The 300 Push-up/Sit-up Challenge!

Although these exercises probably date back to the beginning of man's existence, Push-ups and Sit-ups are still considered very effective exercises by nearly all fitness standards.

When I was in the Army, Push-ups and Sit-ups were a part of my daily fitness routine.  Push-ups and Sit-ups sometimes get a bad wrap these days, being seen as "old fashion". Using a variety of exercises will keep the body guessing, reducing the chances of your body plateauing and getting used to a certain exercise. It's great to mix in Push-ups and Sit-ups in your workout plan. Let's examine the effectiveness both Push-ups and Sit-ups a bit more.

My good 'ole days in the Army

Push-ups
There are very little exercises that can replace the simplicity and effectiveness of a push-up.  Performing  this exercise works the chest, shoulders and arms.  In addition to weight lighting, I try to incorporate a push-up based exercise session once a week in my workout plan. There are many different variations of push-ups (close-hand, wide-grip, incline).  Research has shown that the most effective push-ups are push-ups performed with your hands as close as possible (Cogley, 2005).

Sit-ups
Sit-ups, performed correctly, can be an effective ab exercise. Sit-ups, along with other ab exercises, help the body to maintain posture aid in breathing process, protect organs in the ab area and much more. In a 2008 study, full sit-ups were shown to be as effective as (and gentler on the neck) than partial sit-ups using a stability ball (Chong, 2008). Sit-ups, along with other ab exercises, is a great way to strengthen ones core.


The 300 Push-up/Sit-up Challenge
With that said, are you ready for the 300 Push-up/Sit-up Challenge?

I call this the 300 Challenge because you will perform 300 push-ups, 300 hundred sit-ups in 30 minutes or less.

Goal: Perform 300 Push-ups and 300 Sit-ups  (or as many as you can) in less than 30 minutes

What you need: Clock or Watch (Use the stopwatch feature on your phone**), a exercise mat or soft carpet, pen/paper. Optional - 30 lbs Dumbbells, Edge of a Couch, Treadmill, or the edge of a Heavy Bench, a bottle of water, a towel, and chewing gum - to keep your throat from being dry. 

Setting up the Challenge:  This challenge can be performed at home or at the gym.  To stabilize your feet for the sit-ups, you have several options.  You can use two 30 lbs dumbbells to hold your feet.  Just slide your feet under the handles at the edge of the mat.

You can use a the edge of a treadmill to stabilize your feet.  Or, if you have enough room and if the sofa is heavy enough, you can use the edge of your sofa. You can also use the end of a workout bench.













There are many different approaches to taking the challenge  You can start by alternating between doing 10 push-ups, then performing 10 sit-ups.  I prefer to alternate between 20 push-ups, then 20 sit-ups.  Whatever method you decide, write it out on paper and bring it with you to the challenge session, along with something to write with.

Performing the Challenge:

Step 1: Start the clock

Step 2: Perform your first round of push-ups and sit-ups

Step 3: Immediately after that round, cross it that row on your paper (This will also give you a few seconds of recovery between the rounds).

Step 4: Repeat steps 2 and 3 the until the 30 minutes are up, you can't perform anymore, or you complete all 300 push-ups and sit-ups.

Comment on how far you got, what problems you ran into or your approach/modifications to the challenge.

If performed correctly, you can burn anywhere from 200-400 calorie during this session.


Here is a quick video tutorial that demonstrates how to correctly perform a push-up.

Here is a quick video tutorial that demonstrates how to correctly perform a sit-up.

**(Tip) - If you use a IPhone or IPod as your stopwatch, disable the auto-lock feature so that the phone will display the clock the entire time of the challenge session.

Regards,

-Mike "Camo" Lee

References:
Chong, Raymond, Shelly Barber, Laurie Howell Martin, Kimberly Steele and Rebecca White. "Abdominal exercise intensities on firm and complaint surfaces.(Author abstract)(Report)."  Perceptual and Motor Skills 106.3  (June 2008):  917(10).  Nursing Resource Center.

Cogley, R. M., Archambault, T. A., Fibeger, J. F., & Koverman, M. M. (2005). Comparison of muscle activation using various hand positions during the push-up exercise. Journal of Strength and Conditioning Research, 19(3), 628-33.

Disclaimer - Use caution when engaging in any strenuous exercise. Live to fight another day.  Always follow the advice of your physician before starting any new workout program.