The Fitistan Elbow Plank Challenge will kickstart your exercise regimen and leave you feeling joyous and cheery by the end of the day. Let’s take a look at what this all entails…

Elbow planks are one of the most popular exercises available. When used appropriately, they are an excellent addition to your training programme.

A plank is a basic, effective bodyweight exercise that can be performed practically any place and does not require any equipment.

How to Perform Elbow Planks Correctly

Find a position where your torso is straight and you can stretch your arms over the whole length of the mat. Planks with your palms or forearms are both great workouts.

1. Start in a plank posture, with your forearms and toes on the floor.
2. Your elbows should be slightly below your shoulders, and your forearms should be pointing forward.
3. Keep your head relaxed and your gaze fixed on the floor.
4. Contract your abdominal muscles and bring your navel near to your spine.
5. Maintain a straight line from your ears to your toes, with no bending or sagging. • The spine should be in this posture to be in a neutral position.
6. Examine your shoulders to check whether they are dropping toward your ears. Your heels should be higher than the height of your toes. Stay in this posture for a total of 10 seconds.

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• 29th January 2023
• Fitistan Weekend Challenge 
• #FitBharatElbowPlankChallenge
• Elbow Plank Video –

• Duration – 2 minutes
• Upload – Sunday 
• Please post your Challenge workout video on your social media handles & share the link in the Google Form… 

Note – If you have an injury in your arms, wrists, ankles, shoulders, or feet, you should avoid doing Plank Pose. People who have recently had abdominal, shoulder, knee, hip, or spine surgery should avoid this posture.

We had great hopes that you would accomplish this Fitistan Friday Fitness Challenge with the same zeal as you did the prior time. And if it makes you excited for the next one, you haven’t let us down. Now comes the thrilling part.

Several very experienced persons chose to take on this extremely difficult responsibility, and each one performed magnificently. Some showed exceptional zeal and competence, but just a handful was successful in completing this mission. The winners’ names are shown below. Congratulations to everyone, and thank you to everyone who participated!

1. Rakesh Roshan – 380 (Only certificate winner of the 8th Jan Challenge)
2. Harmeek Singh- 344 (Only certificate winner of the 8th Jan Challenge)
3. Mayurika Gupta – 330
4. Rutvija R Shenvi – 302 (Only certificate winner of the 15th Jan Challenge)
5. Manminder Kaur – 300
6. Binny Kumari Bala – 290 (Only certificate winner of the 15th Jan Challenge)
7. Meenakshi Ahuja – 281
8. Ram Dayal Singh – 230
9. Madhu Kanoujiya – 200
10. Sonali Sethi – 190

(One Person Wins A Hamper Only Once Every Month)

MEN

1. Rakesh Roshan – 210
2. S.P.Sharma – 191
3. Harmeek Singh – 182
4. Gautam Sahani – 170
5. Mohit Vats – 156

WOMEN

1. Dr. Riya Panjwani – 167
2. Sonia Sawhney – 157
3. Kamaldeep Pandher – 155
4. Rutvija R Shenvi – 153
5. Meenakshi Ahuja – 152

SPECIAL/INSPIRING CATEGORY

Autar Singh Bindra (63 yrs) – 127

Special / Inspiring Winners and 1st, 2nd, 3rd Winners get a Certificate with a Fast&Up Hamper & 4th, 5th Winners get a Certificate.

(One Person Wins A Hamper Only Once Every Month)

Don’t be fooled by the movement’s simplicity: high knees can be a high-intensity cardiovascular exercise. High knees get your blood flowing while also activating your core and strengthening your legs. Learning how to do high knees will activate the entire leg, strengthen hip flexors, improve lower-body coordination and flexibility, and increase momentum in your stride.

How to Perform High Knees

1. Begin by standing with your feet hip-distance apart.
2. Lift your right knee as high as it will go and raise your opposite arm, then quickly switch so your left knee is up before your right foot lands. Continue eccentrically pulling knees up for as long as desired.

