Viewing entries tagged
workout challenge

Mighty March: A 31-Day Burpee Challenge

Mighty March: A 31-Day Burpee Challenge

"Fun" might not be the first word you'd attribute to burpees. Love 'em or hate 'em, just do them. You'll work your legs, arms, and core in the process. For the month of March, we challenge you to try our 31-Day Burpee challenge. You'll improve your stamina and get a full-body workout in the process.

25 Days of Workout Dares: Your Fitness Advent Calendar

25 Days of Workout Dares: Your Fitness Advent Calendar

As delicious as chocolate may be, the days leading up to December 25th don't need to involve copious amounts of sugar. Dare to be active this holiday season. We put together a fitness advent calendar with 25 workout 'dares'. See if you can commit to our daily challenges - each day of the month will correspond to the number of reps you need to perform, or the duration of a particular exercise. While you're following our fitness advent calendar, be sure to use the #DaringDecember tag in all of your posts. This will help you to connect with other people around the world who are just as awesome as we think you are.

The 5 best Blogilates videos for abs (20 mins or less) - #ChallengeMe Day 3

The 5 best Blogilates videos for abs (20 mins or less) - #ChallengeMe Day 3

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Yes, it's entirely possible to lie down on the floor and strengthen your core muscles while you're at it. Sadly, this isn't an excuse to marathon five episodes of Orange is the New Black while clenching your abs. That won't work. There's a simple solution: pilates videos. You can do these within the comfort of your home, even if you only have 20 minutes to spare. All you need is a speedy and hearty WiFi connection. Thanks to Cassey Ho (Blogilates), a popular pilates instructor of YouTube fame, you can gradually build your core strength with a few of her Blogilates videos for abs. The thing is, Cassey has been making pilates videos on YouTube for quite awhile: almost eight years. There are a lot of her videos to choose from. We made it easy for you. If you follow Blogilates, or even if you're just becoming acquainted with the world of pilates, we put together a list of the best Blogilates videos for abs, and which moves you should look out for. These videos are perfect if you're starting Day 3 of PumpUp's #ChallengeMe series.

Abs on Fire (13 mins) | Difficulty Level : HARD

This video is no joke. You'll be shaking involuntarily throughout most of the static postures that you'll be asked to hold. Don't worry if you need to take small breaks if it's your first time doing this video, because you'll probably need them. Just hit pause and never doubt the power of Blogilates videos for abs. Your lower abs will be working overtime for most of the thirteen minutes.

 

Move to watch out forRunaway Abs
Lie down on the floor with your back pressed to the mat. Your hands will rest on the nape of your neck to support your head. Your elbows will be set wide and your feet should extend straight out in front of you and off the ground, your head raised slightly. You'll make small flutter kick movements while keeping your legs straight the entire time. This move isn't too challenging, but it's laughably difficult to perform immediately following a full body crunch called Eagle Pose Abs. Beware.

 

Playa del Plank (7 mins) | Difficulty Level : Beginner/Moderate

 This is a perfect way to start your morning without waking your downstairs neighbours up with stampede-like HIIT moves. You'll be maintaining some variation on the classic plank position throughout the entire video. It isn't too long, and you'll feel like you won your country an Olympic Gold Medal for planking once you finally rest your knees on the floor. There aren't any 'breaks' during the workout (but hey, it's only seven minutes). Instead, expect to 'rest in plank' as you switch between more dynamic postures.

 

Move to watch out forBeach Reach
You'll be in a raised plank position. Make sure your shoulders are in line with your wrists and that your hips aren't too high or too close to the ground (find a happy medium). Lift an arm off the ground and extend it forwards. Plant it back on the ground and reach your other arm straight out in front of you. As you perform more repetitions, this move really challenges your body to stabilize itself in a steady position. This means that your core muscles will be working overtime to maintain proper form.

 

Intense Ab Workout (10 mins) | Difficulty level : Moderate/Advanced

Some of Cassey's oldest Blogilates videos for abs are the most effective. Put succinctly by one YouTube commenter, "It's the equivalent [of] getting punched in the gut repeatedly by an angry Mayweather...and I'm not even mad." It targets all sections of your core: your upper abs, lower abs, transverse abdominals, obliques, and your lower back. The best thing about this video is that Cassey goes slowly, emphasizing correct form with (relatively) fewer reps per move in comparison to her more recent videos.

