Week 1: Goal setting, Nutrition, Baseline measures | 8.19 – 8.25
Via Christoper X. | @crisstopher.x
In order to succeed at any challenge you need to not only go at it with a game plan, but commit to it by setting a goal.
1.SET A GOAL AND COMMIT
90 days is a good amount of time to reach for a goal. Writing down your goal now, committing to it and having others hold you accountable by using the challenge hashtag #COSIGNFitnessChallenge or mentioning us (@cosignmag) in your story updates will keep you motivated to finish.
You want to be sure your goal is measurable but don’t fret about a scale, this challenge is made to get you active during the let active seasons with summer ending, you still want to look good in your dress or suits. So lets aim to knock off a couple inches or fill out a new suit for the COSIGN Awards on November 16th.
Baseline Measures
You should aim to track your progress however you see fit on one set day of the week . Keep your tracking day the same. Pictures and/or a tape measure work great for this. You should also keep a mental note of your performance progress. Are your able to run, jog or walk longer distances as the challenge continues? Are you able to preform advanced levels or more push ups, crunches, squats than when you began? The answer should always be yes.
Nutrition
Fuel is important, and what we put into our bodies help determine how it looks externally. Look into a nutrition plan that is right for you and your goal via Google Myplate.gov is a great resource for nutrition for general health and tracking calories. Be sure to get an experts opinion or physician clearance before making drastic changes. We are here to simply encourage you to STAY HYDRATED, eat PROTEIN (30-50g) follow workouts, and make note of the times you are eating for health or eating just because.
Week 1 Challenge.
Day 1 Fit Test/Baseline | Monday 8/19/2019
Performing your best is very important in your challenge.
1.1 PUSH UP TEST
After performing a light warm up or 3 mins cardio you should perform the push up test.
Perform as many push ups (1 rep) or modified push ups (.5 rep) as you can simultaneously without a break in form.
Write down your score or share it with #COSIGNFitnessChallenge, challenge your friends to beat your score.
Performance score based on American College of Sports Medicine recommendations.
Men | Age: 20-29 | Age: 30-39 | Age: 40-49 | Age: 50-59 | Age: 60+ |
Excellent | 54 or more | 44 or more | 39 or more | 34 or more | 29 or more |
Good | 45-54 | 35-44 | 30-39 | 25-34 | 20-29 |
Average | 35-44 | 24-34 | 20-29 | 15-24 | 10-19 |
Poor | 20-34 | 15-24 | 12-19 | 8-14 | 5-9 |
Very Poor | 20 or fewer | 15 or fewer | 12 or fewer | 8 or fewer | 5 or fewer |
Women | Age: 20-29 | Age: 30-39 | Age: 40-49 | Age: 50-59 | Age: 60+ |
Excellent | 48 or more | 39 or more | 34 or more | 29 or more | 19 or more |
Good | 34-48 | 25-39 | 20-34 | 15-29 | 5-19 |
Average | 17-33 | 12-24 | 8-19 | 6-14 | 3-4 |
Poor | 6-16 | 4-11 | 3-7 | 2-5 | 1-2 |
Very Poor | 6 or fewer | 4 or fewer | 3 or fewer | 2 or fewer | 1 or fewer |
1.2 Cardio Challenge
12 MIN RUN TEST
How much distance can you cover in 12 mins? If you don’t have a gps tracker or treadmill available use landmarks on your run, jog or walk to see and compare how far you can make it for the next test day.
Men who cant complete a mile in 10min and women who cant complete a mile in 12min are considered low fitness. Let that be your motivation.
1.3 Core Challenge
Perform a plank series on the floor in this order non-stop or until you drop:
Start timer:
1- 60 secs on toes and elbows.
2- 15 secs right arm outstretched
3- 15 sec left arm outstretched
4- 15 sec right leg up
5-15 sec left leg up
6- 15 sec right arm and left leg up
7- 15 sec left arm and right leg up
8- 30 sec plank toes and elbows
Still up? Repeat at step 1 keep going until unable.
How long did you last? Share and challenge your squad using #COSIGNFitnessChallenge
(This core stability test was designed by Brian McKenzie of UKAthletics)
1.4 Squat test
Find a surface you can sit down on that is about knee height .
Bend you knees and sit back, barely tapping the surface.
Track how many squats you can perform at a consistent rate, pausing at the top or bottom for no longer than 3 secs. If you touch your legs you’re done.
How many squats were you able to complete?
Challenge your friends using #COSIGNFitnessChallenge track your score to beat and compare.
Day 2-7 | Monday 8/20 – 8/25
Tuesday
100 PUSHUPS AND/OR SQUATS
100 CRUNCHES
100 JUMP ROPES
RUN (1) MILE
Wednesday – REST DAY
Thursday
110 PUSHUPS AND/OR SQUATS
110 CRUNCHES
110 JUMP ROPES
RUN (1) MILE
Friday
120 PUSHUPS AND/OR SQUATS
120 CRUNCHES
130 JUMP ROPES
RUN (1) MILE
Saturday
130 PUSHUPS AND/OR SQUATS
130 CRUNCHES
130 JUMP ROPES
RUN (1) MILE
Sunday – REST DAY
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Week 1 of the #COSIGNFitnessChallenge is curated by Christoper X.
Christopher “X” Woolen is a lifelong learner of health and fitness, who holds a Bachelor of Science in Exercise Science from the University of Texas at Arlington and certifications from the American College of Sports Medicine and Athletics Fitness Association of America.
Through progressive and constantly varied workouts, Chris combines multiple training modalities to achieve long-term results for his diverse client base of professional athletes, students and people of all ages. Chris integrates strength training principles in his approach to equip clients with transferable improvements in function from the gym to daily life.
A “Train by Example” and “Try it First” mindset leads Chris down many directions with his own training, nutrition and experiences, he shares them through his @trainwithchrisx social media accounts which include a constant mix of humor, education and motivation. When Chris is not training, or working with clients he writes on various fitness related topics for @crissxfitness.