Beginners running challenge how to#
Beginners running challenge full#

We’ll give you suggestions on how to spend each rest day in the program too.Īll of these components-run days, cross-training routines, strength-training workouts, and rest days-will repeat in different iterations as the #SELFto5K Challenge progresses. The key, though, is to make sure you’re keeping the intensity really low. Rest days can include anything from lounging on the couch and watching Netflix to leisurely walks or gentle stretching sessions. Setting aside time to rest your muscles is important because it gives your muscles the time they need to repair those tears, which allows them to come back stronger. This is simply the result of tiny tears in your muscles that occur during exercise. This is called delayed-onset muscle soreness, or DOMS, and it’s completely normal. When you begin a form of exercise (or increase its intensity), it’s common to feel soreness in your muscles afterward.

Rest days are vital to any workout program, and are especially important for people just getting started. The ultimate 30 Day Ab & Squat Challenge, complete the entire 100 reps of each movement, for 30 day ! This one is tough but will have a huge impact on your performance.Finally, each week in the program has two days set aside for rest. Plank – The best way to scale the plank is to do them on your knees and elbows. Do them like you would an incline pushup, with your upper body propped up on a chair (against the wall) or a couch etc.Īir Squats – Scale air squats by adding a chair under your butt and turning them into a air box squats. Mountain Climbers – You can scale mountain climbers by increasing the angle of your body to the ground. Sit-Ups – Sit-ups can be scaled for crunches. This will make the movements easier as you break them up. A way to scale this is to break them into smaller sets (example: 5 sets of 20). The standard way to complete the challenge is by doing each movement set in full, then moving to the next. Doing the sit ups in the morning, mountain climbers at lunch, and air squats and planks in the evening. Breaking up the 4 movements into 3 separate workouts.

Beginners running challenge full#

Then come back and do the full rep scheme! Breaking Up Sets Throughout The Day – Scaled Down:Īnother way to scale this challenge is to do the reps through to the day. For example, each day you can do half the reps, building up to half the total over 30 days. The easiest way to scale down this challenge is to lower the total number of reps you are doing for each movement. We’ll go over some of those scaling options below. Scaling Options:įor this fitness challenge there are a few ways you can scale each movement.

This lower plank will place more emphasis on your core compared to a straight arm plank. So you will end up doing 5 weeks, with 6 days of work each week, for 30 days of work in total.Īs just a note, the planks in this program are low planks or elbow planks. So the way I do these 30 day challenges is by adding one day of work for every rest day added. Recovery is an important part of getting stronger. This will also include one rest day per week. Below is a chart with a complete daily schedule for reps to follow. Since this challenge is designed for beginners (ways to scale and advance the workout below), we’ll be building up to our big final workout on day 30. 30 Day Ab & Squat Challenge for Beginners