I already know what I think next week’s challenge is going to be… But I’d still love to hear your ideas, especially from the people who have been doing the last few challenges 👀 We have done a lot more strength related stuff recently, so I’m hoping to shift a little more toward something around: • mobility • flexibility • movement • body control So if you have an idea for a challenge you would actually want to do next week, drop it below. Especially if it is something: • simple • fun • easy to join • helpful for more people 👇 What challenge would you want next week?

This week’s challenge is simple: Pick 1 exercise or skill that has either: • reps • time • distance Then for the next 5 days, you double it each day. 📈 How it works Let’s use push-ups and L-sit as examples. If on Day 1 you do: • 1 push-up or • 1 second L-sit hold Then your week looks like this: • Day 1 = 1 • Day 2 = 2 • Day 3 = 4 • Day 4 = 8 • Day 5 = 16 😈 Want the extra challenge? Keep going for 7 days instead of 5. That means: • Day 6 = 32 • Day 7 = 64 ✅ The rules • Pick 1 exercise or skill • It can be reps, time, or distance • You do not have to do it all in one set • You can break it up however you want • You can spread it throughout the day if needed So if you get to 64 on Day 7, that does not mean it has to be one giant set. You can split it up. 💡 Good options You could use things like: • push-ups • squats • pull-ups • hanging • L-sit holds • hollow body holds • handstand holds • walking distance • jump rope • deep squat hold 🧠 The real challenge The hard part is not just the numbers. The hard part is picking something: • small enough to start • meaningful enough to care about • challenging enough that by the end, you really have to push yourself 👇 Your turn Comment below with: • the exercise or skill you picked • whether you are doing the 5-day version or the 7-day version Let’s see who doubles it all the way through this week 🔥

Yesterday I went to a gymnastics coaching training, and I loved it. We broke down skills on every event. On vault alone, we looked at things like: • how to properly set up a round off back tuck off vault • how to set up a Yurchenko, which is round off onto the board, back handspring onto the table, then ideally a flip after • how to build into a front handspring front tuck We talked about giants on bars, flips on beam, and a lot of high level technical work. And one thing really stood out to me. The athletes showing a lot of these examples were around 9 to 10 years old. That is already super impressive. But the most impressive part was not the skills themselves. It was how they got there. 🧠 The biggest lesson: mastery comes from fundamentals The common theme that kept showing up again and again was this: The athletes who looked the best had mastered the fundamentals. Not just kind of. Really mastered them. They understood the exact body positions, shapes, timing, and actions that made each movement work. That is the lesson. There is no master without the basics. There is no mastery without fundamentals. Even with very high level gymnastics skills, everything is still built on: • body tension • shapes • timing • positions • mind body connection • understanding exactly what each part is supposed to do The good news for us is that strength training and hybrid calisthenics are usually much less technical than a full gymnastics routine. But the same lesson still applies. If you feel stuck, especially with a skill, go back to the beginning. Go back to the fundamentals. Break down the movement. Ask yourself: • what position am I supposed to be in • what muscles am I supposed to be using • what action am I actually trying to do That is never wasted time. 📈 Some athletes rushed. Others caught up better. Another thing that stood out was that some athletes had been pushed into harder skills earlier because they were exciting and flashy. And yes, they got those skills faster.

I haven’t been a gym member since my early 20s which is 15+ years ago! So today was an exciting day :) I decided to join so that I have a treadmill to walk on when it’s freezing here which is often 😅 and the owner kindly showed me around today and gave me some exercises on certain machines to help with my goals of - 10 pushups - 10 pull-ups - Build stronger core Excited to be brave enough to film my form in the gym so I can share it here. He showed me a couple of fun plank variations that work out the obliques too with equipment so I’ll share that sometime in the next week. If you’re a part of a gym, what made you join and what do you love the most about your gym? PS. Here’s my slow and steady walk summary. It took self control to go nice and slow so I ease into it, especially with my plantar fasciitis atm, but I did it, and keen to go again tomorrow 🥳

Post a GIF with no context. That’s it. Go: • funny • chaotic • cursed • dramatic • completely random No explanation allowed 😆