Please consult with your doctor or health professional before beginning any exercise regiment. Adam Krajchir or Race with Purpose assume no liability for any injuries that you may incur due to trying these exercises or participating in this challenge.
While this is originally intended for those participating in the 2013 10 in 10 Weight Loss Challenge, we invite anyone to use this.
It blows me away when I ask folks what they typically do while watching The Biggest Loser and a good number of them answer by saying that they watch it while eating ice cream. WHAT? I totally get it but we all know that this may be the most self destructive thing we could possibly do, watching how we could improve our health and well being by actively sabotaging it. The irony is that it’s like golf, many people love to play it, love watching great golfers, but deep down they all know that they’ll never get any better.
So be the change you want to see in the world, right? Welcome to The Biggest Loser Commercial Challenge (apologies in advance as I’m sure I just broke a number of intellectual property rights and throw myself on the mercy of NBC and anyone else in the hopes that they will see this whole effort is supporting the values of the show and maybe even encouraging viewership.)
So how does it work? There are approximately six commercial breaks during the one hour show. During each commercial break, make best efforts to complete the prescribed workout. You won’t need any special equipment, just your body, a little bit of space and a determination to get your butt off of the couch to do this. I’ve provided links to each of the exercises from various online sources. Okay, here we go:
Commercial break #1 – Jump right in and lets start by completing as many rotations of the following circuit as possible:
Commercial break #2 -Max pushups
Do as many pushups as you can during this commercial break. If you get tired, drop down to your knees and continue. If you are too tired to do them on your knees then stand up and do them against a wall. Just keep moving and when you are tired, imagine Jillian standing over you yelling from an inch away from your face.
Hold your plank for as long as possible (at least 30 seconds) and then when you can’t hold it any longer, find a chair, couch or other similar item and do as many chair dips for your triceps as possible. Wash, rinse and repeat until the commercial is over. See if you can hold the plank for the entire break. (hands or elbows is optional)
Commercial break #4 – Max burpees
You knew they were going to be here somewhere, so suck it up and just get them done. Complete as many as you can during the commercial break. As an alternative, perform burpees without the hop if you get too tired or if you are watching in a room with a really low ceiling.
Commercial break #5 – Complete Abdominals
Commercial break #6 -Pushup/Sit-up Flipovers
Do as many and as quickly as possible of:
Do them rapidly and flip over quickly to do the next exercise. Wash, rinse and repeat.
Advanced: For those of you who are crazy advanced and want to do even more during the show, think about doing some or all of these exercises WHILE watching the show:
- Wall sits
- High knees
- Running in place
- Jumping jacks
- Jump rope
Okay, that’s it for the first week of us doing this. Post how you are doing on our facebook page at 2013 10 in 10 Challenge. This will also help you record how many circuits you complete and allow you to see improvement next week.
That’s it. Have a great workout and enjoy the show!