To successfully complete this challenge, you must complete all of the following tasks every day from September 1st - September 30th.
Optional - write in the comments which Diet / Meal Plan you are following :)
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
10 Calf Raises15 Tibialis Raise10 Reverse Snow Angels5 Inchworm to Push Up
Athletes Notes
*Athlete chooses between Line Hops, Single Unders, Double Unders or Crossovers5 sets:Unbroken set of Jump Rope (Athletes rep choice of either 30, 45 or 60 reps)-rest 1:00 between sets-*Choose the rep # that you feel confident you can hit unbroken.
Score = 30, 45, or 60
FLOWAthlete will choose between 30 reps, 45 reps or 60 reps. Whichever rep choice they select, should be one they can complete unbroken across all 5 sets. They should stick with the same rep # for all sets.
Example of an athlete who chose 45 reps of Single Under Crossovers:Unbroken set of 45 Single Under Crossovers-rest 1:00-Unbroken set of 45 Single Under Crossovers-rest 1:00-Unbroken set of 45 Single Under Crossovers-rest 1:00-Unbroken set of 45 Single Under Crossovers-rest 1:00-Unbroken set of 45 Single Under Crossovers
5 sets:Unbroken set of Object Toe Taps (either 30, 45 or 60 reps)-rest 1:00 between sets-
5 sets:Unbroken set of Slow and Controlled Line Hops or Slow and Controlled Plate Hops (either 30, 45 or 60 reps)-rest 1:00 between sets-
*Complete at a moderate intensity15-12-10-8Wide Push UpsTowel or Banded Bicep CurlsChair/Box DipsObject Pullovers or Supermans with Scapular Retraction-rest 2:00 after each set-…into...4 Sets:Unbroken: 7 L-Crunches + 7 Leg Lifts + 7 V-Ups-rest 1:00 between sets-Score = Total Time, including rest
Below is a list of demo videos for each of the movements:
FLOW15 Wide Push Ups, 15 Towel Bicep Curls, 15 Chair/Box Dips, 15 Object Pullovers-rest 2:00-12 Wide Push Ups, 12 Towel Bicep Curls, 12 Chair/Box Dips, 12 Object Pullovers-rest 2:00-10 Wide Push Ups, 10 Towel Bicep Curls, 10 Chair/Box Dips, 10 Object Pullovers-rest 2:00-8 Wide Push Ups, 8 Towel Bicep Curls, 8 Chair/Box Dips, 8 Object Pullovers-rest 2:00-
7 L-Crunches directly into 7 Leg Lifts directly into 7 V-Ups-rest 1:00-7 L-Crunches directly into 7 Leg Lifts directly into 7 V-Ups-rest 1:00-7 L-Crunches directly into 7 Leg Lifts directly into 7 V-Ups-rest 1:00-7 L-Crunches directly into 7 Leg Lifts directly into 7 V-Ups
*Complete at a moderate intensity
15-12-10-8Backpack Wide Push Ups OR Backpack Push UpsBackpack Bicep CurlBackpack Box DipBackpack Pullovers-rest 2:00 after each set-
…into..
4 Sets:Unbroken: 7 L Crunches + 7 Leg Lifts + 7 V-Ups-rest 1:00 between sets-
.
15-12-10-8Elevated Knee Push UpsTowel Bicep CurlsWall Tricep DipsSupermans with Scapular Retraction-rest 2:00 after each set-
…into…
4 Sets:Unbroken: 7 Quarter Sit Ups + 7 Modified Flutter Kick + 7 Quarter Sit Ups-rest 1:00 between sets-
15-12-10-8Incline Push Ups or Knee Push UpsTowel Bicep Curls or Banded Bicep CurlsBox Dip or Wall Tricep DipsSupermans with Scapular Retraction-rest 2:00 after each set-
4 Sets:Unbroken: 7 Modified L-Crunch + 7 Modified Flutter Kick + 8 Modified Alternating Leg V Ups-rest 1:00 between sets-
*Complete at a moderate intensity15-12-10-8Wide Push UpsCrush Grip Dumbbell Bicep Curls (50/35)Chair/Box DipsDumbbell Pullovers (50/35)-rest 2:00 after each set-…into..4 Sets:Unbroken: 7 L-Crunches + 7 Leg Lifts + 7 V-Ups-rest 1:00 between sets-Score = Total Time, including rest
FLOW15 Wide Push Ups, 15 Crush Grip Dumbbell Bicep Curls, 15 Chair/Box Dips, 15 Dumbbell Pullovers-rest 2:00-12 Wide Push Ups, 12 Crush Grip Dumbbell Bicep Curls, 12 Chair/Box Dips, 12 Dumbbell Pullovers-rest 2:00-10 Wide Push Ups, 10 Crush Grip Dumbbell Bicep Curls, 10 Chair/Box Dips, 10 Dumbbell Pullovers-rest 2:00-8 Wide Push Ups, 8 Crush Grip Dumbbell Bicep Curls, 8 Chair/Box Dips, 8 Dumbbell Pullovers-rest 2:00-
15-12-10-8Incline Push Ups or Knee Push UpsCrush Grip Dumbbell Bicep CurlBox Dip or Wall Tricep DipsDumbbell Pullover-rest 2:00 after each set-