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November 2022 – 30 Day Challenge

November 1 - November 30

November 2022: 30-day Martial Arts Conditioning Challenge

Commit, Discipline, Do!

This challenge is for YOU!  It’s YOURS!   Own it – YOU are in charge! And it’s totally FREE! You have nothing to lose!

The Daily 100!

  1. 20 Squat Jumps – Squat Low, and Jump!
  2. 20 Pushups
  3. 20 seconds – Wall Sits – Find a clear wall, and sit against it with a flat back, knees bent at 90 degrees.  Start with 20 seconds, and increase a few seconds each day to make it to 1 or 2 minutes (superstar level!) by Nov.30!
  4. Planks – start with 20 seconds, or whatever duration makes you mildly uncomfortable; increase a few seconds per day through month-end. You will be amazed!!! Try to get to a minute consistently every day.
  5. 20 Hip Dips in your plank – while holding your plank, dip your hips from side to side for a total of 20 times.
  6. Last week of Month, or over THANKSGIVING Break: Write a short response (no more than 2 paragraphs), “Why should we make the effort to challenge ourselves?”
  7. Do something for someone every day without being asked and keep it a secret

By December 8th, Submit a written summary or journal of your achievements.  Prizes for participation, and our overall Winner will take home a medal or other treasured relics and prizes from the Dojhang.


November 1
November 30


Master Wilson
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Master S.H. Yu Martial Arts
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