August Squat Thrust Exercise Challenge (AugThrust)

Squat Thrusts are another one of those exercises you love to hate, you know they are good for you, but they are demanding, just like the Burpee yet for good reason.

They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system. 

Squat Thrusts are our exercise of choice for the Kiss Fitness #Augthrust challenge, Join in throughout August as we challenge you with a new target each day. Use the target guide below and attempt to complete the repetitions set each day, you can break down the reps into sets if it makes it more manageable. 

Scoring the Challenge

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 Squat Thrust 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 Regular Squat Thrust 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.

Augthrust Squat Thrust Challenge Levels Target Chart

{loadmodule mod_gantry5_particle,AUGTHRUST 2018 Target Guides}

What is a Squat Thrust

The Squat Thrust forms part of the Burpee exercise, it’s the floor part of the Burpee without the squat down and jump up, it’s an excellent cardio exercise recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest part of the exercise. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position which keeps the arms and shoulders in constant activation supporting the upper body throughout the exercise while your core activates to protect the lower back and keep good posture and form.
I guess you could call the Squat Thrust a Half Burpee and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump if there is no double jump I’d be inclined to refer to the exercise as a variation of a mountain climber which alternates feet potions front to back rather than a double hop/jump.

A Squat Thrust is NOT a Burpee

Often Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise, the Squat Thrust is NOT a Burpee, however, the Burpee involves performing the Squat Thrust action as one of its components.

What’s the difference

Simple, no jump! This means that when you perform the double jump so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers to support our body weight for the set reps or duration.

Target Guides

Choose the level you’d like to start on, remember, you can always mix and match, don’t forget to download the Challenge Scoring Sheet to track your progress.

Level 1

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 1 EASY

{rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 1 – EASY.pdf”}

Level 2

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 MODERATE

 {rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – MODERATE.pdf”}

Level 3

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 HARD

{rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – HARD.pdf”}

How to do a Squat Thrust

Equipment: None required but you might like a mat for your hands. A hard floor will work best.

The Squat Thrust is essentially half a Burpee, the Regular Squat thrusts as seen in the level 2 description below is the standard exercise with variation both easier and harder shown below.

Squat Thrust Exercise Levels

These alternatives can be used to make the Squat Thrust exercise harder or easier.

LEVEL 1 Exercise (1  point)

The Beginner Squat Thrust

This variation enables 3 points of contact at all times proving more support in a slower and more controlled movement.

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • Tuck your left leg up so that the foot is under your torso with your knee close to your chest, bring your right foot up to the same position.
    • Return your left foot back to the start position and follow with your right foot.
    • Repeat the action for the number of reps set within the target guide.

Level 2 Exercise (2 points)

Regular Squat Thrust

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Return to the start position by hopping back with both feet
    • Repeat the action for the number of reps set within the target guide.

Exercise Video

Level 3 Exercise (3 points)

The Star Squat Thrust

This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Double jump back to a wide stance.
    • Repeat the action for the number of reps set within the target guide.

Tag your workout #Augthrust

Follow us on Twitter and Facebook to get your daily target updates, motivation and more, we’d love to hear about how you get on with the challenge, hashtag your efforts with #AugThrust and we’ll follow & motivate you along the way.

#AugThrust Tweets

Step it UP June Exercise Challenge 2018 #StepitUpJune

Getting fit and healthy is not complicated, we need to move, get active and what better way than walking. The lighter evenings and longer days give us more time to take in our beautiful surroundings and explore a little more. This month’s Kiss Fitness exercise challenge is going to help us be more active by walking more & taking more steps. Get outside and enjoy the longer days with our June step challenge.

The Challenge

Each day during June, we’ll be increasing the number of steps we do slowly but surely, you can check the target each day and hit your goal, You’ll need to start finding more ways to be active such as parking further away from your destination, walking whenever you can and taking the stairs
 
Your daily step target in this challenge should be considered a ‘minimum’ if you hit it, excellent but keep on stepping!
 

Go from sedentary to very active; our challenge starts in the sedentary range which most people will be able to achieve without much additional effort.

By the end of the challenge, you’ll be in the range where very active people are considered to be. So get that pedometer out and get stepping.

This challenge can be adapted depending on your current base level of daily activity; the step target is the base range aimed at those who are sedentary if you are already active continually apply the multiplier below to the base step target to find your new step target.

Step It Up June Target Chart

How to take part in this Challenge

How to Track your Steps

Tracking your steps is relatively simple, all you need is a simple pedometer available from Amazon, an activity tracker such as Fitbit or Jawbone or just your phone!