 

Move to watch out for: Cheerleader "L" Pulses
You'll be lying down on the mat with your hands resting on the temples of your head. One leg is extended out straight and forward, the other leg will be straight and raised towards the ceiling, making an "L" shape. You'll hold this movement for a bit, then switch sides. Next, you'll be raising your neck and shoulders off the ground to pulse up into the movement. These really kill your upper abs by isolating your core muscles and incorporating pulsing motions as you focus on each side of your body.

 

Extreme Abs Workout (14 minutes) | Difficulty level: Advanced

If you're still reading this sentence after finishing the workout, congrats. You're a survivor in every sense of the word. Cassey throws all of her most difficult moves from her arsenal of Blogilates videos for abs and ties it into one nasty routine. You'll be focusing on performing many repetitions right off the bat, then you'll move on to challenging static postures that will have all of your muscle groups working to maintain proper form.

 

Move to watch out for: All of them, but especially the Triple Crunch
Almost nearly one third of the workout will have you perform a variation of the same movement. You'll start with your back on the ground, legs raised and knees bent into a ninety degree angle. Pulse your neck, head and shoulders up three times with your hands behind your head and elbows out wide before you lower your upper body down. After doing this several times, you'll raise your legs straight into the air to do the same pulsing motion, then you'll extend the legs straight in front of you and crunch either leg towards your body so that you'll target your obliques. This move is pure torture, but the repetitions are worth it. You'll sincerely feel it so much the next day, that it'll hurt to laugh.

 

5 Minute Flat Abs (5 minutes) | Difficulty level: Beginner

Never say that you don't have time to exercise. You definitely have five minutes in your day to fit a quick pilates video into your schedule. The wonderful thing about this workout is that it's much easier to complete the entire video without pausing between moves. She previews all the moves at the beginning of the video so that you can see if it's a good fit for you. Feel free to repeat the entire video if you have time later on in the day. It's a great sequence to perform if you're tired from cardio, but still want a quick fix for your abs.

Move to watch out for: Single leg jackknives Begin by lying on the floor with both legs on the ground and your arms raised straight overhead. Lift one leg and your upper body at the same time, keeping the other leg flat on the ground. Crunch the leg in between your arms, then lower down to the floor with control before you raise the other leg up for the 'jackknife'. This move is difficult, but very effective at isolating the muscles on each side of your core.

The best Blogilates videos for abs // The PumpUp Blog

Loved these Blogilates videos for abs? We want to know what your favourite pilates moves or videos are in the comments below! If you're doing Day 3 of PumpUp's #ChallengeMe fitness series, you'll score points for every 15 minutes of pilates that you do.

All images courtesy of Blogilates.com.

#ChallengeMe: PumpUp's June Fitness Challenges

#ChallengeMe: PumpUp's June Fitness Challenges

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This is your summer. Own it, don't settle for less, just start. PumpUp and Coach Melissa Lepage (@coachmelissa) put together a series of daily mini fitness challenges for the entire month of June to help you focus on your health goals with laser-like precision. These challenges focus on different aspects of your wellbeing: from nutrition, to exercise, to sleep, to hydration. Every time you complete a challenge, you'll earn points that might earn you some PumpUp swag. Take the June 1 challenge for example: every time you finish 50 squats that day, you'll earn 50 points. Tally up your points each Saturday in June and share about them on PumpUp to be considered for some swag!

You in? Sign up for the #ChallengeMe email newsletter for daily reminders and tips!

What's more: participating in the challenge will get you $10 off of all items over $20 at RoniTaylorFit. Use the code: Pumpup10

#ChallengeMe Calendar PumpUp Blog

*Revised version of the original #ChallengeMe calendar

#ChallengeMe Week 1

Monday June 1 - 50 squats

Let's get down to business to defeat the buns...with squats. For every set of 50 bodyweight squats on June 1st, earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Here are some awesome bodyweight squats that you can try for the challenge.

