Welcome to the first Wake Up and Workout Challenge for Dads.
This Challenge will run from September 6th, 2018 till September 19th, 2018.
It is a 14 week Exercise Challenge.
Here are the exercises for each day!
Week 1 – Sept 6 – 12
6 – Classic Push-ups / Classic Squats
7 – Forearm Plank / Sumo Squats
8 – Wide Push-ups / Side Elbow Plank
9 – Narrow Squats / Close Grip Push-ups
10 – Side to Side Squats / Forearm Plank
11 – Staggered Push-ups / Side Elbow Plank
12 – Split Squats / Classic Push-ups
Week 2 – Sept 13 – 19
13 – Classic Squats / Full Raised Leg Plank
14 – Wide Grip Push-ups / Raised Arm Elbow Plank
15 – Sumo Squats/ Close Grip Push-ups
16 – Narrow Squats / Raised Arm Elbow Plank
17 – Staggered Push-ups / Full Raised Leg Plank
18 – Side to Side Squats / Push-up Side Arm Balance
19 – Split Squats / Push-up Side Arm Balance
Each day of this challenge there are 2 exercises.
For example Sept 6th the exercises are Classic Push-ups & Classic Squats.
So do 30 seconds of Classic Push-ups followed by 30 seconds of Classic Squats.
And repeat once for round 2. (Take breaks as needed).. So this should take 2 minutes plus breaks and a warmup. 5 minutes tops!
For Sept 7th go to the exercises listed next to “7”.. It’s that simple.
This challenge is about getting your day started right. So the challenging part is to do this within the 1st hour of your day. So you have 1 hour from when you wake up #noexcuses.
There all different DADS here that are all at different points in their journey. Some will use this as their only workout. Some may use this to warm up… and others will do this first thing in the morning and another workout during the day. Do what works for you and your goals!
You are creating MOMENTUM, getting your MIND and BODY ready for an AWESOME DAY…. so you can CRUSH IT!
This SIMPLE ACCOMPLISHMENT of getting one of your daily GOALS done FIRST THING in the morning will start your MOMENTUM for the day.
What determines how your day goes is how you START your MORNING ROUTINE!
Remember to check with your Doc before starting any exercise program… If you are unable to do an exercise listed fill it in with another that you can do.
REMEMBER TO find the daily post to comment “I’m DONE” so we know you are still in and COMMITTED to CRUSHING this CHALLENGE!
Here is the facebook page https://www.facebook.com/thefitdadsclub/
Here is a video with examples of the exercises.
2 Minute Warm-up I did before the exercises.
Darren Letourneau
The Fit Dads Club