Pedometers

Basic but they do the job just fine, you can pick one up on Amazon for under a £10, and even the best ones won’t cost much more than £20.

Using your smartphone

The latest smartphones have accelerometers and GPS, they have the basic functionality to ascertain when you are moving, running and when connected to an activity app just as Map My Walk provide accurate steps and distance. 
To get started, download an activity tracking apps such as Google Fit or Run Keeper and your phone will be able to track your steps throughout the day. The only problem is that you do need to have your phone on you all the time, for most of us out phones rarely leaves our side but could be difficult depending on your job.

Activity Tracker

Activity trackers allow you to track your steps constantly via a small device, either clipped to your clothing, bra or worn around your wrist. Trackers such as Fitbit & Jawbone to mention a couple will sync to their native apps or 3rd party tracking app allowing accurate tracking of your daily steps. Fitbit makes activity tracking easy and automatic, or Jawbone offers attractive looking bands.

What is your Current Activity Level

This exercise challenge has progressions depending on your current exercise and activity level, if you a new to exercise and sedentary, you will be fine to start on the base level target guides. Read the statements below to see which activity level you are and therefore which challenge targets you should follow.

Activity Level
Activity Level Description
Multiplication Factor
Sedentary
You lead a sedentary lifestyle with little to no regular exercise or activity.
none
Mild Activity Level
You undergo Intensive exercise for at least 20 minutes 1 to 3 times per week. If you do not exercise regularly, but you maintain a busy lifestyle that requires you to walk frequently for long periods, you meet the requirements of this level.
1.375
Moderate Activity Level
You undergo Intensive exercise for at least 30 to 60 minutes 3 to 4 times per week.
1.55
Heavy or (Labour Intensive) Activity Level
You undergo intensive exercise for 60 minutes or greater 5 to 7 days per week and/or you have a labour-intensive job also.
1.7
Extreme Level
You are exceedingly active and/or very participate in  demanding activities:  Examples include:  
  1. athlete with an almost unstoppable training schedule with multiple training sessions throughout the day  
  2. very demanding job, such as shoveling coal or working long hours on an assembly line.
Generally, this level of activity is very difficult to achieve
1.9

 {loadmodule mod_gantry5_particle,Step It Up June Target Guides 2018}

Scoring the Challenge

The Strep It Up June challenge is split into five 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 will score yourself either 1,2 or 3 points depending on which level you achieve, that’s a maximum of ‘5’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet (includes targets)

Target Guide

Download, print off and keep the guide handy, pin it to your fridge and check your step target for the day.

Follow us on facebook & twitter for daily updates and target reminders.

Download Target Guides

Sedentary

Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune SEDENTARY.pdf”}

Mild

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MILD.pdf”}

Moderate

Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune MODERATE.pdf”}

Heavy

Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY

{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune HEAVY.pdf”}

Extreme

Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME
{rsfiles path=”exercisechallenges/stepitupjune/Kiss Fitness June Exercise Challenge 2018 StepitUPJune EXTREAME.pdf”}

Step Targets with Multiplication Factor Applied

Day Sedentary Mild Moderate Heavy Extreme
Multiplication Factor 0 1.375 1.55 1.7 1.9
1 4000 5500 6200 6800 7600
2 4200 5775 6510 7140 7980
3 4400 6050 6820 7480 8360
4 4600 6325 7130 7820 8740
5 4800 6600 7440 8160 9120
6 5000 6875 7750 8500 9500
7 5200 7150 8060 8840 9880
8 5500 7562.5 8525 9350 10450
9 5800 7975 8990 9860 11020
10 6100 8387.5 9455 10370 11590
11 6400 8800 9920 10880 12160
12 6700 9212.5 10385 11390 12730
13 7000 9625 10850 11900 13300
14 7300 10037.5 11315 12410 13870
15 7700 10587.5 11935 13090 14630
16 8100 11137.5 12555 13770 15390
17 8500 11687.5 13175 14450 16150
18 8900 12237.5 13795 15130 16910
19 9100 12512.5 14105 15470 17290
20 9500 13062.5 14725 16150 18050
21 9900 13612.5 15345 16830 18810
22 10400 14300 16120 17680 19760
23 10900 14987.5 16895 18530 20710
24 11400 15675 17670 19380 21660
25 11900 16362.5 18445 20230 22610
26 12400 17050 19220 21080 23560
27 12900 17737.5 19995 21930 24510
28 13400 18425 20770 22780 25460
29 14400 19800 22320 24480 27360
30 15400 21175 23870 26180 29260
Totals
251800 346225 390290 428060 478420

Join in the conversation & get motivated, tag your efforts on Twitter #StepitUpJune

Join our Monthly Exercise Challenge


 
Most apps now allow you to set up challenges so you can compete with your friends, why not set up a step challenge with your friends, a recent app which is almost specific to this purpose is Record by Under Armour.

