30 Day Push-Up Challenge

Here’s a fun challenge for you! A 30-Day Push-up Challenge.

Push-ups are a great bodyweight exercise that help strengthen the upper body and core. It’s also an exercise that a lot of people struggle to do with proper form. Some of the things to keep in mind while performing push-ups are:

  1. Spread your fingers and place them firmly on the ground for a strong base of support. Make sure your hands aren’t too far apart. When you lower yourself down to the ground, your thumbs should be near your armpits.

  2. Imagine "corkscrewing” your arms outward. This will improve the positioning of your shoulders.

  3. While in the plank position, squeeze your butt and tighten your abs.

  4. When lowering yourself down, pull your shoulders back and down. Your elbows should come back at a 45 degree angle. Keep your gaze slightly forward rather than straight down. This will help keep your head alined with your spine prevent “turtle neck.”

  5. Your chin/nose should just about touch the ground at which point you will powerfully push yourself back up away from the ground.

But what if I can’t do a single push-up?!

Try using an incline at a height that feels doable yet challenging (a table, a chair, a step, etc).

Also, feel free to break up the push-ups into sets as needed.


Summer Shape Up Challenge

Whether you want to shape up, slim down, or stay the same, this challenge will help you feel at your best before summer. For the most part, this challenge is all about ADDING good stuff to your daily life. Stuff like water, movement and nourishing foods. It might not be workable for you to get 5 points everyday, but that's ok! Do your best. Your body will thank you.

Be sure to follow along over on my Instagram page @totalself where I’ll be posting tips and the weekly HIIT workout.

As usual, I suggest recruiting some accountability partners. It really helps.

The challenge starts on Saturday, June 1st (although you could start at any time) and ends on June 30th. Join us!

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March Challenge - 1,000 Reps!

A good challenge can take a goal that might seem overwhelming or even impossible and break it down into something manageable. By consistently focusing on smaller, daily actions we can turn exercise into a long-term sustainable habit.

For this month, I’ve created a 1,000 Reps Challenge. I’ve carefully curated 10 of my favorite exercises focusing primarily on the butt, legs and core. As the month progresses, we will build from 250 reps (1 set of 25 reps for each exercise) to 1,000 reps (4 sets of 25 reps for each exercise). I will be demonstrating each exercise on my Instagram prior to the start of the challenge so make sure you are following Total Self over there.

If you really want to set yourself up for success with this challenge, I suggest finding an accountability partner or group of people to join you. As the song says, we get by with a little help from our friends.

As with any fitness program, it’s important to take your own goals and limitations in mind. Don’t be afraid to modify and feel free to reach out to me if you need any guidance.

The challenge starts on Monday, March 4th (although you could start at any time) and ends on March 31st. Join us!