Pro advice:

• High knees aren’t designed to cover a lot of land. It is to fast raise the knees as high as possible. If you’re in your living room, you may just move a few inches or not at all, and that’s OK.
• Your steps should be light and swift. To gain speed, concentrate on your landings rather than your knees. (Alternatively, return to kindergarten and pretend the ground is molten lava. Many a runner has sped up to avoid being scorched.)
• Move your arms as though you’re running. Arm motions also assist to increase speed and engage the upper body.

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• 15th January 2023
• Fitistan Weekend Challenge 
• #FitBharatHighKneesChallenge
• High Knees Video Link – https://youtu.be/5rwXbpdMxek 

• Duration – 2 minutes
• Upload – Sunday 
• Please mention your total count of High Knees & post your Challenge workout video on your social media handles & share the link in the Google Form

Note – Anyone having joint or orthopaedic concerns please avoid them. Anyone having Cardiovascular trouble please avoid Jumping.

Eligibility criteria to qualify for FitBharat Weekend Challenge

• Please complete the challenge n mention your full name & time or reps done.
• Once Challenge is done please DO NOT FORGET to fill out the Google form –  https://tinyurl.com/23vuws83 
• Remember to tag 3 people (can be your friend/family/neighbour anyone) in your post.

The Fitistan Jumping Jack Challenge will kickstart your workout routine and leave you feeling joyous and cheery at the end of the day. Let’s take a look at what this all entails…

Jumping Jacks Benefits- 

1. Improves cardiovascular fitness
2. Leg strength has improved
3. It’s a full-body workout
4. Calories are burned

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• 8th January 2023
• Fitistan Weekend Challenge 
•  #FitBharatJumpingJacks 
• Duration – 2 minutes
• Upload – Sunday 
• Please mention your total count of Jumping Jack & post your Challenge workout video on your social media handles & share the link in the Google Form…
•  Note Anyone having knee pain please avoid Jumping.

Eligibility criteria to qualify for Fitistan Weekend Challenge

• Please complete the challenge n mention your full name & time Or reps done.
• The challenge is done please DO NOT FORGET to fill out the Google form link – 

https://tinyurl.com/34tjc64m 

• Remember to Tag 3 People (can be your friend/family/neighbour anyone) in your post.

Soldierathon is a unique event which is created to not only honor the wounded and martyred Indian troops who gave their lives in defense of the country but also a movement towards a disease free & fitter Bharat. Every iteration of Soldierathon aims to not only honor India’s brave hearts but also to foster an atmosphere where the people of India, particularly the youth, are “made aware of the immense sacrifices” made by the country’s defense forces.

Major Surendra Poonia, VSM of Fitistan, is on a mission to reawaken in the populace a sense of pride for the soldiers who toil selflessly every day to uphold India’s integrity, unity, sovereignty and safety. He is hopeful that through a soldierathon, people will not only honor the brave heart’s’ sacrifice on a special day but also put an emphasis on their health.

 

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A post shared by Fitistan-एक Fit भारत 🇮🇳 (@thefitistan)

Soldierathon Vijay Run

It celebrates the victory of our soldiers who defeated Pakistan & created a new country- Bangladesh. 93000 Pakistani soldiers surrendered to Indian Armed Forces in in 1971,biggest ever surrender by any nation or army in military history of world .
Gen VK Singh , former army chief & currently minister in the govt of India is the patron of Soldierathon.

The event happens on the Sunday closest to 16th December every year. This year , it is being held on 18th of December PAN India. You can run, walk, or cycle – it’s all on you. Here are some details you can check out!

What should you do?

1. You can run, walk, or cycle the 3 or 5 or 10 or 21 kilometer distance.
2. This activity is available throughout India.
3. This Vijay run takes place on 18th December, 2022.

How do you get involved?

