The 28-Day Challenge

I’m somebody who needs a challenge. I need a goal, something to aim for. I believe very strongly that if you set your mind to something – and stick with it, see it through – you can accomplish most anything.

So, starting on Saturday (2 days from now), I will start my own 28-day challenge:

100 push-ups every other day & 250 crunches every day for 4 weeks.

Strormtrooper Pushups

Some Questions, Some Answers.

The first obvious question is why? Why 28 days? Why push-ups & crunches? Why Saturday?

The reason I’m doing this is to get in shape. I’m 35 – certainly not old, but not getting any younger. I was training for the Odgen (Utah) Marathon, but ended up hurting my knee. I was bummed as I had trained up to 15 miles. So, I need a new challenge. I need something that’s not terribly time-consuming yet will show results.

28 days should be enough time to notice a positive change. Doing 1,400 push-ups and 7,000 crunches better get me stronger. Why just 2 exercises? Sure, I could do a full body workout. I could layer in cardio (running, biking, rowing machine, etc). However, I’m not ready to commit that much time (yet). Doing 100 push-ups (every other day) and 250 crunches per day should take 10-15 minutes max.

Note: My goal at the end of the 28 days is to be able to do 100 push-ups and 250 crunches without stopping. I’m realistic enough to know that will take some time to build up to. Therefore, to start, my goal will be 100 push-ups (every other day) and 250 crunches (every day) total throughout the day. It may be 20 at a time, but I’ll get it done!

I plan on altering my diet a bit too. Nothing crazy. Nothing too formal. However, I’ll do my best to eat healthier and consume fewer calories. I’ll be tracking how many push-ups and crunches I can do at one time as well – to see progress.

Why Saturday? Why not? Seriously though, I think that too often we wait until the 1st of the month or Monday. Screw that. I’m ready now. If I wait until Monday or June 1, I’ll change my mind.

My Challenge Is Your Challenge

Do you need a challenge too? Are you ready to get in shape? Join me. Please. Let’s do this together. If you are in, please indicate so in the comments below. Feel free to keep it simple: “I’m in!” or “All in!” or “Let’s do this.”

**UPDATE**: Pick the numbers/goals that work best for you. They do not have to be the same as mine.

**UPDATE #2**: Per a suggestion, I’ll be creating a Google Doc so we can track progress, cheer each other on, talk smack, etc. Please send me an email so I can invite you (totally optional).

I’ll be updating my progress in the comments below as well as on Facebook and Twitter. If you are active on Twitter, you can follow along/join by using the #28days hashtag.

1,400 push-ups. 7,000 crunches. Who’s with me?

Image: Flickr – jin0024

DJ Waldow
@djwaldow

112 comments
Bryan Howland
Bryan Howland

I actually made a similar goal - to do 100 push-ups in a row. In the process I found a pretty cool Android app called "Push Ups" that gives you a set of push-ups to do every other day that is supposed to build up your strength. So it will say to do 14, rest for 60 seconds, do 13, rest, do 15, rest, etc. The cool thing is that it is like having a trainer pushing you, which I need to get motivated. 

Amanda James
Amanda James

I'm In... 100 crunches daily... 30 push-ups every other day... 

Greg
Greg

Doh, I'm late to the party! I'm still in, though! I am going to start tomorrow, with or without being in the spreadsheet.

Joe Altobelli
Joe Altobelli

D... better late than never... I'll start today and will make up for the last 3 days... I can't have you calling me out at the end of this... shoot me the doc at [email protected] 

Ahollmon
Ahollmon

I'm up for the challenge. May be starting off a little slow but looking forward to catching up. 

Danielle Q
Danielle Q

I'm in! I'm committing to 250 crunches daily and running for 45 minutes every other day! this will be tough!!

Claudia Petrilli
Claudia Petrilli

 My goal will be 50 push-ups (I suck at push-ups) and 250 crunches. 

I do have a question, though. What type of crunches?

Claudia Petrilli
Claudia Petrilli

 As Maddy said, I always love a good challenge. Every since I got injured last January, I've been procrastinating about exercising. I'm in! when do we start?

