Week 3: The Advanced Pike-Up Edition

Any type of fitness challenge requires commitment, determination, consistency and a plan-of-action to accomplish a set goal. I have created a 3-Week Pike-Up Challenge that will benefit your body mentally as well as physically in minimal time!

New to a fitness challenge? Have no fear! It’s as simple as making a commitment, just like with anything else. With the determination to succeed you can take on the challenge! Keep in mind your current fitness level and start with the basic pike-up movements from week one to build your core strength base, and progress when your body is ready.

This is the final week of the challenge so if you’re just joining in now, please refer back to Week 1 for the basic pike-up exercises. The third week contains a new set of advanced exercises that challenge core balance and stability. These exercises utilize different ranges of motion and functional total body strength.

The Challenge

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Week 2: Take Your Pike-Ups to the Next Level

Looking for a fitness challenge that improves physical and mental strength, core stamina, and muscle definition on your Total Gym? Well, I have the challenge for you!

Whether you want to build muscle, lose weight, gain functional core strength, or just want to change up your current workout, this 3-Week Pike-Up Challenge may be just what you’re looking for.

This is the second week of the challenge; so if you’re just joining in now, please refer back to week one for the basic pike-up exercises. The second week contains a new set of intermediate exercises to be performed at moderate intensity.  These exercises will challenge your body by utilizing different ranges of motion and functional total body strength.

Before beginning this week’s new exercises, make sure your body is ready to progress with the new challenges. As with any fitness program, learning proper form is the key to success for your body to adapt. Once you feel confident and strong from within and the exercises become easy, then you know you’re ready to add more challenging exercises!

THE CHALLENGE

The Pike-Up Challenge is a 3-week commitment to yourself and your body.

Each week the exercises change by adding a variety of pike-up movements that progress in fitness levels.  Last week (week 1), we covered proper pike-up form and ways to progress the exercises at a beginner level. This week (week 2), we will progress to intermediate exercises. The final week, (week 3), will explore advanced pike-up movements and combinations.

This is a fun challenge that develops inner core strength within a set period of time. Always progress when you are ready. If what I provide isn’t enough and you need more of a challenge, you can alter the workload by changing the reps, sets, and number of exercises performed during your workout session!

The New Pike-Up Exercises For Week 2

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5 Fast, Fierce, and Fabulous Total Gym Moves

Every trainer has their own set of favorite exercises that they feel are the best to do with certain pieces of equipment. Having a variety of different exercises to experiment with and add to your fitness repertoire can always make any routine different as well as add a challenge.

When working out, I always try to have a plan of what I want to accomplish. Whether it’s a cardio day, a combination of core and strength intervals, or a Pilates workout, it’s always best to throw in some of your favorite exercises to accomplish significant results. I have compiled some of my favorite Total Gym exercises that work multiple muscle groups simultaneously. These functional movements combine strength, core, and cardio components that train the entire body in a short amount of time to produce maximum results!

Maria’s Favorite Exercises

Here is my set of go-to exercises that I do when I’m short on time and want an effective and efficient full-body workout. I suggest incorporating these exercises into your routine and performing them at least twice a week.

Remember:

• The reps and sets will vary depending on your fitness goals. For a reference, try to perform 10-15 reps and 2-3 sets.
• Perform the following 5 exercises in circuit format. Rest briefly, then repeat to complete your workout.
• If you’re interested in more Total Gym Circuit Workouts, check out this post!

1. Arm Circles

   Goal: To target the entire arm area (shoulders, triceps, biceps) & core
   Description: (cables / low-med level)Lie flat on the glide board with the cables in each hand. Exhale as your arms sweep in a continual motion to perform a complete circle. Perform an equal amount in each direction.

    * Keep the spine in a neutral or imprinted position throughout the motion. 

   • Beginner: Keep your knees bent while your feet rest on the glideboard (GB). Try to keep your head, neck, and shoulders resting on the GB while the arms circle, to avoid unnecessary strain.
   • Intermediate: Lift your legs and bend them at a 90′ angle. Lift your head, neck, and shoulders into a crunch position and hold to engage your abs.
   • Advanced: Extend your legs straight and lower them closer towards the GB while keeping the correct spinal alignment.

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