Call it my boot camp reflective moment! Now that I'm older I realize the physical benefits I derived from those "drop and give me 20" moments, I experienced in Army Basic Training." I made my challenge a modified version of the "drop and give me 20" from those days in boot camp. The challenge while simple, can be very challenging for even those who like to do more.
The number of reps you decide on is up to you. I figure most people can start out at least with 5, therefore the reference as a 5-5-5 challenges. Those who would like to start with more reps might go with a 10-10-10 or 20-20-10. It's up to you to make your own routine. Keep in mind the goal her is to develop a lifetime routine, so while 20-20-20 is impressive it may not be practical for the long run. A lifetime 10-10-10 is more realistic, but it's your routine, so do as you wish.
The exercise challenge is simple, The breakdown of the 5-5-5 is as follows:
5 Push Ups
5 Sit Ups(you can substitute squats or any other exercise in lieu of sit ups)
5 No less than 5 different times during the day (2 reps before a shower for example, 2 reps at lunch, 1 final rep with the option of doing a "double down")
"This translates into no less than 25 push ups and 25 sit-ups a day!" I know it may not seem like much, but my question to you, are you doing this many now at least 5 times a week? If so "kudos to you" and if not, this is the very reason I have made the exercise so simple to start with. Those who demand more can easily advance to their own comfort level, be it a 10 10 10 or higher. I guarantee when you tell someone you do a 100 push ups or a 100 sit ups a day, they will be impressed(plus no one will ask if they are consecutive). The fact you are doing so many pays off whether they are consecutive or not. The key is to keep your fitness challenge at a comfort level. By doing this you'll find it easy to incorporate into one of your lifetime routines.
* There should always to be a one-two minute interval between the sets, proper technique for both is required. Challenges have to be performed 5 days a week, not necessarily in consecutive order. Whether you are Inside or Outside doesn't matter. I may try knocking out 5 push ups and sit ups before and after each walk (your routine may be different). I know one can't always do sit ups, especially if the ground is wet outside, so you might want to substitute squats or jumping jacks in lieu of sit ups. Now for those who want more from sit-ups, you might want to try the V-Sits the best lower ab exercise
While this is definitely not to intimidating from a physical stand point like the P90 challenge, the real challenge becomes completing your routine by the end of the day, especially as the number of repetitions increase. The 10-10-10 challenge is not as easy as it looks, especially if you trying to tackle it all at the end of the day. This is why I highly recommend starting with the 5-5-5 for the first week, so you get comfortable with developing your exercise routine. Once you do that you can take it up in increments of 1, 2 or 5, it's your time. The only key here is to make it your routine. Combined with my ongoing walking, I know I should be a pretty fit person by the year's end and if not, I've done something wrong.
*Additional Challenge after completing the assigned challenge: "Double Down before calling it a day". If you did 5 push ups and 5 sit ups, now do one set of 10 push ups and 10 sit ups. For those who did 10 push ups, do 15 and 15(double down if you wish)
*NOTE- I DECIDED IT WAS BEST FOR ME TO PERFORM THE 5-5-5 ROUTINE EVERY OTHER DAY IF I WISHED TO BUILD MUSCLE. SO EITHER I CAN PERFORM A DIFFERENT SET OF 5-5-5 FOR A DIFFERENT MUSCLE GROUP OR STRICTLY DO CARDIO ONLY(FAST WALKING OR RUNNING)
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