Natticarrera
Natticarrera

I'm in. 50 push ups every other day and 75 crunches daily- let's rock n roll!

DJ Waldow
DJ Waldow

@ambercleveland:disqus Sweet. Please email me so I have YOUR email addy to add to the google doc(s). 

Leigh
Leigh

Hey DJ my husband Tony is going to do it too!

Heidi
Heidi

 I'm in.  I have a training session tomorrow at 9am.  I will check to see if he thinks these numbers are reasonable for a person of my advanced age.  LOLOL  You know what I mean.  either way, I'm totally ready for this.  Hoping my body is, too!  Your timing is EXCELLENT, DJ.

nickhuhn
nickhuhn

II'm your huckleberry. Let's do this.

Mitchell Wright
Mitchell Wright

 I'm in. I followed you on Twitter. Give me a follow back and I'll DM you my email to add me to the doc!

KrisSpurley
KrisSpurley

 Gulp. This comment represents a commitment to exercise. Still can't believe a guy in Utah who's all "Go BLUE" got me into this. 

Uncle Joe
Uncle Joe

I've gotta get in wedding shape. Count me in! 

Suzanne Vara
Suzanne Vara

ok my challenge will be: 100 crunches at once and 25 push-ups. To train I will do 100 crunches in a 6 hr period and 5 pushups 5x a day.

Jason Keath
Jason Keath

 I just started my 101 push ups and 251 crunches a day work out for the next 29 days. Just saying. 

covati
covati

Ugh, DJ, why must you drag me into this stuff? :) This directly conflicts with my recent decision to worry about health some other time.

But I guess there's no time like the present to stop being a slug.

In.

Sunny Hunt
Sunny Hunt

 I'm in. Pushups 3x/week, crunches every day and walk the dog up the hill 4x/week.  Pushup and crunch numbers forthcoming...

Leigh Onorato
Leigh Onorato

I will join you too! I am inspired by your energy DJ! and how you use it to motivate others!

csinkus
csinkus

@djwaldow:disqus I feel your pain with getting hurt.  I had a complete tear of my PCL 2 years ago playing softball and was to begin training to run Boston.
I am all in.  I like a challenge to keep the motivation to get up and out of bed early.  The update and the google doc share are great idea. 

I will be starting with 4 sets of 25 push ups for the 100/day and 4 sets of  40 crunches 160/day for week 1.

Look forward to getting to know you all.  Good luck all

Lori Baird
Lori Baird

I just saw this on Twitter, RT'd by @AlisonLewis. I'm game! Training for NYC marathon and this'll help me cross-train. Plus ... since I'm 48 and this'll be my first marathon, I need all the fitness I can get!

Alison Lewis
Alison Lewis

 I am in! love this idea! I am awful at pushups but how about 25 a day and 150 crunches

DJ Waldow
DJ Waldow

Quick update: Many folks have (rightfully so) informed me that it's better to do those 100 push-ups every other day (or 3x/week) as opposed to every single day. We need that time to recover and build muscle. I've amended the post above. I hope that's cool!

Also, another great suggestion was to create a Google Doc to track progress. I'll be setting that up later today. Please send me an email and I'll invite you - djwaldow at gmail.com

Let's do this!

kristaparry
kristaparry

I may be the only 7 mos pregnant person to join the challenge but since your wife is my doctor I think it's safe... Plus what better way to ensure I look smokin' hot my last trimester despite the 20 lb weight gain! I'm in.

Katie Huntley
Katie Huntley

@djwaldow In the spirit of under-promising and over-delivering, I'll commit to 50 push-ups and 100 crunches!

DeborahEdwards-Onoro
DeborahEdwards-Onoro

I'm in! Not sure I can do 250 crunches, but 100 pushups are doable. I may change my number of crunches.

Scott Cowley
Scott Cowley

Of course I'm in. I will say, however, that doing daily pushups isn't necessarily the best way to get to the 100 pushup goal because it may not give enough recovery time to everyone's muscles. I've seen incredible results following http://www.hundredpushups.com and it's a 3X per week program. Crunches, on the other hand, are the type you can do every day.

Tori Kline
Tori Kline

I am in!!! (trying to get whole Twin Pomegranates Wine team in too!)