DryJuly Challenge 2018

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Ditch The Booze and Lose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughout the month and you can join in our future exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviours instigated through habit.

#Dry July

Use the hashtag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fundraise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is dry July in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

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

28 Day Plank Challenge

Get ready to challenge yourself, this is it, you sign to start Planking every day. This challenge has been adapted from the Kiss Fitness Monthly Exercise Challenge for January, #PlankAwayJanuary. This 28 Day version means you can start it whenever you want and repeat it as much as you like. The challenge is FREE, however, we offer a premium upgrade which includes the challenge programmed in the Kiss Fitness Online Training App. This option allows you to track your challenge efforts, get daily push reminders on your mobile device and the ability to ‘Ask a Trainer’ any questions you have.

This challenge is staggered & progressively increases in time throughout the month with three levels to choose from and three plank variations, this challenge will be suitable for anyone of anyone as there are multiple ways to progress or regress the challenge. 

The plank is an excellent isometric exercise, it requires core stabilizers to fire to maintain body & spinal alignment.


World Pank Record

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


Plank Test (perform before starting this 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.

Download Scoring Sheet

To conduct the test:

  • Have a stopwatch 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. 

Get your fitness tests scheduled for you on the Kiss Fitness Online Training App when you Sign Up for The Premium 28 Day Pank Challenge

{loadmodule mod_gantry5_particle,28 Day Plank Challenge 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

28 Day Plank Challenge Chart

28 Day Plank Challenge Target Guides #28DayPlankChallenge

Download the #28DayPlankChallenge 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 Time = 20 Minutes 10 seconds
  • Lowest Daily Time = 10 seconds
  • Highest Daily Time = 90 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 1

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 = 40 Minutes 20 seconds
  • Lowest Daily Time = 20 seconds
  • Highest Daily Time = 180 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 2

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 = 60 Minutes 50 seconds
  • Lowest Daily Time = 30 seconds
  • Highest Daily Time = 270 seconds

Kiss Fitness 28 Day Plank Challenge LEVEL 3

Don’t forget to use the 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

EASY – Half Plank (from knees) 

MODERATE – Plank on Forearms 

MODERATE (Alternative) – Straight Arm Plank 

ADVANCED Plank Up/Downs

{loadmodule mod_gantry5_particle,28 Day Plank Challenge Sign Up}

28 Day Skipping/Jump Rope Challenge

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness 28 Day Skipping/Jump Rope Exercise challenge. This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or even learn how to skip. It’s never to late to learn!

You can start this FREE 28 Day Challenge at any time, download the target guide below and challenge yourself to skip, every day! You CAN Do It!

Its all about the heart! Looking after your heart with diet and exercise is one of the best things you can do for your body, you can achieve this by doing a few minutes of high-intensity training each day.

This will have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

Sign Up FREE Upgrade to premium

Benefits of Skipping (Jump Roping)

The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns a lot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent and your garden patio will do just fine.

The better you become at skipping the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet, this means minimizing the movement in your arms and to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles in order to turn the wrists.

In modern-day fitness, the skipping rope is much overlooked, it’s simple, effective and cheap. You really don’t need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how effective it is. If you can’t skip! Then learn. 

How to Skip

  • Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

The 28 Day Skipping/Jump Rope Challenge 

Get a skipping rope, if you don’t have one head over to Amazon and pick up a cheap skipping rope, leather is a better choice if you are willing to spend a bit more.

Check your skipping target each day and get out and get your skips done, these don’t have to be done at the same time, you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.

Challenge Levels

We have set three skipping levels for this challenge which are quite simply, EASY, MODERATE and HARD. Choose a level for your ability level, you don’t have to stick to a level once you’ve picked it just try and hit your target or go for more if you want to.

28 Day Skipping Challenge Levels Chart
LevelMinimum Skips Per DayMaximum Skips Per DayTOTAL
Level 1 – Easy50 skips200 skips3800 skips
Level 2 – Moderate100 skips400 skips7600 skips
Level 3 – Hard300 skips800 skips15200 skips

Challenge Scoring

This challenge is progressive and fluid, you can choose which level you want to go for each day, to score the outcome of your challenge you will score yourself either 1,2 or 3 points depending which level you have achieved. Level one scores 1 point, level two scores 2 points and 3 points for level three. Add up the scores for the whole 28 days to give your final score.

DOWNLOAD Scoring Sheet

Skipping Target Guide

Level 1 – EASY

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

28 DAY Skipping Challenge - EASY

{rsfiles path=”exercisechallenges/Kiss Fitness 28 Day Skipping Exercise Challenge 1.pdf”}

Level 2 – MODERATE

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

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – MODERATE.pdf”}

Level 3 – HARD

Level 3 assumed a good level of skipping skill combined with a good fitness level. If you regularly participate in physical exercise and you are a confident skipper, this is the challenge level for you.

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – HARD 1.pdf”}


{loadmodule mod_rokfeaturetable,28 Day Skipping Challenge}

{loadmodule mod_rsform,Sign Up FREE – 28 DAY Skipping Challenge}

{loadmodule mod_rsform,Upgrade to PREMIUM – 28 Day Skipping Challenge}


Joining in Check-list

You don’t have to use a rope! Shadow Skipping

Although we mentioned a skipping rope, we understand that some of us either don’t the skill of skipping or struggle to maintain  a constant rythem. Well, good news you can still take part in this challenge without a skipping rope. It’s called Shadow Skipping, it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were actually skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.

September Skipping Exercise Challenge (Skiptember)

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge for September 2017.

This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or evan learn how to skip.

It’s never to late too learn!

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!

By just doing a few minutes of high intensity exercise each day can have a huge impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health also.

