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!
Suggestion:
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:
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PIKE-UP CHALLENGE WORKOUT Week 3 – Advanced Level Challenge
Low – Medium Incline (depends on your fitness level)
(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:
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POST PIKE-UP CHALLENGE STRETCHCES
Perform these stretches following your workout. Hold each stretch for a few seconds then transition to the next stretch.
*Please view the accompanying video for instruction. |
KEEP IT GOING
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
