Daily exercise idea - Standing Wrist Extensions
- Isolates wrists (duh)
- Also works forearms.
- Keeps arms locked.
- Light weight.
- 10-15 reps per set. Don't overwork.
- Dumbbells better than a bar for more stabilization demand on wrists.
- Always stretch well before exercising.
Example below (not me). Please do your own research to confirm the proper mechanics.
Daily Update:
- 12 Steemians contributed 4,062 daily reps for 3/25/18.
Overall Summary:
- 292,588 overall by 42 Steemians from 11 countries in 108 workout days.
- I can only upvote so much without exhausting my voting power daily, so please help me reward their effort.
The Challenge:
At least 100 honest reps of exercise every day. No excuses. No bullsh*t. Just actions, positivity, and results. Only post AFTER your reps are done. Always support each other.
- You choose what types of exercise reps to do.
- 30 minutes of fitness walking, running, spinning, biking, cross-country skiing, etc., can count as 100 reps if you need to rest or can't use weights.
- I'll award 1 SBD for every 10,000 rep milestone you hit. (15 SBD paid)
- I run the numbers daily which is sometimes harder than my reps.
Conditions:
- Weights not required.
- Do real reps with good form, aiming for 100+.
- Start your reply with "Challenge Completed".
- Reply with a list of the exercises and reps you did.
- Cumulative tallies are appreciated as a separate line.
- Only submit reps you've done, not ones you're planning to do.
- Use the tag "fitnesschallenge" on associated posts.
- Upvoting or resteeming is appreciated to reach more.
- Try to upvote as many contributors as possible to motive each other.
Advice:
- Stretch before and after exercise.
- Breathe properly on each rep.
- Quality over quantity.
- Eat a healthy snack after and stay hydrated.
- Start with exercises you enjoy to build up for harder ones.
- Take before pictures to appreciate results over time.
- Feel good about your accomplishments.
My Daily Challenge Completed - 250 reps:
-50 Russian Twists (holding 10 pounds)
-50 Calf Bar Raises (75 pounds)
-25 Push-ups
-25 Jump Squats Into Stabilization
-45 mins+ Walking (100 reps)
My Daily Assessment:
Feel free to start highlighting some interesting alternative exercises for me to look into or even be challenged to do, noting that I'm just working out at home now with few resources right now.
One thing I really need to work on is flexibility in my right shoulder. Ever since I hurt it many years ago with a partial tear of my labrum (best guess), I've lost a lot of range of motion when trying to stretch it behind my back. In hopes that it's not permanent, and especially that I've been exercising so often, I want to put a focus on daily mobility maneuvers and flexibility stretching there. My left shoulder is very flexible, so I'm pretty sure it's related to my prior injury.
See All Of My Progress Pics After 93 Straight Days & 11,212 Reps
Original Intro Post With My Motivation
@rmsbodybuilding and @steemmatt with attendance of 108/108 days.
Last Daily Rep Count:
1,302 - @faizan07 (reps+ tons of running for cricket)
600 - @bitfiend
305 - @mgood
300 - @ubair1
270 - @myleskshupe
270 - @kbarrett
210 - @mudasirfarooq
205 - @khufu
200 - @rmsbodybuilding
175 - @gruber.muc
125 - @steemmatt
100 - @thevillan
Shout out to @wa2qr for a 718 reps from a double workout that wasn't able to be posted in time for the previous post.
New feedback from @musclegirlfusion:
"Since I started posting in this challenge, you've given me a reason to blog on steemit. No matter how discouraged I get when it seems like no one is reading what I write, I know I can write it and post it here and it adds to the challenge. So thank you for giving me the motivation I need to stick with blogging!!"
New feedback from @bitfiend:
"After starting 6 days ago I already feel stronger. This is definitely the most consistent exercise I've done in an extremely long time but I am happy to be taking part! While I walk around mostly in pain, I know it's all for a good cause! My health! I am feeling better and I'd say my sickness is mostly gone now. I think that if I had not been exercising, I may have been sick for a bit longer. Persistence pays off!"
Feedback from @mightpossibly:
"I find it deeply satisfying to do these reps, which is a big deal. I've always hated the gym and prefer to exercise at home. But I've lacked the discipline to do it. It sort of feels like I have gym buddies now, without the hassle of going to the gym."
Feedback from @notorious562:
"I seriously cannot explain how much this group pushes and motivate me to keep working harder. I love this fitness community and the support and encouragement will help us achieve our goals."
Feedback from @khufu:
"Your challenge has helped immensely to keep me motivated lately. I've had a lot of... problems going on so your challenge has been a quantum of sanity in an insane world for me."
Please support our hard work and dedication and ask any questions in the comments below.
