 3 – Hard

Kiss Fitness March Challenge 2018 March Up HARD FEMALE


Download the #MarchUP daily target guide, share with your friends and pin to your fridge.

We will keep you motivated and updated on your daily target on Twitter & Facebook so please do follow us. 

Challenge Design

This challenge is progressive with a periodized training structure to allow adaptations, recovery and progression during the challenge, the target guide as you can see from the chart below is a classic example of a periodized training programme. The programme features a rise and fall in intensity progressively increasing the overall load. We have used this style of programming to structure our #MarchUp Push-Up challenge,

MarchUP Target Chart 2018 Push Up Exercise Challenge

#MarchUP Push Up Exercise Options

Select the push-up variation suitable for your own fitness level, you can always change through the month or through each target if you need to make them easier or harder.

Wall Press (Beginner)

Half Push Up (Intermediate)

Full Push Up (Advanced)

Top Tips

  • Maintain a neutral spine postilion by looking down at the mat
  • Keep body rigid, don’t let the hips drop towards floor
  • Look for a 90 degree (right angle) at the arms.
  • Engage core stabilizers.
  • Perform slow and controlled, 2 seconds up and 2 seconds down. 

Get involved with #MarchUP