A Quest to Conquer Burpees

[Encina]

Day 18 - Sunday, 18 January 2026

Challenges
1-minute plank Challenge: D18 (1:38)
Plank Hero Challenge: 13 climber taps (21 reps)
1 minute meditation challenge: D18 (5:00)
Arcade challenge: D18 (240)
Daily Dips: D5 (45)

Programs
30 days of yoga: D17
30 days of cardio: D17, Level II

Other
2x10 Close grip push-ups
Jan26 - Push upper body strength, Week II

Happy Sunday!

 

[Encina]

Week 4 Plan​

Challenges
1-minute plank Challenge: 1:40
Plank Hero Challenge
1 minute meditation challenge: Yin-yoga style 2:30 pose hold (Equestrian, Revolved crescent lunge on the knee, Garland, Bound angle, Head to knee and Shoelace twist)
Arcade Challenge
Daily Dips

Programs
30 days of yoga
30 days of cardio

Other
Sidelying tricep Push-ups
Strength workout: Week III - heavy weight, 3 sets of 5 very slow and controlled reps (Pull upper body; Lower Body; Push Upper Body; Core)


Since my left arm is significantly weaker than my right, this week I’m going to do the side-lying tricep push-ups using only my left arm to see what happens.
Sunday will be a "pause" day for some of the challenges.

 

[Encina]

Day 19 - Monday, 19 January 2026

Challenges
1-minute plank Challenge: D19 (1:40)
Plank Hero Challenge: 17 elbow plank leg raises (23 reps)
1 minute meditation challenge: D19 (15:00)
Arcade challenge: D19 (310)
Daily Dips: D6 (65)

Programs
30 days of yoga: D21
30 days of cardio: D19, Level III

Other
2x12 Sidelying triceps push-ups

Hope you have a fruitful day!

 

[Encina]

Day 20 - Tuesday, 20 January 2026

Challenges
1-minute plank Challenge: D20 (1:40)
Plank Hero Challenge: 19 plank step-outs (18 reps)
1 minute meditation challenge: D20 (5:00)
Arcade challenge: D20 (240)
Daily Dips: D7 (40)

Programs
30 days of yoga: D20
30 days of cardio: D21, Level I

Other
2x12 Sidelying triceps push-ups
Jan26 - Pull upper body strength: Week III


Enjoy your evening!

 

[Encina]

Day 21 - Wednesday, 21 January 2026

Challenges
1-minute plank Challenge: D21 (1:40)
Plank Hero Challenge: 2 plank leg raises (21 reps)
1 minute meditation challenge: D21 (5:00)
Arcade challenge: D21 (120)
Daily Dips: D8 (50)

Programs
30 days of yoga: D19
30 days of cardio: D20, Level III

Other
2x13 Sidelying triceps push-ups

Hope you have/had a beautiful day!

 

[Encina]

Day 22 - Thursday, 22 January 2026

Challenges
1-minute plank Challenge: D22 (1:40)
Plank Hero Challenge: 7 plank rolls (23 reps)
1 minute meditation challenge: D22 (5:00)
Arcade challenge: D22 (240)
Daily Dips: D9 (55)

Programs
30 days of yoga: D22
30 days of cardio: D24, Level I

Other
2x13 Sidelying triceps push-ups
Jan26 - Lower body strength: Week III

Enjoy your evening!

 

[Encina]

Day 23 - Friday, 23 January 2026

Challenges
1-minute plank Challenge: D23 (1:40)
Plank Hero Challenge: 30 side star planks (23 reps)
1 minute meditation challenge: D23 (15:00)
Arcade challenge: D23 (240)
Daily Dips: D10 (60)

Programs
30 days of yoga: D24
30 days of cardio: D22, Level III

Other
2x13 Sidelying triceps push-ups
Jan26 - Push Upper Body strength: Week III

Good night!

 

[Encina]

Day 24 - Saturday, 24 January 2026

Challenges
1-minute plank Challenge: D24 (1:40)
Plank Hero Challenge: 24 plank jacks (19 reps)
1 minute meditation challenge: D24 (5:00)
Arcade challenge: D24 (120)
Daily Dips: D11 (65)

Programs
30 days of yoga: D25
30 days of cardio: D27, Level II

Other
2x14 Sidelying triceps push-ups
Jan26 - Core strength: Week III

This week was a trial of a new way of training. I didn’t really enjoy this type of strength training, with so few reps and very heavy weights. I ended up wasting a lot of time adjusting the weight for almost every exercise, and for some exercises, that wasn’t even possible, so I had to increase the number of reps. For future workouts, I’ll stick to relatively heavy weights and aim for around 10 reps, as I usually do. In fact, that’s what I did for today’s core workout.