Please also resteem this new format/replace in your post links if you don't mind to try to get a fresh start on spreading the word on our challenge.
Challenge completed - 128 reps
OAC & HSPU practice
I'm out for a while guys. I dislocated & hyper extended my dodgy knee this morning & I cant walk. It was the worst one I've ever had, it twisted it at the same time & I landed with my hip on my ankle with my foot facing forward.
I don't know if I'll ever walk again, again.
Ah, that sucks. Hope you get better soon.
Challenge completed - 100 reps
Free weight standing calf raises.
I thought well even though my back was killing me I can muster up 100 reps before bed and standing calf is easy on back.
Woke up today and back is good again, nerve pain has died right down :)
Good job doing something to keep your body moving forward.
Yeah that's all u can do is keep moving :)
Daily Challenge completed - 197 reps
Details in my blog
1 Hour in my Gym:
Crawling - 20 reps
Turkish Getup - 8 reps
LegCurls - 18 reps
KB Bottom Up Press - 60 reps
Hang with KneeRising - 30 reps
Chinup - 9 reps
GobletSquat - 12 reps
Crawling with KB - 40 reps
HollowBody hold - no reps counted
Daily Challenge Completed 346 reps
Biceps Exercise. Total reps 364
15 mins cardio + 15 mins cycling
Bar Curls 4sets 48 reps
Dumbbell preacher curls 4 sets 40 reps
Ez bar preacher curls 4 sets 24 reps
Rope hammer curls/ Reverse grip curls
4 sets 56 reps
Incline curls/Incline hammer curls/Across body hammer curls 4 sets 96 reps
About that wrist exercise . Does it help in building muscles in your wrist. My wrists are too thin
Yep, you're using your wrist and forearm muscles in an isolated fashion to lift the weight, so they'll be developed. Just be careful and don't go too hard because you can get tendonitis or strain something if you're not used to the range of motion/demand.
Thank you...
I'm gonna give it a try tomorrow
Daily Challenge Completed - 250 reps:
-50 Russian Twists (holding 10 pounds)
-50 Calf Bar Raises (75 pounds)
-25 Push-ups
-25 Jump Squats Into Stabilization
-45 mins+ Walking (100 reps)
Daily challenge completed - 100 reps
Went in and tried to improve my score in the crossfit open from my run on friday. I had 102 then, but only got to 100 today, which is a bit disappointing.
Kind of glad the open is over for now. It’s been some tough weeks and I really look forward to regular training at a slightly lower intensity. Probably going to take a few days off later this week and recover some.
Daily Challenge Completed - 250 reps
25 pull ups
50 chin ups
50 one arm push ups
50 incline push ups
25 dips
50 squats
My workout is getting too easy so I'm going to use an old weighted vest to increase the intensity.
Aren't you supposed to take up a bench in front of the mirror to do wrist curls 😂🤣😊🤣 lol that's my husband's biggest pet peeve!
I took a small hiatus due to a bachelorette party this weekend (unless i can count dancing at a bar for about 3 hours as 100 reps on Saturday! Lol) but I'm back and did an hour of hot yoga tonight. New guy today made it like a hip hop vinyasa yoga class... I wasn't really a fan but I'll definitely feel sore tomorrow.
100 reps for me!
Depends on the type of dancing at the bar!
LOL! It was a girls night so embarrassing dancing. I'll leave it at 100 for Monday.
Daily Challenge Complete! 255 reps
Leg Day
Back Squats - 3x20, 3x10
Lunges - 3x10
Leg Press - 3x15
Ham String Curls - 3x15
Leg Extensions - 3x15
Finally done with the low rep/heavy weight week! Don't get me wrong, I enjoy pushing the limits with the weight, but at the end of the session, I always feel like I have some gas left in the tank. I love the high rep stuff where I can just keep cranking, get a good sweat going, and feel like I'm destroying my muscles.
Daily Challenge Completed - 305 reps
Physical
200 reps - Walking 30 minutes X 2; includes down and up elevation of 300 ft
5 reps - pranayama (yogic breathing exercises) 5 min X 2
Mental
100 reps = 1+ hours X 2 Transcendental Meditation and advanced TM-Sidhi (morning and evening)
(All reps from yesterday and night)
Back still a bit sore so no asanas. Just some rolling and stretching.
Daily reps challenge completed (305 REPS)! (Back Day)
D grip lat pulldown (36 reps) (12,10,8,6)
Single arm dumbell row (36 reps) (12,10,8,6)
Reverse grip lat pulldown (32 reps) (8,8,8,8)
Bent over barbell rows (32 reps) (8,8,8,8)
Straight arm lat pulldown (57 reps) (20,15,12,10)
Seated cable row (32 reps) (8,8,8,8)
Barbell shrugs (snatch grip) (80 reps) (20,20,20,20).
