November Challenge: SIT-UPS--> are you IN?
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November Challenge: SIT-UPS–> are you IN?

November Challenge: SIT-UPS–> are you IN?

20 Days of Sit-ups

Our penultimate challenge for 2017 brings us back to our core with a month of sit-ups!

There are three levels to choose from. Select the level that suits you and commit to complete the listed number of reps each day for at least 20 days of the month. Consistency is more important than crushing a set of 1,000 reps on day 1, so spread out the challenge and limit yourself to only a few get-ahead or make-up days.

Here are the levels:

  • Level 1: 20 sit-ups a day (400 in total)
  • Level 2: 50 sit-ups a day (1,000 in total)
  • Level 3: 100 sit-ups a day (2,000 in total)

I suggest keeping it simple with basic sit-ups; however, feel free to use an Ab-Mat, vary your foot/knee position, etc. IF you need to work around an injury or have a strong personal preference, then feel free to substitute other core exercises. Up-scaling is also fine (e.g. toes-to-bar or knees to elbow, weighted sit-ups, etc.). Want to push onward for more than 20 days .. go for it!

Secondary Challenge

Every month’s physical challenge comes with a secondary challenge related to growth, community, education, etc. This month’s secondary challenge is to spent a total of 10 minutes in cold water during the month. The easiest way to achieve this is to stand under a cold shower for a minute a day for 10 days or 30sec a day for 20 days. Feel free to count ice baths, time spent in a cold lake, etc.

 

How to Join

Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.

Once you’re in, feel free to add any friends who want to join.

It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!

By the way, this whole thing is FREE — just good people coming together to support each other.

Helpful Tools & Ideas

Reminder and Accountability Apps: I use the iPhone app called Productive to remind me and keep accountable during our challenges. There are others as well. These apps are excellent for accountability.

Here’s a good video on sit-up technique with an Ab-Mat.

FAQ

Do sit-ups in a warm-up, buy-out, Tabata, etc. count toward the challenge? Yes!

May I join late? What is the deadline? You may join any time you want, including late in the month. Really? Sure. It’s more fun to join closer to the start of the month. If you discover the challenge later in the month though, then please go for it and join us! That said, I get a lot of fake person requests to join the Facebook group well after the challenge starts, so especially if you’re wanting to join late, send me a note first.

How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at jeff@flowstatecoaching.com or say hi on other social media channels (links in footer).

May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?

I hope you join us!

— Coach Jeff

Jeff Grant is the author of "Flow State Runner: Activate a Powerful Inner Coach’s Voice". Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular weekly newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio and press kit for more information, and please check out Jeff’s Coach & Author page on Facebook.