For those who have been reading the fat loss series that started with Small Changes…, here is a challenge for you to start adding some  strength training to your week. It’s a simple way of adding push-ups, pull-ups, and core work to your day. Try to do this 4-6 days per week. You will progress to higher reps each week as I will describe later.

Here’s how it works:

Sometime during your day, using as many sets as you need, do 30 push-ups (at whatever progression you are able), 5 pull-ups (also at whatever progression you are able), and 2 minutes of core work (these are exercises that work your abdominal region and lower back).

Here’s an example: In the morning before your shower, do 15 wall push-ups, 2 neutral grip pull-ups, and a one minute plank. Later that evening, do your last 15 push-ups, this time with a narrow hand position on the floor. Do your final 3 pull-ups with your palms facing you, and your second minute of core is alternating leg raises touching your knee to your elbows. Total time required: approximately 3-4 minutes. You can find time for that, right? You could even do it during a commercial of your favorite show!

You will be amazed at how quickly this routine will become easy for you if you are consistent. That’s why every week we will add some difficulty. This is how it looks over the next 8 weeks:

  • Week 1 – 30 push-ups, 5 pull-ups, 2 min core
  • Week 2 – 40 push-ups, 7 pull-ups, 2 min core
  • Week 3 – 50 push-ups, 10 pull-ups, 3 min core
  • Week 4 – 60 push-ups, 12 pull-ups, 3 min core
  • Week 5 – 70 push-ups, 14 pull-ups, 4 min core
  • Week 6 – 80 push-ups, 16 pull-ups, 4 min core
  • Week 7 – 90 push-ups, 18 pull-ups, 5 min core
  • Week 8 – 100 push-ups, 20 pull-ups, 5 min core
  • And feel free to continue going up from here…

Optional step: Partner up with someone, and when you’ve completed your WoD (Workout of the Day), tell them. In other words, bragg! Tell someone you accomplished a goal you set for yourself. Use the code: 30/5/2 done! Post it on Facebook, Twitter, or just text them. This serves two purposes: it motivates you, AND it motivates them to join you. And it’s fun!

Any questions? If not, then drop and give me 30!! 🙂