1. By the end of Thursday, September 15, you are challenged to do 2 HOURS OF STRENGTH TRAINING OVER 4 DAYS. This can be broken down to two sets of 15 minutes per day, which ANYONE can make time for if they want to. Between Friday and Sunday night, clock AN ADDITIONAL HOUR. That's 20 minutes on Friday, 20 on Saturday and 20 on Sunday. THis is the minimum I expect you to spend on strength training if you are serious about changing your body and health.
2 hours was too much for my body to handle, but here's what I did:
Wednesday 9/14/11 : Arms:
25 Wall pushups (triangle)
35 Wall pushups (regular)
2 sets (10 reps each) dumbell Overhead Tricep Extensions
20 ballet overhead arm extensions
20 ballet butterflies
I'm a lot slower than the SP fitness minutes counter, so that took an hour, broken up into three sessions.
Friday 9/16/11: Legs:
40 ballet plies (proper form)
I forgot to look at the clock, but I was really slow and if I do a plie in bad form I don't count it and make myself do another one, so maybe...12-14 minutes?
Also: Not strength training, but I also did my 4 minutes of walking on Fri. 9/16.
3. MUSCLE FAILURE CHALLENGE. Before Sunday, September 19th, pick !!ONE!! of the exercises from your starting line (pushups, situps, planks, squats, etc) and, instead of seeing how many reps you can do in one minute, I want you to (going SLOW and keeping proper form) see how many reps (or in the case of a plank, how many minutes:seconds) you can do before you reach muscle failure and have to stop. I am giving you until Sunday to do this so that it will not interfere with any of your ST sessions unless you want to count it as part of your 2 hour challenge.
Edit Tuesday 9/20/11: Did 45 crunches.
5. BONUS! Take pictures of your sweaty workout afterglows, of your healthy beautiful food, or how you spend your rest day doing happy active things!
Edit Tuesday 9/20/11: Posted a pic of Saturday's lunch & the "recipe" on my Tumblr blog.