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

Pike Up Challenge week 3 video

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

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 level. The first week covered proper pike-up form and ways to progress the exercises at a beginner level. The second week progressed to intermediate exercises. This third and final week explores pike-up movements and combinations at an advanced level.

This fun fitness challenge develops inner core strength within a set period of time.  Always progress when your body is ready. If the exercises I provide are too easy and you need more of a challenge, try altering the workload by changing the reps, sets, and number of exercises performed during your workout session!


This program may be the challenge your body needs. I suggest recording how you do each week with the exercises and how many reps/sets you complete.  Take pictures or video yourself as you progress! Reassess your progress after the 3rd week and see how your body has improved. It’s inspiring and motivational to see how your body changes over a short period of time!

Here Are The Advanced Pike-Up Exercises For Week 3’s Challenge:


Week 3 – Advanced Level Challenge

  • Place the incline height 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. Incline Push-Up/ Pike Up (+Single Leg)
  2. Oblique Push-Up/ Pike Up (+Single Leg)
  3. Mountain Climber Pike Up (+Single Leg)
  4. Decline Push-Up/ Pike Up (+Single Leg)
  5. Medium – High Incline
  6. Ab Crunch Full Pike Up (+Single Leg)
  7. Ab Crunch Full Oblique Pike Up (+Single Leg)
  8. Core Finisher: Alt hand, forearm planks 10 sec each

(Perform for 60 seconds & increase to more time for more intensity.)

Alternative Pike-Ups: Use a stability ball

Most Pike-Up exercises can be performed on a stability ball. Mimic the same movement as you would as if you were performing the exercise on the Total Gym. It’s an excellent alternative and challenges core balance and stability!


*Please view the accompanying video for instruction.

Post Workout Stretches

Since this type of workout incorporates multiple muscle groups, I suggest incorporating an extensive post-workout stretch to recover your muscles and prevent injury from occurring.

Here are some specific yoga based stretches to include post-workout:



Perform these stretches following your workout. Hold each stretch for a few seconds then transition to the next stretch.


  • Triangle Pose on Floor: Assume a staggered stance with one foot/ knee turned out at 90’ and the back leg at 15’. Raise arms to shoulder level with palms facing downwards. Shift your weight through the back hip and hinge your torso forward with a straight spine. Reach down toward the front shin/ ankle as much as you can while keeping the torso rotated to the side. Should feel the entire side of your body stretch.
  • Up Dog/ Down Dog on Glideboard: Face the tower on a medium/ high incline.  Open the glideboard and stretch into a downward facing dog position with the hips pressing back, arms and legs extended long. Hold a few breathes/ seconds, then close the glideboard and press the hips forward towards the glideboard by keeping the arms and legs long and arching through the spine (reverse stretch of down dog).
  • Runners Lunge on Glideboard: Face the tower with a medium- high incline.  Place one leg, thigh/ knee, facing down onto the glideboard.  The supporting knee is slightly bent. Gently lift the torso and chest upright as you relax into the hip flexor stretch.  Perform on both sides.


*Please view the accompanying video for instruction.



Just because this is the last week of the challenge it doesn’t mean you have to stop working hard! Continue the program by incorporating all the exercises you have learned over these past 3 weeks. Mix the exercises up, increase your reps, sets and change the incline for a greater challenge. Pike-up exercises can be included in any workout to provide a total body challenge.

Committing to a fitness challenge can be fun as well as rewarding. It’s beneficial to your mind, body, and soul!  You will be surprised how quickly your body will gain core strength, functional ability, and stamina in just a few short weeks!

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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