Hope you enjoyed your day!

 

[Encina]

Day 25 - Sunday, 25 January 2026

Challenges
1-minute plank Challenge: D25 (1:40)
1 minute meditation challenge: D25 (5:00)
Daily Dips: D12 (55)

Programs
30 days of yoga: D29

Other
14 Sidelying triceps push-ups

Extra: Saitama Workout L1 for the Light

Enjoy the battle!

 

[Encina]

Week 5 Plan​

Challenges
1 minute plank Challenge: 1:40
Plank Hero Challenge
1 minute meditation challenge: Yin-yoga style 2:30 pose hold (Equestrian, Revolved crescent lunge on the knee, Garland, Bound angle, Head to knee and Shoelace twist)
Arcade Challenge
Daily Dips

Programs
30 days of yoga
30 days of cardio

Other
Strength workout: Week IV - moderated weight, 3 sets of exercise one with 20 second rest in between; 1:30 rest; 3 sets of exercise two…

This week, there will be no push-ups. I’ll keep going with the Daily Dips challenge, and in February I’ll start the Daily Push-Ups Challenge.

 

[Encina]

Day 26 - Monday, 26 January 2026

Challenges
1-minute plank Challenge: D26 (1:40)
Plank Hero Challenge: 23 side plank knee-to-elbow (21 reps)
1 minute meditation challenge: D26 (5:00)
Arcade challenge: D25 (240)
Daily Dips: D13 (70)

Programs
30 days of yoga: D23
30 days of cardio: D25, Level III

Hope your day was fun!

 

[Encina]

Day 27 - Tuesday, 27 January 2026

Challenges
1-minute plank Challenge: D27 (1:40)
Plank Hero Challenge: 21 elbow plank arm raises (21 reps)
1 minute meditation challenge: D27 (5:00)
Arcade challenge: D26 (300)
Daily Dips: D14 (50)

Programs
30 days of yoga: D26
30 days of cardio: D23, Level I

Other
Jan26 - Lower body strength: Week IV

Hope you had a lovely day!

 

[Joi]

Week 5 Plan​

Challenges
1 minute plank Challenge: 1:40
Plank Hero Challenge
1 minute meditation challenge: Yin-yoga style 2:30 pose hold (Equestrian, Revolved crescent lunge on the knee, Garland, Bound angle, Head to knee and Shoelace twist)
Arcade Challenge
Daily Dips

Programs
30 days of yoga
30 days of cardio

Other
Strength workout: Week IV - moderated weight, 3 sets of exercise one with 20 second rest in between; 1:30 rest; 3 sets of exercise two…

This week, there will be no push-ups. I’ll keep going with the Daily Dips challenge, and in February I’ll start the Daily Push-Ups Challenge.

This is a really cool way of planning training for the week! Here's a lil cheer dance to help with keeping up with all those challenges and programs

 

[Encina]

This is a really cool way of planning training for the week! Here's a lil cheer dance to help with keeping up with all those challenges and programs

Thanks a lot!!

 

[Encina]

Day 28 - Wednesday, 28 January 2026

Challenges
1-minute plank Challenge: D28 (1:40)
Plank Hero Challenge: 25 plank crunches (16 reps)
1 minute meditation challenge: D28 (15:00)
Arcade challenge: D27 (240)
Daily Dips: D15 (60)

Programs
30 days of yoga: D27
30 days of cardio: D26, Level III

I ended up modifying every exercise I could, without compromising form or essence, to make it suitable for the Battleground event. With the dips, I looked like a kicking crab.

Hope you enjoyed your day!

 

[Encina]

Day 29 - Thursday, 29 January 2026

Challenges
1-minute plank Challenge: D29 (1:40)
Plank Hero Challenge: 5 side bridges (23 reps)
1 minute meditation challenge: D29 (5:00)
Arcade challenge: D28 (100)
Daily Dips: D16 (65)

Programs
30 days of yoga: D28
30 days of cardio: D29, Level I

Other
Jan26 - Pull Upper Body strength: Week IV

I had a lot of fun at the Battleground event, both throwing punches and kicks, and reading everyone’s comments.

Hope you enjoyed it too!

