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30-day high knee challenge

In this months challenge there is no equipment necessary other than your body.

Find a comfortable and safe area to begin your activity, with a flat surface and free of any obstacles

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This stationary activity is a cardio challenge using the lower body in a marching or running movement pattern. First, lets understand the mechanics of the high knee. Balance on one leg and pull the opposite knee up toward your chest. Ideally the knee passes your hip or navel, keeping proper posture of a straight back and chin up. Alternate as if you were running in place. Set a timer and begin the High Knee movements. Doing 2 to 3 sets, Please practice this CHALLENGE carefully. IF you feel dizzy or light headed, stop the challenge and simply walk in place. [See below for how to monitor your heart rate]

*Always check with your Physician before beginning any exercise program.

Today I did a WALL SIT for:

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Today I PLANKED for:

Day 1 – 15 seconds (2 – 3 sets, 10 second rest in between)

Day 3 – 20 seconds (2 – 3 sets, 10 second rest in between)

Day 5 – REST

Day 7 – 25 seconds (2 – 3 sets, 10 second rest in between)

Day 9 – 30 seconds (2 – 3 sets, 10 second rest in between)

Day 11 – REST

Day 13 – 35 seconds (2 – 3 sets, 10 second rest in between)

Day 15 – 40 seconds (2 – 3 sets, 10 second rest in between)

Day 17 – 45 seconds (2 – 3 sets, 10 second rest in between)

Day 19 – 45 seconds (2 – 3 sets, 10 second rest in between)

Day 21 – 50 seconds (2 – 3 sets, 10 second rest in between)

Day 23 – 50 seconds (2 – 3 sets, 10 second rest in between)

Day 25 – 55 seconds (2 – 3 sets, 10 second rest in between)

Day 27 – 55 seconds (2 – 3 sets, 10 second rest in between)

Day 29 – 1 minute (2 – 3 sets, 10 second rest in between)

New Field:

Day 2 – 15 seconds (2 – 3 sets, 10 second rest in between)

Day 4 – 20 seconds (2 – 3 sets, 10 second rest in between)

Day 6 – 25 seconds (2 – 3 sets, 10 second rest in between)

Day 8 – 30 seconds (2 – 3 sets, 10 second rest in between)

Day 10 -30 seconds (2 – 3 sets, 10 second rest in between)

Day 12 – 35 seconds (2 – 3 sets, 10 second rest in between)

Day 14 – 40 seconds (2 – 3 sets, 10 second rest in between)

Day 16 – 40 seconds (2 – 3 sets, 10 second rest in between)

Day 18 – 45 seconds (2 – 3 sets, 10 second rest in between)

Day 20 – REST

Day 22 – 50 seconds (2 – 3 sets, 10 second rest in between)

Day 24 – 50 seconds (2 – 3 sets, 10 second rest in between)

Day 26 – 55 seconds (2 – 3 sets, 10 second rest in between)

Day 28 – 55 seconds (2 – 3 sets, 10 second rest in between)

Day 30 – 1 minute (2 – 3 sets, 10 second rest in between)

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Join F.I.T. today to achieve optimal functional human performance!

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bob@fithumanperformance.com

27240 Glen Loch Drive , The Woodlands, Texas 77381-2952, United States of America

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Mon - Thu: 6:00 am - 7:00 pm
Friday: 6:00 am - 5:00 pm
Saturday: 7:00 am - 12:00 pm
Sunday: Closed

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