Tuesday June 2Healthy snack

Never let the munchies get the best of you. Snack smart by planning ahead! Do away with packaged snacks and instead opt for fruits, veggies, and nuts as your go-to ingredients to tide you over before the next meal. For every healthy snack idea that you share on June 2, earn 20 points. Here are some great ideas for healthy snacks.

Wednesday June 3 - Try your hand at pilates

If your workout was easy, it probably wasn't pilates. It's a system of strengthening and stretching exercises that engages your core, mobilizes your spine, and builds strength and flexibility. If you're already following a Blogilates challenge this June, you're off to a good start. You'll earn 25 points for every 15 minutes of pilates that you do on June 3. Here's a great resource that lists the best Blogilates videos for abs (20 minutes or less).

Thursday June 4Share your water intake of the day

It should be a natural instinct to drink enough water on a daily basis, but that isn't necessarily the case. Whether you guzzle water by the gallon or sip it slowly and surely, be aware of your water intake on June 4 and post about it on PumpUp to earn a total of 25 points for the day. Here are 5 great reasons to drink water.

Friday June 5 - Lunges

Lunge now, lunch later. Start off your day with a set (or two, or three) of lunges! Perform them with weights for an extra challenge. Bring the weights overhead to give a bonus burn to your core, shoulders, and traps. For every set of 12 lunges per leg, you'll earn 30 pts. Bored of basic lunges? Here are some creative lunge variations that you can try!

Saturday June 6 - Sweaty Selfie

Work hard and share a Sweaty Selfie on PumpUp after you finish doing an activity that you love. It should also be something that gets you real sweaty, real quick. You'll get 40 points for each sweaty selfie that you post on June 6 (from separate workouts), plus 20 points if you tally up the total number of points that you accumulated over the course of the first week.

#ChallengeMe Week 2

Sunday June 7 Plank Challenge

This time, you won't be walking the plank. Your body will serve as a plank to earn you points. For every 1 min of plank that you perform on June 7, you'll earn 45 pts towards #ChallengeMe. Be sure to post your plank time on PumpUp to be considered. Creative plank variations are all welcome!

Monday June 8- Abs

Get abs-olutely incredible abs today! It'll be the main focus of today's #ChallengeMe workout. For every 15 minutes of abs that you do today, you'll earn 50 points towards #ChallengeMe. Here are some Blogilates videos for abs to get you started, as well as an intense standing ab workout to help you take it to the next level.

Tuesday June 9Healthy Breakfast

Start your day the right way. Breakfast is a pretty egg-cellent idea. Share the recipe and photo of a healthy, non-packaged breakfast on June 9 to earn 20 points. Short on ideas? Try this Apple Chai Quinoa Porridge. Short on time? Try this 10 minute Tofu Scramble! If you feel like slurping a portion of your healthy breakfast instead, check out our smoothie library (you might be surprised with what you find!).

Wednesday June 10HIIT

HIIT us with your best shot and give your workout your all. For every 15 minutes of HIIT that you do on June 10, you'll earn 25 #ChallengeMe points. Get started with this 20 minute full-body HIIT workout or try your hand at these 7 fat-burning HIIT moves.

Thursday June 11 - Green Tea - Spend some quali-tea time with yourself and sip on a cup of green tea today to earn 25 #ChallengeMe points, because you're tea-riffic. Green tea may selectively increase fat burning and apparently helps regulate glucose levels, slowing the rise of blood sugar after eating. Here's a #tbt to some migh-tea matcha green tea recipes.

Friday June 12Crunches and V-Sits. You only need a few body weight moves to strengthen your core. Earn 30 #ChallengeMe points for every set of 25 crunches and 1 minute of V-sits.

Saturday June 13 - Best Advice. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

Sunday June 14 - Weights. What's your best advice for living a healthy lifestyle? You are only confined by the walls you make for yourself. Challenge yourself daily and find joy in being healthy. Here are some of the best pieces of advice from other PumpUp members. You'll earn 45 points for sharing a PumpUp post with words of encouragement, and you'll earn 20 points after you share your total #ChallengeMe score for the week!

