what to do after challenges?

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    what to do after challenges?

    i'm coming up to completing a few challenges. namely, the minute a day plank and the wall sit challenge. i can continue doing the daily plank no problem...but with the wall sit, do i just...stop? it seems weird to work up to a 4 min wall sit and then just stop when i get there! won't i lose the endurance/strength i built up?

    can anyone recommend good challenges to step up from these?

    #2
    Congrats on the 4 min wall sit. They should have a badge for that. It's a great isometric excercise, but you want to keep your muscles 'on their toes'. So what about some squats for example, to add some dynamic. Same for the plank, go for crunches instead. And most important: you trained a couple of muscle groups (including quads and abs) to a great level, but what about their antagonists in the posterior chain?
    So you see, there is always a lot to do.

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      #3
      I have the same problem with the challenges, too. Maybe you can work up to 5 minutes? Or you can keep doing it twice a week to maintain the strength.

      And yeah I agree with Andi64 that squat is a good idea. You can do the combo where you squat then hold it for 5 secs before coming up. You can also do the wall sit with a soccer ball between your knees and squeeze it for the whole time. Or you can combine all these.

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        #4
        thanks to you both! i'm going to do 50 squats a day challenge & wall sit for 5 minutes twice a week (i love this suggestion @kandy). never thought about doing it with something between my knees either, will have to give it a go!

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