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The 60/60 Challenge
The 60/60 Challenge can be modified for beginners. A good example of this; the 30/30 Challenge. This would consist of the person performing 10 reps of crunches and 10 reps of press ups on the knees, making the lever length shorter in order to make the exercise easier. This can be done with or without 3 second breaks, depending on their current fitness level. This would be repeated 3 times round, making 30 repetitions altogether. You can play about with it yourself.
The Plank Challenge
It is harder to distance your elbows away from your shoulders, away from yourself, as this makes the lever length further from your main support which is your shoulders and chest.
This then puts more demand on your core muscles to help assist more than they already are to hold the position.
Challenge yourself to how long you can hold a plank for.
A minute is ok.
Just about 2 minutes is good.
Over 3 minutes is excellent
Any longer and your deffinetly a hard working athlete!
Here are some technique tips:
Make sure that your elbows are paralel with your shoulders to the floor and that your forearms make a triangle support position on the ground. Then your whole body from shoulders to feet should be straight like a plank. Make sure your bumb doesnt stick up and that your feet are touching together.
How much can you deadlift?
Ensure you have had proffesional assistance with your form and technique before attempting to lift your heaviest weight in the Deadlift exercise.
Make sure you have also trained in lifting weights, so your body has some awareness and muscle memmory in this movement!
This is to prevent injury!
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