April Fitness Challenge

Daily fitness challenge for the month of April. Complete 50 plank up-downs and 50 leg up-downs.

Daily Challenge

As a functional fitness coach of several years, I run a community-based fitness group outside of my gym. We discuss goals, meet weekly for outdoor workouts, and tackle a new daily challenge each month.

The intent of these daily challenges is to create productive habits and induce both mental and physical adaptations. The at-home exercise is never more than ten minutes - often less. Short, achievable tasks provide an opportunity to still earn the day when your plans get disrupted.

Consistency will always produce better and more lasting results than intermittent intensity.

Anyone can find a few minutes to do something beneficial for themselves.

That’s all you need to begin seeing progress.

The Specific Adaptation to Imposed Demands (SAID) Principle is an exercise physiology concept that demonstrates the more you do anything, the better you get at that specific thing.

The body’s ability to physiologically adapt and optimize performance based on what we consistently put it through is amazing. Even more impressive is the mind’s plasticity in response to stress.

Machine learning for humans.

Fitness serves as a vehicle for resilience training, with the physical benefits secondary to the mental skills developed.

Showing up daily isn’t easy but it’s how lasting change is formed.

Enhance resilience by consistently embracing self-created challenges.

---

April Daily Challenge: Complete 50 plank up-downs and 50 leg up-downs

Plank and leg up-downs are both excellent exercises that teach stability and balance when changing levels as well as proper framing with the body to safely manage weight.

Plank up-downs enhance:

• Neuromuscular strength and conditioning of the chest, shoulders, arms, back, and abdomen

• Core stability

• Dynamic balance

• Proprioception/body awareness

• Physical resilience

Leg up-downs enhance:

• Neuromuscular strength and conditioning of the quads, hamstrings, glutes, abdomen, lower back, and pelvis

• Hip and knee mobility

• Core stability

• Dynamic balance

• Proprioception/body awareness

• Physical resilience

Stacked skill development opportunity for whole body balance, stability, muscular endurance, strength, framing techniques, and resilience.

---

Technique & Modifications

* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *

Plank up-down:

• Start in a high plank position with hands directly under your shoulders and feet shoulder width apart

• Bending your right arm, place the forearm on the floor with the elbow landing approximately where your hand used to be

• Repeat with the left arm to enter the forearm/low plank position

• Slightly shift your weight over the left arm so you can lift your right arm and place your hand where your elbow just was

• Slightly shift weight over extended right arm so you can return to the starting high plank position

• This is one rep for your right side

• Complete 25 reps for your right side and 25 reps for your left side for 50 total plank up-downs

Leg up-down:

• Start standing with your feet shoulder width apart

• Perform a controlled reverse lunge on the right side but place your right knee on the mat

• Shift your weight slightly over the floored right knee so you can bring your left knee to the mat and enter the low knees position

• Slightly shift your weight over the left knee so you can now step forward with the right foot

• Shift your weight fully over your right leg so you can return to the standing position

• This is one rep for your right side

• Complete 25 reps for your right side and 25 reps for your left side for 50 total leg up-downs

Combining Movements:

• Start standing with your feet shoulder width apart

• Perform a controlled reverse lunge on the right side but place your right knee on the mat

• Shift your weight slightly over the floored right knee so you can bring your left knee to the mat

• Bend forward at the waist and place both hands on the ground while extending the legs to enter the high plank position

• Bending your right arm, place the forearm on the floor with the elbow landing approximately where your hand used to be

• Repeat with the left arm to enter the forearm/low plank position

• Slightly shift your weight over the left arm so you can lift your right arm and place your hand where your elbow just was

• Slightly shift weight over extended right arm so you can return to the high plank position

• Bend your knees to the floor and then walk your hands toward yourself until you can lift your upper body to return to an upright posture in the low knees position

• Slightly shift your weight over the left knee so you can now step forward with the right foot

• Shift your weight fully over your right leg so you can return to the standing position

• This is one rep for your right side

• Complete 25 reps for your right side and 25 reps for your left side for 50 total combined movements

---

Progression Guide

For beginners:

• Start with 5-10 reps per side and build up gradually

• Focus on proper form rather than speed

• Use soft surface like a yoga mat until you’re comfortable with the technique

• Modify to the knees for plank up-downs

• Use a sturdy object to help you down or up from the ground for leg up-downs

For intermediate/advanced:

• Complete all reps per side for both positions with minimal rest or unbroken

• Focus on efficiency without compromising form

• Experiment with combining both movements as demonstrated in the video

• Complete movements while wearing a weight vest (blame

  Marshall R Peterson
  for this idea)

As always, compete with yourself yesterday.

Quality of movement is more important than quantity of repetitions. Become comfortable with the technique first, then increase your volume.

If you can’t do it slow, you can’t do it fast.

Show up and do your best.

Battle your internal resistance and get that small win.

Everything feels easier when you occasionally make things a little harder on purpose.

---

Orthostatic Hypotension

Have you ever changed levels, particularly when moving from a resting to standing position, and felt extremely lightheaded?

Orthostatic hypotension is a medical term referring to a drop in blood pressure when changing positions - typically when standing up from a bent over, seated, or lying position. Anything that causes blood flow to the brain to be temporarily disrupted can cause symptoms of dizziness, lightheadedness, blurry vision, weakness, confusion, numbness, and even fainting.

Susceptibility to a drop in blood pressure followed by dizziness when moving from a resting to standing position will still be condition-dependent. Dehydration, heart conditions, diabetes, circulation issues, neurologic disorders, medication effects, and poor physical health all increase risk of postural dizziness. Symptoms can also be significantly exacerbated by stress and ignorance.

Knowledge, experience, and training can reduce the presence, frequency, and/or severity of symptoms from postural hypotension.

What I love about this challenge is that we are also training our minds and bodies to become accustomed to changing positions.

Last month, we developed the skill of effectively falling backwards and getting back up either with a reverse burpee or technical get-up. The technical get-up is an effective technique to stand up after falling to your back, especially in self-defense situations. Sometimes, however, we may end up flat on our face or need another way to begin getting off the floor. Knowing how to manage your body and effectively return to your feet in multiple ways is a worthwhile pursuit.

Productive skill development within fitness makes the task exponentially more beneficial.

Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day.

This is self-care.

The primary purpose of all of this - resilience development physically, mentally, and spiritually.

---

Get Ready

I’m posting this a day early so everyone, including my international friends, can prepare to start strong on day one at their own skill and comfort level.

Track your times and modifications only to set a goal for the following day. The outcome doesn’t matter as long as you show up and put out.

Consistent effort leads to improved performance over time.

How will you respond when you don’t feel like it?

These are the days that matter most.

These are the days that change you.

These are the moments you see what you’re made of.

This is how resilient mental states are developed.

Embrace the challenge of discipline to optimize the skill of resilience.

Deliberate discomfort daily can cause improved comfort elsewhere forever.

By the end of April, if you consistently complete this challenge regardless of modifications, your skill in managing your bodyweight while changing levels along with general physical fitness will be enhanced.

Use a brief fitness routine to insert control and success into every day.

Self-care through self-challenge.

A few minutes a day can change your life.

---

*Special Offer*

Join our community and earn a 15-min phone call with me to discuss your fitness or life goals:

• Complete the challenge for more than half the month.

• Bonus give away for anyone who completes it every day.

In our community chat, we'll hold each other accountable by posting a ✅ after completing each day's challenge. Timing and modifications don't matter—just show up and do your best.

To claim your 15-min call, share your story at the end of April:

Share a reflection on your progress (either in the community chat or privately with me) and then I’ll confirm your ✅ count.

Join our community, and let's improve together.