Total Gym’s 3-Week Pike-Up Challenge: Week 2

Pike Up Challenge Week 2

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 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


Week 2 – Intermediate Level

  • Place the incline height on your Total Gym according to your fitness level.
  • Typically for incline work, higher is easier. For decline work, higher is harder.
  • Perform each exercise for 10 reps, 2-3 sets. Increase to 20 reps for more intensity.

Low – Medium Incline (depends on your fitness level)

  1. Rolling Pike-Ups
  2. Single Leg Forearm Pike-Ups
  3. Decline Pike-Up / Knee Tucks
  4. Decline Oblique Pike Ups (+ Pulses)
  5. Ab Crunch Single Knee Tucks
  6. 6.   Core Finisher: Single Leg Plank holds 

(Advance to 60 seconds and increase to more time)

Tip: Incorporating forearm & hand planks will help develop core strength, stability, & balance.  

*Please view the accompanying video for instruction.

Committing to a fitness challenge is beneficial to your body and rewarding to your soul! Give it a go and see what your mind and body can accomplish during the second week of the challenge. Stayed tuned in for week 3 for the ultimate challenge!

Best Always,


Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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