#ChallengeMe Week 3

Monday, June 15 - Upper body. Remove "can't" from your vocabulary. Improve your posture and grow stronger every day. For every 15 mins of upper body exercises that you do today, you'll earn 50 #ChallengeMe points. Here's a great upper body workout that you can do with a partner!

Tuesday, June 16Healthy Lunch- You're probably eating your lunch on the go. Plan ahead and you'll make a plan to succeed. Pack a healthy lunch today to earn 20 #ChallengeMe points. What are your best tips for packing and planning out healthy meals? If you need some ideas, here are some light and lovely lunch ideas to help you through the week. Make this un-'beat'able beet salad if you're in a rush, or try these edamame recipes if you're looking to try something new!

Wednesday, June 17Cardio - Yes, we're putting you down for cardio. Do just 15 minutes to get your heart pumping! Simple body weight exercises can do the trick if you don't have a gym or if running and swimming isn't your thing.

Thursday, June 18Lemon Water- When life gives you lemons, drink lemon water. It can improve your digestive health and jump start your metabolism! Each glass can earn you 25 #ChallengeMe points today. Learn how lemon water can benefit you, and find our best lemon water recipe here.

Friday, June 19Jumping rope- We're jumpin' jumpin'. Grab a jumping rope and skip intensely for at least 5 minutes to earn 30 #ChallengeMe points. Whether you treat it as a mild warmup or a workout in itself, jump rope will help you burn tons of calories, fast. If you don't have a jumping rope, just mimic the same skipping motion with your arms and legs.

Saturday, June 20-Show lots of love to your #PumpUpFam. After you're done tallying the points you earned this week, share who your @PumpUp inspiration is in your caption. Each post that you dedicate to another PumpUp member will earn you 40 #ChallengeMe points

Sunday, June 21Biceps and triceps: Wanna show off on #FlexFriday in a major way? Do so by working on your biceps and triceps today. Every 15 minutes of bicep/tricep exercises will earn you 45 #ChallengeMe points!

#ChallengeMe Week 4

Monday, June 22Lower bodyThere's a reason why so many songs are being sung about our lower bodies. It's where most of our strength comes from.  Lower body exercises will enhance your performance in sports and various other compound movements. What's more, you'll improve your balance, stamina, and risk of injury. Squats are just the starting point. Here's a simple lower body workout that you need to do today.  Every 15 minutes of lower body exercise will earn you 50 points towards #ChallengeMe.

Tuesday, June 23Healthy Dinner: End your day the right way and make smart choices for dinner (after all, you won't be eating for another 8 hours...or more). An important part of having a healthy dinner comes with balancing out your day with a healthy breakfast and lunch.  Timing is key: don't eat too late, or you might overeat at night. Chew slowly and avoid fatty foods, as they're harder to digest and might disrupt your sleeping patterns. You'll earn 20 #ChallengeMe points for sharing a photo about your healthy dinner!  These almond recipes might spark some inspiration.

Wednesday, June 24Outdoor Workout: The sun is shining, the birds are chirping, and the great outdoors are calling your name. Start walking (or running) on sunshine: you might have a more effective workout when you're outside. Your body will work harder to adapt to changes in terrain, and you'll enhance your mood and self esteem. For every 15 minutes that you spend exercising outdoors, you'll earn 25 #ChallengeMe points.

Thursday, June 25Smoothies- If you've been on PumpUp for awhile, you'll probably notice one thing. Above all else, smoothies are our favorite things ever. There is an untapped of wealth of smoothie recipes waiting to be discovered on PumpUp. Share a great and creative smoothie recipes to earn 25 #ChallengeMe points. Here are just a few ideas.

Friday, June 26- Push-ups: Drop down and give us 20 (no, really). Try to do 20 push-ups today to earn 20 #ChallengeMe points. Don't worry if you can't do 20 all in one go: spread it out throughout the day, and get better. Get stronger. The push-up is a classic no-equipment exercise that works most major muscle groups. Here are a few push-up variations that you can definitely look forward to trying.

