EN 5-20 February 2014 Challenge

Brenda Ross · January 23, 2014 6:36AM

5-20 Challenge: Monday 2/3 thru Friday 2/28

If you thought the core challenge was tough…..then get a load of this one. Test your muscles and endurance with these five exercises.

If you choose to accept this challenge, you will be expected to complete the functional strength exercises two days a week. Like the core challenge, each week you will be expected to complete more reps of each exercise until you reach 20 reps at the end of the month.

NOTE: The exercises are very challenging, so when the reps get higher they DO NOT have to be continuous reps, just total reps.It is important that the exercise be completed with excellent form.

e.g. 20 reps of inch worm could be done as:

5 reps x 4 sets OR 10 reps x 2 sets OR 20 reps x 1 set

Intrigued? Let’s take a look at the exercises you will asked to complete:

20 Inch Worm
20 Single Leg Deadlift
20 Up, Up/Down, Down Plank
20 Around The Clock Lunges
20 Single Leg Glute Bridges

Not familiar with the exercises, or have heard of them, but still not sure? Here is a link to the exercise pictures and explanations, so you know what you are getting yourself into.

Sign Up Here & Track Progress -- We Start Monday, February 3rd!

SLICKARCH · January 23, 2014 9:09AM

Thanks Brenda

You may want to change that Single leg "shoulder" bridge to glute. Have done these and they really keep you in the game. Mucho thanks for your contributions.

Brenda Ross · January 23, 2014 10:51AM

Done. Thanks for the catch.

Carl · January 23, 2014 2:53PM

Brenda-
this is sweet we use some of these as warm ups for our fire recruits. Yes some are very tough. I use to hate the one legged dead lift but it has helped me so much. Thanks for putting this together.

I am in for sure.

Brenda Ross · January 23, 2014 3:39PM

Awesome Carl. Perhaps you could post a video of you doing the exercises.

jrhogan · January 23, 2014 6:29PM

I'm In.

Elizabeth Hornak · January 23, 2014 7:51PM

Looks just as evil as the plank and push up challenges. Let the fun begin!

Steve West · January 25, 2014 7:29AM

In! Will be good for me as I prep for Boston. Will likely hack this and add some bird-dog's in as well.

Good timing Brenda!

jenandersen · January 25, 2014 8:49AM

Sounds like a fun one for my first challenge :-) I'm in!

missyschorpion · January 25, 2014 9:13AM

I have a bad habit of slacking on the strengthening when training. I am definitely in on this challenge! Thanks for the motivation.

Mariah Bridges · January 28, 2014 11:28PM

sure... why not! ha Lets do this!!!

Laura Becker · January 29, 2014 7:13PM

I'm in!!

[Deleted User] · January 30, 2014 9:02PM

I am in!

mirahan · January 31, 2014 8:53AM

In! Just signed up. I need the core work.

I train in the morning and this will be perfect for a couple evenings when I am thinking about eating.

Marc Robards · January 31, 2014 2:25PM

I'm in!

I miss core work and I skipped the January challenges.

Kate Sitler · January 31, 2014 3:25PM

I have not done one of the challenges before. This looks awesome.... I'm in!!

tomgroff · February 2, 2014 8:23AM

I'm in! good way to force the core work, which is never enough...

Julie hupp · February 2, 2014 7:40PM

I am in. May be a dumb question but I am assuming 5 reps would mean 5 on each side.

Jenniferlyn Kryvicky · February 3, 2014 10:14AM

OK I must be feeling good from the sleep challenge - I will sign up for this AND finish it darn it! I need all the functional help I can get. I stretch out a few days a week anyhow, so this is perfect to tack on to the end of it.

John Stark · February 3, 2014 10:16AM

In with style.

Joe Matchette · February 3, 2014 4:24PM

I'm in as well.

David Howard · February 3, 2014 7:44PM

I do the SL DL with bare feet and a slight twist (touching fingertips just to outside of foot on ground) to work on proprioception/balance. When feeling energetic bringing free leg up to a knee high position when upright then back through during bend. To "motivate myself" if I have to touch a foot down during a set I start the count over!

That will be fun when doing 20 + he he...

EMJune2013 · February 3, 2014 9:02PM

I'm up for the challenge....

gwdykes@hotmail.com · February 3, 2014 9:13PM

I am in

Jacklyn Moore · February 4, 2014 10:24AM

I'm in. Ya Baby!

Jacklyn Moore · February 4, 2014 10:39AM

On the single leg glute bridge are we doing a pelvic tilt, then bridging? I can't tell from the picture or description.

Brenda Ross · February 5, 2014 9:24AM

No Jacklyn, no pelvic til. Press through the heel, contract the hammie and glute and raise. Keep abs tight. Description tells you what = one rep. Just read through please. Thanks folks.

Jacklyn Moore · February 5, 2014 10:20AM

Thank you, Brenda.

EMJune2013 · February 8, 2014 2:38PM

Yeah, got the first week finished and did my full OS workout. Feeling good!

Brenda Ross · February 10, 2014 3:42AM

Is Carla the only one to finish the first week? Lets hear it peeps. How did it go. Looking forward to week 2?

gwdykes@hotmail.com · February 10, 2014 4:19AM

Week one done! Was not pretty and certainly humbling especially the single leg deadlift and glute bridges! But saw some improvement on round 2 so will get better....Bring on week 2!

EN 5-20 February 2014 Challenge

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