4EverFit

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30 Day Fitness Challenge – Stair Climbing and V-Sit Up Holds

This months challenge is a little different then our previous challenges.  It is something that almost all of us do daily.  Climb a flight of stairs.  If you have a fitness tracker and you wear it every day this will be very simple for you to track.  If not, old school counting works just as well.  Your fitness tracker will have settings to adjust to the goal for steps, stairs, sleep, etc.  Modify your settings to the stairs you plan to climb and share tell people about your goal.   Sharing your goal will make you more likely to complete it.  The rules are below.

Pick a number of flights of stairs which you plan to climb per day and do it.

Over the previous 3 months  I have averaged 17 flights of stairs per day.

My goal is to complete 30 flights of stairs per day for the month of Aug.

My recommendations for flights of stairs are as follows.

5

10 – This is the best for most people.

20

30

For those of you who want to make this a bit more challenging.  Don’t count your stair climbs for the day.  Just knock out the number of flights of stairs you choose to do in one short sprint workout.

Part 2.

The second part of the challenge is to do a V-Sit Up Hold each day for a set period of time each day.  This will help build endurance in your abdominal muscles and your hip flexors.

Here is how I would perform a V Sit Up Hold with a few variations starting with the easiest and working towards more difficult.

Version 1.

Sit on the floor with your knees bent at 90 degrees and leaning back resting your upper body weight on your hands at your sides.  Your fingertips can be pointing forwards or backwards depending on which is more comfortable for you. (Fig.1) Maintain bent knees and slightly lift your feet off the ground an inch or two. (Fig.2)  Hold for the desired amount of time.  Rest and repeat.  For a slightly easier version only lift one leg off the ground.

Fig. 1

Fig. 2

Fig. 3

Fig. 4

 

 

 

 

Version 2.

Sit on the floor with your knees bent at 90 degrees and leaning back resting your upper body weight on your hands at your sides.  Your fingertips can be pointing forwards or backwards depending on which is more comfortable for you.  Maintain bent knees and try to lift your feet off the ground by straightening your legs.  Hold your legs straight and keep them as high as possible.  (Fig. 3)

Version 3.  The same as above only after raising and straightening your legs also raise your hands off the floor and point them towards the ceiling. (Fig.4)

30 seconds

1 Minute

or 2 Minutes.