Spotty Dog May 2018 Exercise Challenge #SpottyDogMay

Welcome to the Kiss Fitness Spotty Dog May Exercise Challenge, this daily challenge for May features the Spotty Dog Exercise, an underutilised exercise, a full body movement that recruits multiple muscle groups, and it gets the heart going & burns calories. It’s simple yet effective and is much harder than it looks. You won’t see many challenges for Spotty Dogs because they aren’t seen to be ‘tough’ enough, however. We can assure you these little switch jumps are a full body metabolic exercise. 

This challenge is progressive, and the daily target will challenge you throughout the month, but most importantly it will keep you moving and get you into the habit of exercising regularly. You can do this challenge in your PJ’s. However, you might want to put a sports bra on!

Follow the daily target level this May and stay active and kick-start losing those last few pounds before summer.

Sign Up (this Challenge ONLY) £3

Starts 1st May 2018

Read on to see how to join in for FREE

 

About the Challenge

The Spotty Dog challenge has been set out as a periodized pyramid with reps going up, falling and returning higher than the previous high. This programming helps us build endurance within our training, and it’s an excellent way to demonstrate prioritisation programming. The chart below clearing shows the periodized pyramids of the challenge as it progresses through the month.

Spotty Dog May Chart 2018

Sign Up for our Exercise Challenge Email Follow us on Facebook & Twitter for daily updates

{loadmodule mod_gantry5_particle,SPOTTYDOGMAY 2018 Target Guides}

What is a Spotty Dog?

The Spotty Dog exercise is a variation of a Jumping Jack (Star Jump) perform in the sagittal plane as opposed to the frontal plane and includes an alternating arm/leg action for a full body metabolic exercise. The exercise starts with your feet in a split stance and consists of switching from this position to the opposite while arms follow in a forward/backward movement within the sagittal plane.

Spotty Dog Exercise

Warm Up as you go

It’s important to warm up however for this quick challenge there is no need for a lengthy warm-up, just start the first 20 reps or so at a steady pace until warm and pick the pace up if you feel comfortable.

Scoring the Challenge

The challenge is split into three 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 depending on which level you achieve, that’s a maximum of ‘3’ per day, minimum of ‘1’ unless you skip a day in which case it would be ‘0’.

Download Scoring Sheet

Spotty Dog May Target Guide

Level 1 – Easy

Level 1 is our beginner SPOTTY DOG challenge for those either to new to the Spotty Dog exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 125
  • Lowest Daily Reps = 30
  • Highest Daily Reps = 2300
Kiss Fitness May Challenge 2018 SpottyDogMay EASY
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay EASY.pdf”}

Level 2 – Moderate

Level 2 represents our intermediate level for this SPOTTY DOG challenge if you have previous experience of the Spotty Dog exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Reps = 250
  • Lowest Daily Reps = 60
  • Highest Daily Reps = 4600
Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE
{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay MODERATE.pdf”}

Level 3 – Hard

Level 3 assumes you are familiar with the SPOTTY DOG exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 6900
  • Lowest Daily Reps = 90
  • Highest Daily Reps = 375 

Kiss Fitness May Challenge 2018 SpottyDogMay HARD

{rsfiles path=”exercisechallenges/spottydogmay/Kiss Fitness May Challenge 2018 SpottyDogMay HARD.pdf”}

Exercise Guide

One rep of the Spotty Dog exercise is a complete back and forward movement, essentially you count either when you left, or right foot returns to the front as one rep.
  • Start in an upright position with core active, looking forwards. Stand with feet in a split stance one foot forward and one foot back.
  • Your arms and legs will work in opposites and will feel like a natural movement. 
  • Switch your feet from front to back while raising your arms up to about shoulder height.
  • Keep your core active throughout, keeping upright with good posture and neutral spine alignment.

Arm & Leg Sync

Here we have explained to perform this exercise with an alternate leg to the arm. However, this is not essential, Try the exercise and see what rhythm is most comfortable for you, as long as it feels comfortable and you can perform the activity safely, that is fine.

