Today is DAY 1! Let’s take this challenge by storm.
For a PDF of the above chart, please click here.
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This is awesome. I missed it, though. So, I’m doing my own for December starting today (24 Nov)! Anyone else in?
After years of wanting to do a pull-up but not knowing how to do it, so just randomly trying and failing…I did it today with your help. I started late so today is my Day 14, and I’ve moved from Benchmark to the Goal of 1. I will move now to the Intermediate level and aim for 2-3! I didn’t know that simply holding myself up on the bar built strength. So simple! And having the structure of this chart was great!
Thank you for posting this! I need that extra push to do strength work, so this is perfect. And… I just may have to get my husband to finally install a pull-up bar in the garage!
Thank you for this! It is so achievable and it his exploded Into me running again and doing a little yoga. It was something I needed that wasn’t so pushy and overwhelming to help me pull out of the blues!!!! Gracias
I’m in for this. Started last week with Push-ups (regular, 3 to start), Get-ups (15lb kettlebell – 3 each side) and KB swings (10 @26lbs.) Have to get back in shape and this is a great start. Thanks you!
OK. This will be good for me. Plank. Haven’t done much with either strength or stretching lately.
My fiancé and I are doing this together. It is so simple and quick that he actually agreed to join me. We started yesterday, with planks, wall sits and push-ups, in that order. Although we are at the beginner level in terms of time and reps, we are doing our planks and push-ups from our toes, not our knees. Thanks for the Challenge!
Do you have any suggestions for exercises that would help with being able to do
pull ups? I don’t have access to a pull up bar on a regular basis.
Hi Angie,
You need a push motion and a pull motion to work the same muscles involved in a pull up. Push ups, with elbows in close to your body, paired with bent over rows with dumbbells (or other sort of substitute hand weights, if you do not have dumbbells,) can help develop the muscles needed for pull ups. When you do have time at a pull up bar, we recommend working the negatives, about 3-5 sets max, as negatives are very tiring. To do a negative, get a box or a chair to help you; jump up so that your chin is over the bar. Hold that position for a few seconds (or as long as you can.) Once you can no longer hold, lower yourself down to full extension very slow. Rest for about 5min in between sets. Hope that helps! –Christina@T9
Thanks, that helps a lot!
Starting today! This sounds like tons of fun to try~ I’m the kind of person who, aside from rollerblading, does nothing but play video games and dream of being healthier. This’ll help.
Change can start with just a plank or a few push-ups a day! We look forward to hearing about how your moves are mixing in with rollerblading. –Christina@T9
I started yesterday. Just coming back from having my 6th baby and I am working on pull ups (beginner) and wall sits (beginner). Thanks T9 for putting this together! Can’t wait to do my first pull up!!