March Fitness Challenge
Daily fitness challenge for the month of March focused on slow, controlled repetitions.
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 a day 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.
March Daily Challenge: Slow Reps
60-second reps: 30-second descent and a 30-second ascent of a pull-up, air squat, and/or push-up.
Complete as many reps as possible, of one or any combination of movements, in five minutes.
Modifications for all movements offered below allowing this challenge to be accessible for all regardless of age, weight, or ability.
Technique & Modifications
* Watch videos for technical demonstration and discussion. The written steps can help add detail to the micro-movements as needed *
For All Movements:
Descend and ascend in a slow, controlled manner aiming for 30 seconds of continuous movement in each phase.
Maintain form throughout
Modify before breaking
Pull-Up Variations:
Unmodified pull-up: Start in a hanging position without your feet touching the ground. While maintaining good posture and core muscle engagement, pull yourself up until your chin is above the surface you’re hanging from. Descend back to the starting position for one rep.
Platform assisted pull-up: Start with a chair or stable object you can stand on. Ideally, a surface that is tall enough for your head to reach the pull-up bar while standing up straight. Use this platform to support as much of your weight as needed while practicing the motion that is a pull-up. Engage your back and arm muscles, maintain good posture, grip the bar tightly, and begin pull-up movement. The less you support yourself with your legs, the harder the rep.
Negative pull-up: Using a platform or jumping from the ground, begin in the top position of a pull-up and support your weight in that position. When ready, descend at a slow, controlled pace.
Band-assisted pull-up: Resistance bands, like a platform, support your weight while training proper technique for a pull-up. Wrap a band around your bar and then insert one of your feet to begin performing this modification. Thinner resistance bands offer less support and therefore demand more from you to complete a pull-up.
Pull-up alternatives: If you do not have a pull-up bar/surface to perform the movement on, there are many pulling movements that can serve as alternatives. A few considerations are inverted rows, bent over rows, or band pulldowns.
Air Squat Variations:
Unmodified air squat: Start with your feet shoulder width apart and toes either pointing forward or slightly outward. Hinge at the hips and begin to lower body by bending your knees while keeping your chest up, back straight, core engaged, and feet flat. Knees should stay in alignment with the toes throughout the movement. Continue to lower your body until you can’t sit any closer to the ground in the deep squat position or your thighs are parallel with the floor. Return to the standing/starting position while continuing to keep your neck and spine straight. No bending or looking down at any point during this movement.
Half or quarter squat: Using the same form as an unmodified squat, descend halfway or a quarter of the way down before returning to starting position.
Chair squat: Using same form as an unmodified squat, sit down to a chair or stable surface. Stand back up unassisted or by using the surface for support as needed.
Supported squat: All squat variations can be assisted by holding onto a stable object while completing the movements with focus on proper form and muscle engagement.
Push-Up Variations:
Unmodified push-up: Start in a high plank position with hands shoulder width apart. While maintaining good posture and core muscle engagement, bend at the elbows and slowly descend toward the ground until your chest touches the floor. While maintaining the same form, push yourself back to the starting position at the same pace. Keep your neck aligned with your back by looking straight down at the floor throughout movement.
Knee push-up: Same upper body form as an unmodified push-up. Only difference is the knees are on the floor instead of the feet. The closer the knees are to the hands, the easier the rep.
Incline push-up: Same upper body form as an unmodified push-up. Only difference is the hands are placed on a surface higher than the feet. Options include the stairs, counter, or a wall. The higher the surface, the easier the rep.
Progression Guide
For beginners:
Complete modified negatives only
Decrease time under tension during ascent and/or descent
Decrease range of motion
Rest between descending and ascending movements
Start with modifications and progressively increase difficulty as you become comfortable
For intermediate/advanced:
If you can complete unmodified 60-second reps of a pull-up, push-up, and/or air squat, consider increasing the challenge
Do multiple repetitions of the same movement back to back
Progressively overload with weight (start very light)
Complete as many reps of each movement as possible in ten minutes (I like to start with 1-2 pull ups, then 5-6 squats, and end with 2-3 push-ups)
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.
This challenge trains your neuromuscular system to perform each movement slowly and correctly. If you can’t first do it slow, you won’t be able to eventually do it effectively and efficiently.
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.
Bodyweight Strength Training
The simplest definition of physical strength is one’s ability to produce force. The more force that can be applied to move mass, the stronger one is. Strength training has been traditionally done by progressively overloading muscle groups with a given form of resistance.
Regardless of your preferred type of exercise, substantial evidence has demonstrated the importance of including strength training as a means to maintain muscle health, strengthen bones, increase joint flexibility, reduce falls, control blood sugar, decrease cancer risk, improve sleep, support mental health, and maximize function throughout the lifespan.
Conventional wisdom suggests we improve our strength by increasing resistance. If you can do a push-up, add a band. If you can do a banded push-up, do a bench press. While adding weight is definitely effective, there is another way to improve strength without the need for bands, weights or other equipment.
Slow, controlled repetitions of body weight movements are an excellent way to progressively overload the muscles and stimulate the nervous system to cause strength-related adaptations. Also known as “time under tension” training, slow repetitions require prolonged muscle engagement, remove momentum, encourage proper technique, and force concentrated effort throughout the entire range of motion of a given movement. Without joint impact or quick movements, this type of exercise is generally safer for all ages and abilities even though it is incredibly difficult in a short amount of time.
Slow repetitions enhance:
Strength
Movement proficiency
Stability
Proprioception
Mental and physical endurance
Injury and pain prevention
Make sure you watch the technique video above to learn about modifications so you can start at a manageable level based on experience and proficiency with movements.
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 moments you see what you’re made of.
These are the days that change you.
This is how resilient mental states are developed.
Embrace the challenge of discipline to optimize the skill of resilience.
Deliberate discomfort daily can lead to improved comfort elsewhere forever.
By the end of March, if you consistently complete this challenge regardless of modifications, you will cause multiple adaptations to enhance strength, stability, and self-control.
Stacking valuable inputs in training adds quality to the limited quantity of time we have throughout the day. 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 one month subscription to Resilient Mental State:
Complete the challenge for more than half the month.
Bonus giveaway 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 one month subscription, share your story at the end of March:
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.
Disclaimer:
The content provided is intended for general knowledge and informational purposes only and is not a replacement for medical advice. Always consult with a qualified healthcare professional prior to making any decisions or changes relating to your health. Kyle Shepard is not responsible for any adverse effects resulting from the use of information in this publication.
Fitness challenges aren’t just physical they test follow through. Showing up daily compounds more than people expect.