Video 

Warning

  • This challenge and exercise are unsuitable if you have bad knees, hips or recently had surgery in these areas.
  • If at any point you feel pain, you should stop immediately. If you are unsure about taking part in a regular exercise programme or activity, you should first consult your GP

{loadmodule mod_gantry5_particle,Sign Up to Spotty Dog May Exercise Challenge}

#AprilAbs Monthly Exercise Challenge 2018

The Kiss Fitness monthly exercise challenge for April is one for the core, this challenge has two exercises each day, one to target the upper abdominals and one to target the lower abdominals. All you need is a few minutes each day and a little motivation, we will get you into the habit of doing a little exercise every day. The challenge is progressive and really very simple, just going up by one rep each day. The two exercises will only take a little time to complete. Our challenges are designed to keep you active and working, NOT to provide ridiculously hard workouts, participation is what’s important.

Each exercise has progressive variations to suit your fitness and ability level.

This exercise challenge will work your abdominal muscles every day, building strength and stamina and improving your core stability. The abdominals have an important role in everyday life should not be understated, they help support your trunk, protect your lower back and enable you to go about your day. A sound core will ensure you are able to perform at your best, prevent injury and enable you to do manual tasks without fatigue. Of course, working your stomach area comes with aesthetic results too once body fat is reduced.

Sign Up (this Challenge ONLY) £3

Starts 1st April 2018

Read on to see how to join in for FREE

Easy

Intermediate

Hard

Equipment Needed

Test your progress

To test how we get on throughout the month and how well you’ve progressed, it’s a good idea to perform a simple sit-up test. It would be helpful to recruit a friend or loved one to help you time your effort and keep count. All you need to do is set a timer to one minute and perform as many repetitions of a full sit-up exercise as you can within the minute. If you feel pain during the test or are unable to continue, stop and record the number you achieved.

Repeat the test at the end of the month to check how much progress you have made.

Scoring the Challenge

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 exercise 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 Level 2 Exercise Level of  Bent Knee Crunch with Hands Behind Head and Bent Knee Leg Lower 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.

NOTE: You can choose level 1 target with level 3 exercise level or any other combination, use the scoring sheet to track each day. 

Challenge Design

The April Abs challenge has been put together as a simple ascending pyramid design programme with reps going up at a steady rate of one per day for both Crunches & Leg Lowers, don’t be fooled by its simplicity. The goal of these challenges is to get you moving and doing a little something every day. The willpower required to get yourself doing these exercise will often be greater than the effort required to do them.

AprilAbs Target Chart 2018

Your Daily Target Guide

Choose your target guide for the month or mix and match, for easy reference to all levels, download the scoring sheet.

Level 1 – Easy

April Abs 2018 Easy

Level 2 – Hard

April Abs 2018 Moderate

Level 3 – Hard

April Abs 2018 Hard

 
Keep up to date with us on Twitter & Facebook for daily updates & motivation

Crunches

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart.

  • Choose arm the position for chosen intensity.
  • From this position contract, your abdominal muscles lifting your head shoulders and mid-back off the floor, 
  • Hold this position for a second or two at the top and slowly resist as you lower yourself back to the floor.
  • Remember not to thrust your upper body up off the floor.

Easy – Bent Knee Crunch with Hands Cross Chest

Bent Knee Crunch with Hand Cross Chest

 

Intermediate – Bent Knee Crunch with Hands Behind Head

 Bent Knee Crunch with Hands Behind Head

Hard – Bent Knee Crunch with Hands Overhead

Bent Knee Crunch with Hands Overhead


Leg Lower

To start, lie on your back in the supine position with your legs bent and feet flat on the floor about hip-width apart. You will now raise one or both legs up off the floor and maintain a 90-degree angle or straighten fully depending on the level of intensity you require. 

  • Focus on lowering towards the floor slowly & under control
  • Maintain abdominal tension
  • Remember to breath

Level 1 Easy – Unilateral Bent Knee Leg Lower

 Level 1 Easy Unilateral Bent Knee Leg Lower

Level 2 Moderate – Bent Knee Leg Lower

Level 2 Moderate Bent Knee Leg Lower

Level 3 Hard – Streight Leg Lower

Level 3 Hard Streight Leg Lower

#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 

 

#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 

 

February BURPEE Exercise Challenge 2018 #Feburpee

Welcome to the #Feburpee 2018 exercise challenge, the Kiss Fitness monthly challenge for February is #FEBURPEE, and yes, you guessed it! It features one of the old time greats in body weight & functional training, the BURPEE. Commonly unpopular with exercise participants due to it’s demanding nature and loved by personal trainers due to its excellent full body activation and effectiveness. If you already know what a burpee is, it likely brings tears to your eyes and for those that don’t, you are in for a treat. This one is a full body calorie busting exercise you’ll love and hate at the same time.

