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I fell off the wagon in the middle of last challenge. Honestly I'm not sure I was on the wagon to begin with, but I digress. TENTATIVE WEEKLY SCHEDULE: Monday - work 8h Tuesday - classes maybe, evening church group Wednesday - work 8h split Thursday - moar classes maybe, evening church group Friday - work 4h, maybe class Saturday - ???, church in evening (online ofc) Sunday - ??? probably housecleaning tbh TO-DO: Cooking Lunch duty M Dinner duty TWRF probably (dinner by 5 or 5:30 because that's when Mom gets off) Weekends are always up in the air Regain my gainzzz 100 Knee Pushups Challenge Split lunges and goblet squats (10 lb unless I can come up with something heavier. No, my cat doesn't count.) I guess inverted rows? 5-minute ab workout (crunches 1 min, plank 1 min, side plank 1 min/side, some kind of boat pose 1 min) Walk/bike with Mom when schedule allows (it mostly doesn't). Schooling Send in those forms so I can sign up for the stupid classes on May 7 Read Dune. Finish before Mom finishes Anne of Green Gables Pick up the alto clarinet at least 1x/wk for 40+ minutes (assembly and maintenance times not included) Bonus points for breathing exercises Bonus points for playing anything in boat pose. Don't waste all my free time on Animal Crossing. (Wild World - don't ask for my friend code.) 1 hour of gameplay per day, max. Spend some time outside in the sun! If I think of anything else I'll add it. Have a spreadsheet.

I am new to working out. I have started body-weight workouts. I perform 2 sets of 10 push-ups and 10 assisted chin-ups (which don't follow a set-based method) on Monday. Two sets of 10 Lunges, 2 sets of 10 sit-ups and 10 reps of calf-raises for each leg on Tuesday. My questions are 1. Are these 5 types of exercises enough for the most part of my body? 2. When should I increase reps and/or sets and then resistance? 3. What are the exercises which I "must" include that which I have missed. 4. Optional:My weight is 74 kg, age is 20 and height is 5' 10".

Hey all, so this is a very recent development. I normally do some lunges as part of my workout, but suddenly when I bring my right knee to the ground, I feel a sharp pain in my right thigh. Only on the right side. It feels fine when I stretch it out or try to do anything else with it, but as soon as I try a lunge, the pain is back. Any thoughts?

Hello NF! I stumbled upon NF yesterday and it looks like exactly what I need to jumpstart my fitness journey. Growing up I usually played sports in school but never stuck to one sport long enough to get good. I never considered myself an athlete or to be in very good shape (cardiovascular or strength). I have always had a few extra pounds, but until recently my body weight/shape had remained very stable ("curvy"). My recent weight gain has moved me from a high normal BMI to a low overweight BMI, and my body feels/looks that way too. The extra weight combined with feeling physically weak after particularly sedentary days in lab has me feeling pretty unhealthy, and motivated to change that. I want to get fit and healthy! I have had trouble prioritizing workout regimens in the past, so I am hoping having the community of NF combined with a game plan (i.e., this challenge) will help change that. In recent months I took up swimming (a vestige of one of my youth sports), which I love, but I got swimmer's shoulder and need to take some time off to recover and gain core/back strength to prevent it from coming back. Last week I went for a ~20 minute "run" (jog until tired, walk, jog until tired) every day (Sunday - Saturday) in an attempt to start building a workout habit that has to happen BEFORE doing any work for the day (prioritizing!). I'm planning to use running in place of swimming while I recover, but I've had knee problems in the past and don't want to overdo it. So, I want to alternate running/swimming with strength training (I'm going to start with the BBWW, but I am open to any suggestions!) so that I can work toward gaining muscle and losing fat without injuring myself. Main Goal: Life-term goals: make fitness a priority and habit. Also, as a medium-term goal: I am going to run a 5K on Thanksgiving and I want to actually be able to run the whole time. SMART Goals: 1. Run/Swim 3x/wk, Strength Train 3x/wk, Yoga/Dance/Rest 1x/wk 2. No potatoes 3. Bring lunch to work at least 4x/wk Life Goal: Track my water intake and shoot for at least 8 glasses a day. Motivation: Get strong and full of breath.

I'm really struggling with the lunges in BBWW. A big part of the problem is that I'm out of shape - the first time I did the BBWW, I was really sore. I assume I'll become more graceful with practice, but in the meantime my form is pretty awful. Any advice on balance and coordination when doing the lunges? -- R

Goal of the 500 club is to do 500 of something every week. This can either be part of your workout goals or in addition to. Examples would be -----this week I pledge to do 500 push ups. I would count full push-ups as 1pt, knee push-ups as .5, counter push-ups as .25 Squats are squats, lunges are lunges, burpees are burpees, pull ups could be negatives, assisted, or full etc. Any ideas or thoughts appreciated. I just wanted a thread to challenge myself to do more and give and get encouragement. Anyone is welcome.

I'm just getting started with bodyweight strength training for the first time in 3 years on top of being 12 months postpartum. Curious, are there any supplemental exercises to help with lunges? Or is doing lunges the only way to get better at doing lunges?

Hey everyone, I know (most of you) aren't physical therapists or anything, but can anyone recommend a good example of beginner lunge form? I tried doing them like Steve does in the Playground workout video, but my knees hurt every time now, even though squats feel fine. Also, do lunges work different muscles than squats? I'd be happy to just do squats as part of my Beginner Bodyweight workout.

This challenge I'm going to take on 30 days of PLP (Pushups, Lunges, Pullups), starting on Monday 3rd June (this Monday). I'll be following the plan here: http://www.t-nation.com/free_online_article/most_recent/plp_the_60day_challenge It's a 60 day challenge but I'm only committing to 30 days initially as I don't want to over train as I'm ramping up strength this challenge. If I get to the end of 30 and feel capable of more I may do the extra 30. Basically you do sets of Pushups, Lunges and Pullups every day for 30 days. You start at either 0 or 10 reps depending on your current level and add one extra rep each day. You can do as many sets as necessary throughout the day to reach your total for the day. Anybody willing to join me? [Title edited to add the duration of the PVP - Nuala]

I cannot do lunges right now- my right knee feels like it will go out if I do a lunge. I also have a lot of weight on me and just starting out so I am NOT strong at all. Do I just do modified lunges (like a half lunge) for now? Do I hold onto something and do a proper lunge? Any advice would be really helpful. Thanks in advance!