Upper Body Strength Anyone? (Level 1)
DESCRIPTION: 2 Upper body exercises back-to-back, starting at 5 reps each and descending to 1 of each exercise.
-START-
- 5 DIPS | 5 PUSH-UPS
- 4 Dips | 4 Push-ups
- 3 Dips | 3 Push-ups
- 2 Dips | 2 Push-ups
- COUNTING ALL THE WAY DOWN TO…
- 1 DIP | 1 PUSH-UP
-END 1 ROUND-
[15 EACH EXERCISE]
RULES:
- Follow the rules.
- Use a chair for dips (keep it close in proximity to where you will do your push-ups).
- Use proper form (Google it if you aren’t sure).
- Do exercises back to back, no breaks (go as far as you can, you’ll get there eventually and the answer is NO you can’t start at 1).
- Have fun! ^_^
TIPS:
- This is a quasi-difficult challenge, do what you can and with consistency you will be able to get through the entire challenge.
- The epitome of this challenge is when you do the standard/knees off of ground/toes on ground/chest to ground PUSH-UP and DIPS with your legs straight/full extension/at least 90-degree bend at elbow.
TIMING IT? SHARE YOUR BEST TIME!
HASHTAG: #GROFITNESSCHALLENGE
Looking for a sample program for all 3 levels?
| WEEK | LEVEL | ROUNDS | FREQUENCY | REPS/EA | NOTE |
| 1 | 1 | 1 | 3 times per week | 15 | |
| 2 | 1 | 2 | 3 times per week | 15 | |
| 3 | 1* | 3 | 3 times per week | 30 | Do 5 down to 1, then reverse back up, 1 thru 5 |
| 4 | 2 | 1 | 3 times per week | 55 | |
| 5 | 2 | 2 | 3 times per week | 55 | |
| 6 | 2* | 3 | 3 times per week | 110 | Do 10 down to 1, then reverse back up, 1 thru 10 |
| 7 | 3 | 1 | 3 times per week | 120 | |
| 8 | 3 | 2 | 3 times per week | 120 | |
| 9 | 3 | 3 | 3 times per week | 120 | |
| 10* | 3* | 1 | 1 time per week | 240 | Do 15 down to 1, then reverse back up, 1 thru 15 |
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