 

[Encina]

Day 30 - Friday, 30 January 2026

Challenges
1-minute plank Challenge: D30 (1:40)
Plank Hero Challenge: 29 side plank elbow to the floor (23 reps)
1 minute meditation challenge: D30 (15:00)
Arcade challenge: D29 (240)
Daily Dips: D17 (70)

Programs
30 days of yoga: D30
30 days of cardio: D28, Level I

Other
Jan26 - Push Upper Body strength: Week IV

Have a happy Friday!

 

[MangoTux]

Congrats on the challenge completions!

 

[lizita]

Yay! Badge day!

 

[graoumia]

Congrats

 

[agc]

Congratulations on finishing 30 Days of Yoga and the challenges!

 

[Anek]

Congrats!!

 

[Fremen]

Congrats

 

[Encina]

Day 31 - Saturday, 31 January 2026

What remains of the January challenges and programs
Plank Hero Challenge: 26 side plank leg raises (15 reps)
Arcade challenge: D30 (300)
30 days of cardio: D30, Level I
Jan26 - Core strength: Week IV


Trial day for the February plan

Challenges
Daily Dips: D18
Elbow plank hold: D31 (1:40)
Daily Push-ups: D1
Back&Shoulders: D1
Daily abs: D1
Glutes of Steel: D1

Programs
Express Tone: D1

Other
Daily Yoga&Meditation: A poses, 10 min.

Since I had already completed the first day of the February challenges, which included core exercises, and the weather wasn’t too bad compared to the last couple of weeks, I decided to go for a walk instead of doing the core strength workout I had planned.

See you later!

 

[MangoTux]

Congrats on the completions!

 

[Fremen]

Congrats

 

[Encina]

February Plan​

Challenges
· Daily Dips
· Elbow plank hold: I’ll try to reach 2 minutes, little by little.
· Daily Push-ups: Wide (knee) push-ups (Back-up: Cobra push-up; Side-lying tricep push-up)
· Back&Shoulders: Modifications: Reverse angels + Spine&Hip extensions; W-extensions + Spine extension hold
· Daily abs
· Glutes of Steel: Modifications: Straight-leg hip extensions & butt kick; butterfly bridges.

Programs
Express Tone: This month, I’ll follow one of Darebee's strength programs (along with some add-on challenges) as a detour from my regular strength training approach.

Cardio workouts
The white squares will indicate rest days.

Other
Daily Yoga&Meditation: Yin-yoga style 2 min pose hold.
- A poses (10 min): Side lunge on heel (Skandasana), Half Reclining Hero (Ardha Supta Virasana), Seated Straddle (Upavistha Konasana)
- B poses (10 min): Revolved Low Lunge Quad Stretch (Parivrtta Anjaneyasana), Half lord of the fishes (Ardha Matsyendrasana), Happy baby (Ananda Balasana)
- C poses (6 min): Thunderbolt on toes (Vajrasana), Child's (Balasana), Supine bound angle (Supta Baddha Konasana)

 

[Encina]

Week 6 Progress​

Challenges
Elbow plank hold: From 1:41 to 1:46
Daily Dips: Day 19 to 26
Daily Push-ups: Day 2 to 9
Back&Shoulders: Day 2 to 9
Daily abs: Day 2 to 9
Glutes of Steel: Day 2 to 9

Programs
Express Tone: Day 2 to 9

Workouts
Cardio workouts (Daily Boost; Toaster; Force of Nature; Steady State)

Other
Daily Yoga&Meditation (B; A; C; B; C; A; B; C)

My weeks normally start on Monday, but this first one will start on Sunday and will have eight days because I wanted to fit all 30 days into a 28-day month (+ the trial day).

Instead of writing a new post every day, I’ll just edit this one.

Enjoy your week!

 

[Encina]

- B poses (10 min): Revolved Low Lunge Quad Stretch (Parivrtta Anjaneyasana), Half lord of the fishes (Ardha Matsyendrasana), Happy baby (Ananda Balasana)

I decided to change some of the poses for the B days because I didn’t quite like them. So here are the new poses:

- B poses (10 min): Revolved Low Lunge Quad Stretch (Parivrtta Anjaneyasana), Reclined cow face (Supta Gomukhasana), Frog (Mandukasana)

See you!