Nice one!! Your reps are growing.
Monday Morning Challenge Complete: 400 reps.
100 each of Squats and Push ups. 50 each of leg lifts, sit ups, bicycle kicks and ankle touches.
Today i was like i don't want to go to gym but then the challenge boosted me and i ended up finishing with a monstrous workout...
Early morning jogging 30 mins
Warmup :30 pushups
30 chin ups
Treadmill 15 min and cycling 15 min
High knees 4 sets 100
Main workout :chest day
Bench press 4 sets 48 reps
Flies 4 sets 48 reps
Inclined bench press with flies 4 set96 reps
Dumbbell press 4sets 48 reps
Inclined Dumbbell press 4 set 48 reps
Chest press machine 4 set 40 reps followed by Pushups after each set 40 reps
Pull over 4 set 48 reps
Total reps 776..
That's awesome! Yes this challenge can have that effect on you. Great job.
You are a monster!!! Taking 676 w/ high knees in the cardio area, but let's see you ripping your shirt open at the gym or at a cricket game soon. Cricket video would be awesome if you have that too.
Daily Challenge Completed! - 100 Reps. A much needed rest day after a rest day that turned into a long ass hike. I was wiped. I'm still pretty tired but I'm a little motivated too.
You earned it. If you're tired, the more you do it, the less difficult it'll become. This is your body adjusting to new demands, and it'll change to adapt (if you want it to).
Todays challange completed
Abs workout
The Side Crunch 75 reps
Opposite Arm and Leg Raise 75 reps
Squat Thrust with Twist 75 reps
The Climb Up 75 reps
Ballet Twist 75 reps
The Single-Leg Stretch 75 reps
Total reps 450 + jogging for 45 minutes
550 reps total
Incline chest work out.
20 min cycling
20 min cycling
100 high knees
100 jumping jacks
100 squat jumps
4 sets plain bench 48
4 sets plain dumbbell 48
4 sets incline barbell press 48
4sets incline dumbbell press 48
3 sets dumbbell pullovers 36 reps
3 sets cross cable 60 reps
4 sets push ups 40 reps
Counting 628 here with the high knees in the cardio bucket. What the heck do you men eat over there? I need answers. Do you use light to medium weight?
I'm sorry man I don't recall this "eat over there"
Daily Challenge Completed - 144 reps
15 minute hill sprints
15 cross trainer
quarter-mile sprint
16 pull ups
1 minute dead hang
28 jump squats
Daily Challenge completed 200 reps.
Today I have walked at my university campus at morning.
Thanks for the picture! Hope you enjoyed your hour walk. Nice job staying on course.
Challenge Completed (100 reps)
Thought I posted yesterday, but apparently I did not! Lolol Ooh well, today was a light day with 30 minutes on the treadmill and 45 minutes of rehab therapy on both myself and my hubby for his shoulder. My neck and shoulder muscles are super tight today so I try to listen when they tell me to relax so I don't make things worse! Feels much better now and my headache is gone so I am a happy Great job everyone that is still pushing through!!
Sir i got swelling in my right shoulder with weight lifting so can i carry weight lifting or gave some rest??
I think it's a good idea to give your shoulder some rest for a couple of days, at least until the swelling goes down. If it hurts, you should probably not exercise again until it stops hurting.
I've been told shoulder injury can be pretty serious, but I don't have any experience with it.
Perhaps someone else here has some additional advice or info?
Sir i consult with physiotherapist they advise me to keep exercise because they think it's all because of muscle weakness so i should strong my muscle but during exercise it really hurts.
Adding @ponggod from Texas, USA who replied to a different blog post, but on time:
Daily Challenge Completed - 100 reps
-Lying on back with legs raised approximately six inches, I did four sets of 25 chest presses using a pair of 30 pound kettlebells.
Challenge completed - 324 reps:
This week is deload week -- I reduce the weight by 40-50% to get some restitution.
chest
12x3 Bench Press (s1:10kg, s2:12kg, s3:14kg) (36)
12x3 High Cable Crossover (s1:20kg, s2:20kg, s3:20kg) (36)
12x3 Wide push-ups (mostly with knees) (36)
12x3 Tilted Dumbbell Bench (s1:12kg, s2:12kg, s3:12kg) (36)
triceps
12x3 Dips (s1:5kg, s2:7,5kg, s3:10kg) (36)
12x3 Dumbbell Backward Extension (s1:6kg, s2:6kg, s3:7kg) (36)
12x3 Dumbbell overhead extension (s1:9kg, s2:9g, s3:10kg) (36)
24x3 superset (rope and bar) (72)
wow nice to see that!
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