Saturday, June 27Workout Outfit: Funnily enough, we attach symbolic meaning to our athletic clothing. When we feel confident in our workout clothes, we may become more motivated (and even excited) to exercise. You're allowed to feel good in your workout gear at any shape or size. Flaunt it today: share a picture of your favorite workout clothes to earn 45 #ChallengeMe points. Remember to share how many points you accumulated this week in order to be considered for some PumpUp Swag!

#ChallengeMe Week 5

Sunday, June 28- Try a new yoga pose: Often, the most difficult thing about  yoga is beginning it. It's a practice. Begin and get stronger. Try a new yoga pose today, share a photo about it on PumpUp, and earn 45 #ChallengeMe points for every yoga post that you make!

Monday, June 29- 50 jumping sumo squats: Work your legs with some wide legged squats! Do a small jump as you ascend from each squat. For every set of 50 jumping sumo squats that you do, you'll earn 50 points towards #ChallengeMe. Experiment with different types of squats if you can. Find some other awesome bodyweight squats that you can try for the challenge.

Tuesday, June 30Cheat Smart. It's the last day of our June Challenge! You deserve a treat for all of your hard work. Share your favorite healthy treat on PumpUp! You might be able to find some inspiration from our ultimate BBQ recipe guide and from these other posts. Why should you treat yo' self? It might lead to better results.

Have any questions or feedback? Let us know in the comments below! 

Cover photo courtesy of PumpUp member @randy_dizon

March to your dream

March to your dream

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Throughout the entire month of March, we challenge you to exercise at least once a day. Share about it on the pumpupapp using the #MarchToYourDream hashtag. Be conscious of how you're increasing your daily movement and use these guidelines to help you track your activity on the app this month: How many hours you exercise each day, how many miles/kilometres you ran, how many times you exercised, etc so you can look back and see how much you accomplished this month.

We’ll be providing tips, small challenges, and recipes along the way! What’s your dream? We celebrate all kinds of goals. Join the PumpUp community so we can cheer you on!

Plank (26)

 

 

 

You up for a squat challenge?

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This is a post by PumpUp member @cicilovinthis

Social media is an incredibly powerful medium for motivation. I sat down one day and thought to myself, “How can I help motivate people like me? People who want to become healthier versions of themselves?”

This is how I came up with my social media challenge: one where everyone can help you reach your goal. It all starts with this picture. You post it to any social media site. Wait a couple days to ensure you get as much likes as possible.

Then you post a video to YouTube doing the amount of squats challenged. Also tag others in the video to do this challenge. This is a great way to test yourself and others. Make a community of support and motivation just like the pumpupapp community! 

I hope that this challenge is fulfilling for you, both physically and mentally.

Get a core to die for: Days 1-7

Want to focus on your core this December? PumpUp member @sandrafitness has put together daily routines that you can do to strengthen your abs right before you go to sleep. We’ve created a summary of Days 1-7 below. Check out the full challenge on her blog

I’ve prepared a simple challenge that will strengthen your core for the rest of December until the 6th of January, the time when Christmas festivities finish here in Spain. You can perform these exercises right before bedtime or a couple of hours before going to bed. The challenge is meant to supplement your workouts, rather than substitute for your workouts.

Remember that none of this will work if you do not pair this challenge with healthy eating habits. To get better results, add cardio! It will help your abs to look more visible and defined by burning fat around your core.I’m sure this isn’t news to you, so let’s get to what is really interesting:

DAY 1

  • 20×3 reverse crunches.
  • 20×3 leg raises.
  • 20×3 russian twists.
  • 20×3 heel touches.

You should feel like your core is on fire. Otherwise, you probably already have abs of steel.  See? It took so little time and results will be visible after the challenge!! 

DAY 2

  • 40 bicycle crunches (one on each side)
  • 25 russian twists
  • 25 leg raises 

Repeat 2-3 more times.

DAY 3

  • 30 russian twists
  • 25 heel touches
  • 30 leg raises
  • 20 legs in, and out. Try to keep them as low as you can.

Repeat 2 more times.  