Luckily for you, February is a short month but it still won’t be easy!

All the monthly challenges we have variations for all fitness and ability levels so do not be put off, our monthly challenges are all about getting you moving on a regular basis. We have the Beginner Burpee for the newbies, the Regular Burpee for a little more intensity and the Full Burpee with a Press Up for the ultimate calorie destruction.

Why is it called a Burpee

Great question, all thanks to one guy I’m afraid. That’s right, you can blame someone for this one. Check out our Blog Post on ‘Why it’s Called a Burpee’

If this sounds daunting, do not worry, there are variations for all ability and fitness levels.


Purchase this Challenge ONLY

Runs from February 1st to February 28th, 2018

£3.00 one time fee


What you’ll need?

You won’t need much at all for this challenge, just yourself and some willpower, you might want a gym mat depending on where you plan on doing the burpees. Indoors, most surfaces will be fine without a mat.

Join us this February, putting the burp into Feburpee, simply download, print out the target sheet below, follow us on Twitter, Facebook & Instagram to stay up to date with the daily target and regular motivation, use hashtag #Feburpee and let us know how you get on. 

Scoring the Challenge

{loadmodule mod_gantry5_particle,FEBURPEE 2018 Target Guides}

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 Burpee variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

e.g, if you choose the LEVEL 2 target guide and the REGULAR BURPEE 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.

Download Scoring Sheet

Exercise Challenge Design

This challenge is designed as a progressive pyramid training plan. The challenge targets increase steadily before a short drop, raising again above the level previously achieved. This type of training allows for a steady progressive increase in ability. The chart below shows the target increase throughout the month.

Let’s do it! Pick your level below or Mix ‘n’ Match

Feburpee Target Chart 2018

Burpee Challenge 2018 Target Guides #Feburpee

Choose one of the 3 levels below for the Kiss Fitness February Burpee Challenge #Feburpee. Jump to it!

LEVEL 1 – EASY

Level 1 is our beginner BURPEE challenge for those either to new to the BURPEE exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Burpees = 700
  • Lowest Daily Burpees = 10
  • Highest Daily Burpees = 40

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 EASY LEVEL 1 NEW

LEVEL 2 – MODERATE

Level 2 represents our intermediate level of this BURPEE challenge. ideal if you if you have previous experience of the BURPEE exercise and of A moderate fitness level.

  • Total Monthly Burpees = 1400
  • Lowest Daily Burpees = 20
  • Highest Daily Burpees = 80

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 MODERATE LEVEL 2

LEVEL 3 – HARD

Level 3 assumes you are familiar with the BURPEE exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Burpees = 2100
  • Lowest Daily Burpees = 30
  • Highest Daily Burpees = 120

Kiss Fitness February Burpee Challenge 2018 Feburpee 2 4 6 2 2 HARD LEVEL 3

Don’t forget to use the Scoring Sheet

Choose your levels of intensity from EASY, MODERATE or ADVANCED. Jump to it, Burpee Style!

The Burpee Exercise and Levels

The burpee is a fundamental compound exercise activating many muscle groups, The exercise combines a Squat, A SQUAT THRUST, a PLANK and an EXPLOSIVE SQUAT (or Squat Jump) into one movement making it extremely dynamic and functional.

If looking at the movement pattern your unsure of how to safely perform it or have never done much exercise before, it’s a good idea to familiarize yourself with the SQUAT, a push pattern exercise, from here you can progress to the beginner burpee.

Beginner Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor in front of you, first take one leg back, then the other so you hold a plank position before bringing one leg back and then the other and push through the floor to return to a standing position.

Watch Video

Regular Burpee

To start, adopt a ‘Squat’ stance with feet at about hip-width apart and soft knees, squat down to the floor, placing your hands on the floor and hop both feet backwards to perform a Squat Thrust, that is, a double hop back to a Plank position. Now hop both feet forwards again bring your knees up towards your chest, now perform an explosive push through the floor to drive yourself into a squat jump making sure your feet leave the floor.

Watch Video

Full Burpee with Push Up

As with the regular burpee, this time once you get into the plank position you’re going to do a press up and explosively press out of it to complete the burpee as normal.

Alternative

Chest to Floor Burpee, the above Full Burpee with Push Up can be altered to have the chest touch the floor, it’s a demanding version of the Burpee exercise which is almost identical to the above exercise except you let the chest and body touch the floor before pushing up.