The September challenge kicks start with some heartwarming skipping action, good skipping takes practice, and this is an excellent opportunity to practice your skipping skills or even learn how to skip.

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge.

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!

By just doing a few minutes of high-intensity exercise each day can have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, coordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

Continue reading “September Skipping Exercise Challenge (Skiptember)”

DryJuly Challenge 2017

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise in self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Dry July is Back for JULY 2017 – Ditch The Booze and Loose Weight! Are you In

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughought the month and you can join in our fuiture exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviors instigated through habit.

#Dry July

Use the hash tag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fund raise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is DryJuly in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources

Feburpee Exercise Challenge 2017

Welcome to the #Feburpee 2017 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 it’s excellent full body activation and effectiveness. If you already know what a burpee is, it likely bring 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 our 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 Burppee’

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


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. 

Training Plan Design

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

Feburpee 2017 Exercise Challenge Target Overview Chart

Target Guide

 Kiss Fitness February Burpee Challenge 2017 Feburpee 2 4 6 2 2

 {rsfiles path=”exercisechallenges/feburpee/Kiss Fitness February Burpee Challenge 2017 – Feburpee 2-4-6-2-2.pdf”}

Choose your levels of intensity from beginner to advanced and jump to it, Burpee Style!

The Burpee

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 Press 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.

 

Watch Video


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

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

 

January 2017 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 an new challenge every month.

Sign Up to 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 you 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

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 from 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. 


Required Equipment

Plank Challenge 2017 Target Guide #Plankawaychallenge

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

 PlankawayJanuary Target Guide

{rsfiles path=”exercisechallenges/plankawayjanuary/Kiss Fitness January Plank Challenge 2017 – Plankawayjanaury.pdf”}

Programme Design

The January Plank Challenge has been designed as a simple and progressive workout style with targets rising slowly throughout the month. Initially progression is slow but raising more consistently half way though the month. This type of programming allows for consistent steady progress and an increase in intensity.
PlankawayJanuary Target Chart

The Plank Exercise

Key Points

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

Beginner

Half Plank from Knees Exercise
Half Plank (from knees)

Watch Video

Regular

Plank on forearms Exercise
Plank on Forearms

Watch Video

Alternative

Straight Arm Plank Exercise
Plank with Straight Arms
 

Hard

Exercise Image Template plank Up Downs

 Plank Up/Downs

Watch Video


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

DryJuly Challenge 2016

The Kiss Fitness exercise challenge for July is not actually an exercise, however it is an exercise is self control and discipline when it comes to our favorite tipple, it is off course #DRYJULY. You might have heard or even taken part in the popular Dry January challenge. This challenge however is much harder, it’s takes place over a part of summer where there are numerous occasions where we might want to drink, at weddings, parties, bbq’s or a lazy Sunday afternoons. This is what makes it such a challenge. Join us this July for Dry July, you’ll reduce your calorie intake and might even lose weight.

Drinking enough water everyday and limiting other drinks is one of the most fundamental things we can do for weight management and staying healthy. It’s important to consume enough water to maintain a healthy water balance, your water input must equal your water output. I guess this is much like accounting, if the in’s and out’s don’t balance, there is something wrong. So as well as keeping DRY for July, we want you to stay hydrated, preferably with water, not cordial and defiantly not juice.

Take the plunge and stay DRY this July

Sign up to our challenge email and we will send you motivational updates throughought the month and you can join in our fuiture exercise challenges. Follow us on facebook where we post daily tips and inspiration for this challenge. Tweet us @KissFitnessUK and let us know how you are getting on. We also have an exercise challenge facebook group you can join. 

Sign me Up

Staying Hydrated

Most people are dehydrated nearly all the time, due to habit or lifestyle we often don’t intake as much fluid as we need, although we extract some of our fluid requirement through the food we eat (about 30%) we are still normally in a negative calorie balance by the end of the day. If you feel thirsty during the day, your body has triggered the stimulus to encourage you to drink, a sign that you’ve not had enough fluid. Just because you are not thirsty, does not mean you shouldn’t drink and hydrate. The thirst sensor is a warning signal, just like the water warning light on your car. If you drink enough during the day your body won’t need to stimulate you to drink, a healthy balance is achieved with fluid loss equal to fluid intake.

You need roughly 1 litre of water for every 1000 calories of expenditure, that’s about 2.5 litres for most people.

Reducing Calories

All drinks other than water will contain additional calories, additional to your requirement. We get out calorie requirement through the food we eat. Calories within drinks rarely have any nutritional value. Limiting additional drinks consumption can have a positive effect on your calorie balance.
 
The biggest contributor to additional calories in drinks is alcohol, alcohol contains many unnecessary calories. Breaking habit will help help to reduce alcohol consumption, sure we all like a drink sometimes but most of the occasions we drink are due to habit. This includes statements and beliefs such as, “it’s Friday, I’ll have a drink” “it’s the weekend” these are behaviors instigated through habit.

#Dry July

Use the hash tag #dryjuly, we’re not the only ones using it and others around the globe will join you and help you achieve a Dry July.

 

The Dry July Challenge

For our #DryJuly challenge we’re asking you to do two things, join in with our challenge and see how ditching the booze and staying hydrated can really make a difference, to your health and to your weight.
 
  1. Ditch the booze for July.
  2. Stay hydrated, drink at least 8 glasses of water every day.

Fund raise and make a commitment to stay Dry this July.

Need some extra motivation to stay dry? Set up your own Just Giving page, choose a charity of your choice and get your friends and family to support your cause. You will benefit and so will your charity, that’s win, win.

Dry July around the World

Dry July is certainly not our idea, there is DryJuly in Australia so if you are in that part of the world, do check out https://www.dryjuly.com/ where you can take part and donate. 

Will you take the challenge?

Links & Resources