 

[Encina]

Week 7 Progress​

Challenges
Elbow plank hold: From 1:46 to 1:50
Daily Dips: Day 27 to 33
Daily Push-ups: Day 10 to 16
Back&Shoulders: Day 10 to 16
Daily abs: Day 10 to 16
Glutes of Steel: Day 10 to 16

Programs
Express Tone: Day 10 to 16
Spellbound: From chapter 1 to half of chapter 5

Workouts
Cardio workouts (Daily Boost; Toaster; Overclocked; Steady State)

Other
Daily Yoga&Meditation (A; C; B; C; A; B; C)



I added two poses to the C days so it lasts 10 minutes:
- C poses (10 min): Downward-Facing Dog (Adho Mukha Shvanasana), Sphinx (Salamba Bhujangasana), Thunderbolt on toes (Vajrasana), Child's (Balasana), Supine bound angle (Supta Baddha Konasana)

I’ll also start the Spellbound program to encourage me to be more active during long hours of sitting. I’m not writing down the days I’ll complete every day because it will depend on when I can actually get up.
See you around!

 

[Encina]

Week 8 Progress​

Challenges
Elbow plank hold: From 1:51 to 1:55
Daily Dips: Day 34 to 40
Daily Push-ups: Day 17 to 23
Back&Shoulders: Day 17 to 23
Daily abs: Day 17 to 23
Glutes of Steel: Day 17 to 23

Programs
Express Tone: Day 17 to 23
Spellbound: from half of chapter 5 to chapter 9

Workouts
Cardio workouts (Daily Boost; Toaster; Airborne; Brisk walk)

Other
Daily Yoga&Meditation (A; C; B; C; A; B; C)



For this week, I’ll continue with the programs and workouts from the previous weeks, with no significant changes.

See you!

 

[Encina]

Week 9 Progress​

Challenges
Elbow plank hold: From 1:56 to 2:00
Daily Dips: Day 41 to 47
Daily Push-ups: Day 22 to 30
Back&Shoulders: Day 22 to 30
Daily abs: Day 22 to 30
Glutes of Steel: Day 22 to 30

Programs
Express Tone: Day 22 to 30
Spellbound: chapters 10 and 11

Workouts
Cardio workout or Brisk walk

Other
Daily Yoga&Meditation (A; C; B; C; A; B; C)

This is the last week of February’s plan. This time, I made the Yoga&Meditation sessions shorter (5 min) because I’ve been doing the same postures for several days, and I’m starting to get tired of them and impatient, which is the opposite of their purpose.

See you!

 

[Encina]

March - Week 1

C. Daily Dips: Day 48 to 54
C. Epic hold: Day 1 to 7
P. Hard reset strength: Day 1 to 7
P. Back and core: Day 1 to 7
C. Upperbody and core: Day 1 to 7
P. Hard reset cardio: Day 1 to 7
5 min meditation (I simply forgot to meditate on Saturday)
Girl Power Week: The Power of Breath

I originally planned to follow the Upperbody and core challenge for the push-ups. Then I saw that this month’s challenge also includes a plank, and it matches in both day and length.
So..., I’ll probably do a 1-minute high plank and a 1-minute low plank, because my conscience decided that if I just do a 1-minute plank and check off both challenges as completed, that would be cheating.

Hope you enjoy the Girl Power Week!

 

[Encina]

March - Week 2

️ C. Daily Dips: Day 55 to 60
️ C. Epic hold: Day 8 to 14
️️ P. Hard reset strength: Day 8 to 14
️️ P. Back and core: Day 8 to 14
️️ C. Upperbody and core: Day 8 to 14
️️ P. Hard reset cardio: Day 8 to 14
️️ 5 min meditation
️️ C. 1 minute yoga: Day 1 to 7

This week, I added the 1 Minute Yoga challenge.

Enjoy your week!

 

[Encina]

March - Week 3

C. Epic hold: Day 15 to 21
P. Hard reset strength: Day 15 to 21
P. Back and core: Day 15 to 21
C. Upperbody and core: Day 15 to 21
P. Hard reset cardio: Day 15 to 21
5 min meditation
C. 1 minute yoga: Day 8 to 14
Spellbound: chapter 12 to 16

This week I'll resume the Spellbound program and complete chapters based on the time available and my need for movement.

Enjoy your week!

 

[Encina]

March - Week 4

️ C. Epic hold: Day 22 to 28
️ P. Hard reset strength: Day 22 to 28
️ P. Back and core: Day 22 to 28
️ C. Upperbody and core: Day 22 to 28
️ P. Hard reset cardio: Day 22 to 29 (switched day 28 and day 29)
️ 5 min meditation
️ C. 1 minute yoga: Day 15 to 28 (2 poses per day)
Spellbound: chapter 17 to 22

+ 100 push-ups on Sunday for the Treasure Hunt Event.