 

Watch Video

Sign Up


{loadmodule mod_gantry5_particle,Burpees T-Shirts}


Challenge yourself this February and don’t forget to join in the conversation with hashtag #Feburpee

Follow +Kiss Fitness | @KissFitneeUK | facebook/kissfitness for motivation

 

January 2018 Exercise Challenge #Plankawayjanuary

Are you ready to get your fitness plans for the new year started! Whatever your fitness resolutions for the new year, add this challenge into the mix for daily inspiration and a challenge to keep you focused throughout January, plus keep with us, we have a new challenge every month.

Sign Up for our Daily Exercise Challenge Email and join our Facebook Group to stay motivated.
The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment. 

This challenge is staggered & progressively increases in time throughout the month. You’ll end up holding a plank for 2 minutes which is enough for most of us, any more is likely to cause undue stress and not likely to be any more effective. If you find the plank exercise easy, increase intensity by adding instability by placing your feet on a BOSU Balance Trainer or Stability Discs or feet or arms on a Fitness Ball etc. Get creative and up the intensity. 


World Pank Record

Last year when we launched the #Plankawayjanuary challenge Mao Weidong held the record for the longest time in an abdominal plank position and no one has so far beaten the record and the record below still stands! Think you could beat it? Apply via the Guinness Book of records links below.

The longest time in an abdominal plank position is 8 hours 1 minutes and was achieved by Mao Weidong (China) on an event organized by Men’s Health in Beijing, China on 14 May 2016.

Read More


Before you start the challenge

This challenge is progressive and you should notice some gains throughout the month. To start off you should test your current core strength with a Plank test. This simple test will give you an idea of where you are now, this can be compared when conducting the same test at the end of the challenge. The result of the test will help you choose the plank variation to do during the challenge.

To conduct the test:

  • Have a stop watch ready or a friend with a stopwatch.
  • Get into the plank position.
  • Hold the plank for as long as you can.
  • Stop the test when you fail or you reach 2 minutes.

Choose the Plank variation based on your initial Plank Test result

  • Under 30 seconds – Choose the Beginner variation (Half Plank).
  • 30 seconds up to 1 minute 30 seconds – Choose the regular or alternative plank variations.
  • 1 minute 30 seconds and above – Choose the Plank/Up Down variation for a dynamic plank. Alternatively you could use an unstable platform such as a BOSU, Balance Pod or Fitness Ball and place your feet upon them creating a more demanding static Plank exercise.

Test your progress with a follow up Plank Test at the end of the month

After a month of regular planking, you should be feeling stronger with more endurance in your core and stabilizing muscles. To find out how you have improved, repeat the test you conducted at the start of the month. The test should be exactly the same conditions, same plank variation etc. 

{loadmodule mod_gantry5_particle,PLANKAWAYJANUARY 2018 Target Guides}


Scoring the Challenge

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

Download Scoring Sheet – Click Here


Required Equipment

Programme Design

We have designed this challenge as a progressive ascending pyramid, in simple turns, each day is equal or harder than the last. The challenge progresses at small steps enabling you to become stronger as you go through the month. The challenge has two-day steps where we keep to the same target for two days (we can call this acclimatization if you like). It’s all to get you up to your target time at the end of the month, in a safe, effective and progressive manner.

Let’s do it! Pick your level below or Mix ‘n’ Match

The Plankawayjanuary chart 2018

Plank Challenge 2018 Target Guide #Plankawaychallenge

Download the #plankawayjanuary targets, pin to your fridge and hit those plank times. 

 LEVEL 1 – EASY

Level 1 is our beginner PLANK challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Time = 25 Minutes
  • Lowest Daily Time = 10 seconds
  • Highest Daily Time = 100 seconds

PLANKAWAY JANUARY LEVEL 1 TARGET GUIDE 2018

LEVEL 2 – MODERATE

Level 2 represents our intermediate level for this PLANK challenge if you have previous experience of the lunge exercise and of moderate fitness level, this would be a suitable level for you.

  • Total Monthly Time = 50 Minutes
  • Lowest Daily Time = 20 seconds
  • Highest Daily Time = 200 seconds

PLANKAWAY JANUARY LEVEL 2 TARGET GUIDE 2018

LEVEL 3 – HARD

Level 3 assumes you are familiar with the PLANK exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Time = 76 Minutes
  • Lowest Daily Time = 30 seconds
  • Highest Daily Time = 300 seconds

Kiss Fitness January Plank Challenge 2018   Plankawayjanaury   LEVEL 3 (1)

Don’t forget to usethe Scoring Sheet

The Plank Exercise

Key Points

  • Keep neutral spine alignment
  • Maintain a straight line through shoulders, hips, knees & ankles
  • Maintain abdominal tension
  • Remember to breath

Beginner – Half Plank (from knees) 

Regular – Plank on Forearms 

Alternative – Straight Arm Plank 


Challenge yourself this January and don’t forget to join in the conversation with hashtag #plankAwayJanuary

Star Jump Exercise Challenge (December 2017) #Starcember

Introducing the #STARcember Kiss Fitness monthly exercise challenge, this month were going to be doing Star Jumps, also known as Jumping Jacks. We thought the STAR was appropriate for the time of year, this challenge starts off with a moderate intensity and descends before heading back up back up again  towards New Years Eve for your Star Jump finally. Don’t worry, we’re giving you Christmas Day off! You can thank us later.