We’ll be increasing the number of repetitions daily, but please listen to your body and do what’s right for you. If you are in pain, the kind of pain that isn’t normal, stop doing the exercise and consult your physician. I don’t want you to get injured. Maintaining proper form is crucial. Believe me, I learnt this the hard way, when crunches gave me a really bad neck pain for a whole week.

DAY 4

  • 45 bicycle crunches
  • 35 russian twists
  • 35 reverse crunches
  • 35 leg raises

Repeat x2/3 depending on how you feel. 

DAY 5

Repeat day 4’s exercises, because we’ll be doing more variations next week and I love performing these exercises rather than sit ups or crunches. We will be increasing the intensity over the next couple of days and that will be a real challenge for you.  Consider these exercises as a warm up for the whole month.

DAY 6

  • 35 heel touches
  • 30 ‘in and outs’: Sitting on a chair or on the floor, keep your stomach tight and push your legs out and then back in. Focus on proper form rather than speed.
  • 1 minute plank
  • 35 russian twists

Repeat x2/3

DAY 7

  • 25 russian twists
  • 25 heel touches
  • 25 in and outs
  • 25 toe touches
  • 1 minute plank
  • 25 bicycle crunches

Repeat 2-3 times.

Check out the full challenge on Sandra’s blog and find her on the app using the hashtag #ACoreToDieFor and tag her username, @sandrafitness

21-Day Yoga Challenge - Week 2

Follow Marinka’s 21-day yoga challenge on PumpUp @rinkae using the hashtag #21DayYogaChallenge. Find the full calendar here.

On day 7 we are learning Sun Salutation B! Let’s begin with two rounds of Sun Salutation A and then move on to B and that’s already a great enough yoga flow to do when ever basically.

Core workout that also targets your butt and get’s you closer to looking better in those yoga pants! Might even help you eliminate that cellulite if you stick to this routine!
The best Crow Pose tutorial video online. We are going through a flow that prepares you to jump into the pose and also the key points of getting into the pose which are 
1. Core strength 
2. Strong wrists and the foundation you make with your hands 
3. Losing the fear of tilting forward.
Day 10: Backbends 
In this video we are opening our chests and doing some backbends to get the energy flowing! Remember to drink water after this one!
Day 11: Stronger Legs
Get stronger legs with this sequence that requires your mind to focus on holding the poses. Fast routine to do that also includes good stretches for your legs.

Day 12: Yin Yoga 2 
Another Yin Yoga set squeezed into 10minutes to help you focus on stillness and the moment.

12 Days of FITmas - Day 1

This is a challenge by PumpUp member Katie Evitts (@jatie). Follow her Instagram (@katefit_) and YouTube for the full videos. Keep up to date with the challenge on the PumpUp app

On the first day of FITmas my trainer made me do…

  • 12 sumo squat leg lifts
  • 12 lunge pulses (each leg)
  • 12 jump squats
  • 12 frog hops
  • 12 burpees

Repeat 2-3x

Your daily FITmas challengeDrink more water

  • 2L + for ladies
  • 3L + for guys

Follow PumpUp on Tumblr to keep up with the challenge

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12 days of FITmas Challenge: Get Fit for the Holidays

On the first day of FITmas, PumpUp gave to me…a challenge!
PumpUp member Katie Evitts (@jatie) is hosting the “12 days of FITmas Challenge” starting Friday, December 12. She’ll post the daily challenge on PumpUp and Instagram (@katefit_) + a daily 20-30 min workout. Get fit for the holidays!

To participate, there are only 3 simple rules! 
1. Complete the daily workout.
2. Complete the daily challenge.
3. Post a photo each day of anything related to each day’s challenge & tag @katefit_ and #katefitmas 

We’d also love if you used the tags #TeamPumpUp and #SpreadPositivity ;)
You in? Reblog the challenge! We’ll be posting videos on Tumblr!

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Here’s an interesting Workout Wednesday. For every like this post gets on PumpUp by tomorrow, see if you can complete at least this many squats for the rest of the month. How you choose to pace it is up to you, but do what you can with proper form and be sure to include rest days. Take us up on our Instagram likes for an extra challenge (Y). Photo cred to PumpUp’s amazing amazing @honeyinacidland