Total Gym’s 3-Week Pike-Up Challenge: Week 1

Pike Up Challenge video

Week 1: Do a Perfect Pike-Up

The Challenge

I would like to invite you to a fitness challenge that can benefit you in many ways. This challenge will provide you with:

  • An action plan to gain physical and mental strength
  • Core stability and stamina
  • An overall toned body

It will also entertain your mind and body to try something new or improve upon a skill you may have already mastered.

Each week, I will provide you with a variety of pike up movements that progress in fitness level. The first week we will cover proper form and ways to advance at a beginner level. Week two will progress to intermediate exercises. Week three will explore advanced movements.

This challenge is a fun and new way to develop inner core strength within a set period of time. You can 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!

So Let’s Get To It!! 

This is the first week of the pike-up challenge. The exercises listed will prepare your body to gain functional core strength as well as learn proper form to advance to more challenging exercises in the weeks to come. Starting at this initial stage will help your body advance at a comfortable pace. Don’t be mislead though, pikes are a challenging exercise at any level!

Pike-Up Challenge Workout

Week 1-Beginner Level Challenge

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

Med- High Incline

  1. Incline Forearm Pike-Ups
  2. Incline Straight Arms Pike-Ups
  3. Incline Oblique Pike Ups
  4. Ab Crunch Knee Tucks (helps develop core strength from an incline prone position)

Low Incline

  1. Decline Pike-Ups
  2. Core Finisher: Floor Plank holds  (begin with 30 seconds & increase to more time)

 (Incorporating forearm & hand planks will help develop core strength, stability, & balance.)  

*Please view the accompanying video for instruction.

Having the willingness to try is the best thing you can do for you! So give it a go… and see what your mind and body can accomplish during the first week of the challenge. Stayed tuned in for Week 2’s challenges!

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)

This Post Has One Comment

  1. Great video and great exercises. I was actually looking for something to replace a similar exercise with the pilates chair. Hopefuuly one day I will be as strong as you Maria!

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