Commit to this challenge and exercise everyday throughout December, we know December is difficult month to keep routines going but this simple and quick exercise challenge everyday will see you through to the New Year.


The Star Jump (Jumping Jack)

Photo of a Star Jump

All of our challenges are suitable for varying abilities and fitness levels and this one is no different. This challenge has three levels of intensity you can choose from starting with a one leg Star Jump (Half Star Jump) to Regular Star Jumps and up to an Explosive Star Jump. The star jump is a very metabolic full body exercise, it incorporates the whole body with lower and upper body movements recruiting multiple muscle groups and you’ll feel the cardiovascular affect on the heart for a full body metabolic exercise. 
 
If you don’t think even the Explosive Star Jump will challenge you (you must be fit) there are some tips at the end of this article on how to up the intensity further.

{loadmodule mod_gantry5_particle,STARCEMBER 2017 Target Guides}

Scoring the Challenge

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 to it, use the free scroing sheet avaluible for download beloew to track your progress and tally your total score for the month

Download #Starcember Scoring Sheet

EASY – LEVEL 1

Level 1 is our beginner lunge challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 4255
  • Lowest Daily Reps = 150
  • Highest Daily Reps = 200

Kiss Fitness December Starcember Challenge 2017 LEVEL 1 EASY

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 1 EASY.pdf”}

MODERATE – LEVEL 2

Level 2 represents our intermediate level for this challenge, if you have previous experience of the lunge exercise and of moderate fitness level this would be a suitable level for you.Tota

  • Monthly Reps = 8510
  • Lowest Daily Reps = 300
  • Highest Daily Reps = 400

Kiss Fitness December Starcember Challenge 2017 LEVEL 2 MODERTAE

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 2 MODERTAE.pdf”}

HARD – LEVEL 3

Level 3 assumes you are familier with the lunge exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 12765
  • Lowest Daily Reps = 450
  • Highest Daily Reps = 600

Kiss Fitness December Starcember Challenge 2017 LEVEL 3 HARD

{rsfiles path=”exercisechallenges/starcember/Kiss Fitness December Starcember Challenge 2017 – LEVEL 3 HARD.pdf”}


Exercise Challenge DesignStarcember Chart 2017

Descending Pyramid or upside down pyramid, this challenge starts at a relatively high level before descending and then ascending again. Ultimately you finish on a high level than when you started. This type of programme would allow you to increase the intensity of the exercise as you descend. When the repetitions are lower you can opt for a high intensity star jump, perhaps an explosive star jump. Continue doing these until you can no longer match the repetitions and revert back to regular star jumps. This will keep the intensity high throughout the challenge and enable you to perform high intensity exercises during parts of the challenge.


Half  Star Jump

This beginner exercise is low impact and a great start for those with bad knees or new to exercise.
  • From standing step out to one side with one leg
  • Simultaneous raise both arms to horizontal or above.
  • Bring the foot back to start and repeat with opposite leg.
  • Continue in this fashion for the desired amount of repetitions.


Star Jumps (Jumping Jacks)

The star jump is a simple aerobic training exercise involving jumping in a “star” jump fashion, this exercise is also known as a Jumping Jack.
  • Start with 2 feet together.
  • Jump out astride so your feet are about 1 and half times hip width apart.
  • At the same time raise your arms lateral to shoulder height or more.
  • Jump back in to the start position while simultaneously lower your hands to the original position.
  • Repeat for the desired amount of repetitions.


Explosive Star Jumps

The variation of a regular star jump is the Explosive Star Jump, this exercise adds a plyometric and power action to this exercise creating more intensity.
  • Start with 2 feet together.
  • Tuck down and wrap arms around knees or hands to feet.
  • Explosively Jump out into a star shape.
  • As you return land with feet together and tuck down to the original start position.
  • Use the stretch reflex to push immediately back up in the Explosive Star Jump.
  • Repeat for the desired amount of repetitions.