See you around!

 

[Encina]

April - Week 1

Because of the holidays, this first week is going to be a bit messy. At least I’ll try to do the challenges, and for the rest, I’ll do whatever I can.

In the last two days of March, this is what I completed:

March 30:
️ C. Epic hold: Day 29
️ P. Back and core: Day 29
️ C. Upperbody and core: Day 29
️ 5 min meditation (I think I did this before getting up, but I’m not quite sure. It’s one of those things where you wonder, ‘Did I do this or just think about doing it?’)

March 31:
️ C. Epic hold: Day 30
️ P. Hard reset strength: Day 29
️ P. Back and core: Day 30
️ C. Upperbody and core: Day 30
️ P. Hard reset cardio: Day 29
️ C. 1 minute yoga: Days 29 and 30
️ 5 min meditation

Total days completed so far this year: 90

See you!

 

[Anek]

Congrats!!

 

[Laura Rainbow Dragon]

Congratulations on completing the Back & Core Program and the Epic Hold, Upper Body & Core, and 1-Minute Yoga Challenges!

 

[Encina]

April - Week 1

Thank you @Anek and @Laura Rainbow Dragon

April 1:
️ P. Hard reset strength: Day 30
️ P. Hard reset cardio: Day 30

C. Jump start: Day 1
Burpees: 2 (goal Burpee Queen)
C. Better legs: Day 1
P. Locked in: Day 2
P. 30 days more of yoga: Day 1

Enjoy your day!

 

[Encina]

April - Week 1

April 2:
C. Jump start: Day 2
Burpees: 4 (goal Burpee Queen)
C. Better legs: Day 2
P. Locked in: Day 1
P. 30 days more of yoga: Day 2

Enjoy your day!

 

[Princess Fancy]

Congrats for your new badges

 

[Encina]

April - Week 1

Thank you @Princess Fancy

April 3:
C. Jump start: Day 3
Burpees: 6 (goal Burpee Queen)
C. Better legs: Day 3
P. Locked in: Day 3
P. 30 days more of yoga: Day 3

April 4:
C. Jump start: Day 4
Burpees: 8 (goal Burpee Queen)
C. Better legs: Day 4
P. Locked in: Day 4
P. 30 days more of yoga: Day 4

Have a good evening!

 

[THew8]

Congrats on the new badges!!
Love the thread name

 

[AgileGrrl]

Belated Congrats on finishing 6 badges! You badass!!

 

[Encina]

April - Week 1
Thank you @THew8 and @AgileGrrl

April 5:
C. Jump start: Day 5
Burpees: 10 (goal Burpee Queen)
C. Better legs: Day 4
P. Locked in: Day 4
P. 30 days more of yoga: Day 4

Tomorrow, I’ll go back to posting once a week and updating it as I complete my workouts.

Enjoy your Sunday!

 

[Encina]

April - Week 2

C. Jump start: Day 6 to 12
Burpees (goal Burpee Queen): 4+2; 6+2; 8+2; 10+2; 4+2; 6+4; 8+4
C. Better legs: Day 6 to 12
P. Locked in: Day 6 to 12
P. 30 days more of yoga: Day 6 to 12
️ Spellbound: chapter 23 to 28


See you around!

 

[Encina]

April - Week 3

C. Jump start: Day 13 to 19
Burpees: 10+4; 6+2; Burpee Queen; 8+6; 10+6; 8+2; 8+4
C. Better legs: Day 13 to 19
P. Locked in: Day 13 to 19
P. 30 days more of yoga: Day 6 to 12
Totals (optional): Day 1 to 3
Spellbound

Since I finished the Spellbound program today, I’ll start the Totals program. It’s perfect to use as an exercise snack to fit in between long periods of sitting. I intend to combine at least two exercises to challenge my brain and make workouts more fun. For example, on day one I could do a squat and, as I rise, add a side leg raise. A squat followed by a front lunge also looks like fun, though...

Enjoy your week!

 

[AgileGrrl]

Congrats on finishing Spellbound!

 

[Encina]

April - Week 4

C. Jump start: Day 20 to 26
C. Better legs: Day 20 to 26
P. Locked in: Day 20 to 26
P. 30 days more of yoga: Day 20 to 26
Totals (optional): Days 5, 6 and 7

Enjoy your week!