Video created by Fabian Krebs.
The Monimental Challenge - Be part of it!
What is the Monimental Challenge?
The Monimentale Challenge combines a physical challenge with mindset tips and a community. Over 500 people have signed up!
Who was the challenge for?
The Monimentale Challenge is just for those who don't see themselves at the gym (you don't have to go), for those who are short on time (30 minutes, depending on fitness level, is required), who are worried about their cycling form going down the drain (the challenge is in February, perfect for building up), who are looking for a varied program and a community to motivate them.
The details
The 30-Day Fitness Challenge is designed so that anyone can take part. It contains exercises with different repetitions, depending on your fitness level. You can adjust the fitness level depending on the exercise.
It starts on February 1, 2024 and ends on March 1, 2024 (30 days). I chose this time period because February is probably one of the least motivating months of the year. All the better to have an athletic and mental power routine for this time to start the year with a success mindset!
The exercises are:
- Run and/or Bike
- Planks
- Squats (Squat)
- Push-ups (pushups) (Alternative: with knee on the floor)
- Pull-ups (Alternatively: with band) Without bar: Australian pull-up with table or other piece of furniture
- Toes-to-Bars (Alternative: Knees to Chest) Without bar: Sit-ups
The alternative variants are the simplified versions. No, there is no shame in doing the simplified version. It's important that you do what works best for you! (The First Success Mindset Tip)
The Fitness Levels
Here is the table for the whole month:
Here is the table per day:
Legend:
- Orange: Fitness Levels
- Blue: Exercise with unit in brackets
- Units: km= kilometers, min= minutes, reps= repetition (repetitions)
The first table represents the total number of repetitions. You can divide these as you wish during the month. The lower table shows how many repetitions there are per day.
You can choose between running and cycling, either doing just one or combining both. For the combination, I would go by the daily km per discipline.
You can choose your fitness level for each exercise, e.g. Star Level for pull-ups and Hero Level for push-ups.
How does it work?
There are four fitness levels: Star, Champion, Hero, Immortal, with the repetitions and therefore the difficulty increasing from Star to Immortal.
Pick a fitness level you want to achieve. The most important number is the total number of individual exercises for the month. For example, the Star level requires 30 km of running. The number in the table below is the daily mileage if you want to spread the 30 km over the 30 days. But you can also run 10 km one day and then spread the other 20 km over the other 29 days. You decide!
If you feel unsure about the exercises, I recommend you start with the alternative variations and the Star Level. This challenge is for everyone who wants to push themselves - for cyclists, runners, fitness junkies, couch potatoes and everyone else. So, no excuses ;)
Challenge Partner
I am very happy to have great partners at my side for this challenge. We are a team! Would you like to be part of the team? Then feel free to write me at monika@monikasattler.com
Media partner
Please note, participation is at your own risk. Sattler Consulting GmbH assumes no liability.