How to up the intensity

{loadmodule mod_gantry5_particle,Recommended Ankle/Wrist Weights}

Add ankle & wrist weights to increase the intensity of this exercise, these can be used for any variation of the exercise above.


Don’t forget to let us know how you’re doing on Twitter with #STARcember, get moving this busy holiday month and don’t let your exercise routine slip. Stay active!

November Exercise Challenge 2017 – #Lungevember

November is for Lunges! Join them together and what do you have? Lungevember offcourse. 

The Kiss Fitness monthly exercise challenge for November is Lungevember.

We’re going to get you lunging, it’s one of the most fundamental exercises, its tough and it’s effective.

This is a great challenge to tone up the bum and thighs. The Lunge exercise recruits the gluteus maximus, quadriceps & hamstrings. There are also plenty of lunge variations to make the exercise easier or harder or just add a little variety. This is also a great exercise for the skiers and snowboarders who will be heading to the slopes over the winter.


The Exercise

Our challenge will feature the forward lunge exercise, each single lunge counts as one and you will notice the targets goes up in even numbers. This progressive challenge starts off with a very manageable 10, 20 oe 30 but will be testing your endurance towards the end of the month with 66, 132 or 198 lunges.

Lungevember Target Guide

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 to it, use the free scroing sheet avaluible for download beloew to track your progress and tally your total score for the month

DOWNLOAD LUNGEVEMBER SCORING SHEET (PDF)


EASY – LEVEL 1

Level 1 is our beginner lunge challenge for those either to new to the lunge exercise or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

  • Total Monthly Reps = 1140
  • Lowest Daily Reps = 10
  • Highest Daily Reps = 66

Kiss Fitness November Lunge Challenge 2017 Lungevember EASY LEVEL

{rsfiles path=”exercisechallenges/lungevember/Kiss Fitness November Lunge Challenge 2017 Lungevember – EASY LEVEL.pdf”}


MODERATE – LEVEL 2

Level 2 represents our intermediate level for this challenge, if you have previous experience of the lunge exercise and of moderate fitness level this would be a suitable level for you.

  • Total Monthly Reps = 2280
  • Lowest Daily Reps = 20
  • Highest Daily Reps = 132

Kiss Fitness November Lunge Challenge 2017 Lungevember MODERATE LEVEL

{rsfiles path=”exercisechallenges/lungevember/Kiss Fitness November Lunge Challenge 2017 Lungevember – MODERATE LEVEL.pdf”}


HARD – LEVEL 3

Level 3 assumes you are familier with the lunge exercise and have a good fitness level. If you regularly participate in physical exercise, this is the challenge level for you.

  • Total Monthly Reps = 3420
  • Lowest Daily Reps = 30
  • Highest Daily Reps = 198

Kiss Fitness November Lunge Challenge 2017 Lungevember HARD LEVEL

{rsfiles path=”exercisechallenges/lungevember/Kiss Fitness November Lunge Challenge 2017 Lungevember – HARD LEVEL.pdf”}


Challenge Format

This challenge has been set out in a full pyramid training structure with reps low at the start peaking and descending at the same pace you ascended the pyramid. This is great for progression, the latter stages where the reps descend also offer a opportunity to increase the intensity with additional weight. The chart below shows the pyramid structure of this lunge challenge.

Lungevember Exercise Challenge Targets

How to Lunge

 
  • Stand up right with feet at hip width apart.
  • Keeping your core engaged, torso upright & looking forwards
  • Take a large step forward and lower your hips towards the floor until your lower back leg is parallel to the floor.
  • Pause briefly before pressing through the front foot and stepping back to the start position.
  • Repeat exercise on other foot and continue for the required amount of repetitions and sets.

Add weight with a Dumbbell Lunge

So, you’re a lunging expert! The lunge is not enough? Up the intensity with a pair of dumbbells.
 
Exercise is performed as per the forward lunge above while holding a pair of dumbbells to the side. Keep your upper body upright and avoid leaning forwards.
 
 

Try a Walking Lunge

You don’t have to stay still for this lunge challenge so if you fancy lunging around the office, go ahead and perform this walking lunge exercise. It might be a little bit more interesting although your co workers might think you’ve gone a bit mad. Recruit them to join in with you and get the whole office lunging. 

How to do a walking lunge

  • Stand upright with your feet at hip width,
  • Keep good posture looking forwards and soft knees.
  • Take a step forwards lowering the hips towards the floor until both legs are at right angles,
  • Step forwards with the back foot and straight into another lunge progressively walking forwards.

Follow us on facebook, twitter and instagram for daily lunge targets and motivation.