1. The registration fee is Rs. 399 for the early bird special.
2. A T-shirt, a Soldierathon Vijay medal, a certificate and courier of the same are included in this offer.

How can you register?

Click on either of the links below-
– Fitistan.com
– https://t.co/9ZzVzF4U7f

For any queries, please connect on soldierathon@fitistan.com or DM on Instagram : @thefitistan or @fitnessindiashow.

Only 1 day to go until the registration stops. Tap the link and don’t miss a chance to pay tribute to the soldiers who have always stood up for you and your watan.

Benefits of doing wall squats

1. Wall squats strengthen the core and lower body: Wall squats are a good way to strengthen your glutes, hamstrings, and quadriceps—especially your inner thighs—in a short amount of time. They strengthen your core by working your abdominal muscles as well as your legs.
2. Wall squats aid in muscle endurance building: An isometric exercise, wall squats require the body to remain stationary throughout the workout. You’ll be able to hold the wall squat for longer periods of time if you practice it regularly, which will help you build muscle endurance.
3. Wall squats are a quick and easy workout at home: Wall squats are one of the most convenient and efficient leg exercises. They are simple to incorporate into any workout routine and don’t require any equipment.

How to do wall squats with proper form

Start with two to three 30 to 60 second sets of wall squats. Choose a time that gives you enough time to keep up good technique throughout each set.

Step 1: Place your back against the wall and your feet about 6 to 9 inches away from the wall and your back against the wall.

Step 2: Squat down the wall so that your knees are about 90 degrees in front of you.

Step 3: Stand firm on this foothold for the assigned timeframe.

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10th Nov – 30th Nov 2022 #Fitistan 21 Days Challenge
Challenge – Wall Squat
Please use hashtag #WinterChallenge
Duration – 2.10 minutes
Upload – Everyday
Once Challenge is done please DO NOT FORGET to fill out the Google form link 👇🏻 https://t.co/COZtGpsbvp pic.twitter.com/eciuWEeBkb

— Fitistan-एक Fit भारत 🇮🇳 (@TheFitistan) November 10, 2022

Fitistan Wall Squat Challenge

When: 10th November, 2022 – 30th November, 2022

How: Perform wall squats and post your challenge workout video on your social media handles using hashtag #WinterChallenge & do not forget to fill the Google form. Google form needs to be filled once only.

Duration: 2.10 minutes

Note: People having knee pain/injury, kindly avoid this challenge.

Eligibility criteria to qualify for Fitistan 21 Days Challenge

1. Please complete the challenge and mention your full name for all 21 days.
2. Once the challenge is done, please DO NOT FORGET to fill the Google form link – https://tinyurl.com/as87fjyt
3. Remember to tag 3 People can be your friend/family/neighbour anyone) in your post

Tag @thefitistan , @fastandup_india and @fitnessindia1 on Twitter.

Major Surendra Poonia and former Mrs India World 2013 Shilpa Bhagat created Fitistan. Fitistan’s mission is to strengthen each organization’s capacity by establishing very straightforward implementable objectives and challenges which are backed by simple fitness tools.

This year’s Fitistan Soldierathon will be a Vijay Run in honour of our soldiers. All you have to do is take part and commemorate the men who fight every day, putting their lives on the line for us, and only us.

What should I do?

1. You can run, walk, or cycle the 3 or 5 or 10 kilometer distance.
2. This activity is available throughout India.
3. This Vijay run takes place on 18th December, 2022.

How do I get involved?

1. The registration fee is Rs. 399 for the early bird special. This offer is valid until November 20th, 2022.
2. A T-shirt, a Vijay medal, and a certificate are included in this Soldierathon.

This challenge consists of three workouts: jumping jacks, squats, and plank holds.

Jumping Jacks (30 secs) 

1. Stand up straight, feet together, and hands by your sides.
2. Jump up, spread your feet, and join your hands above your head.
3. Repeat the jump and return to the starting position.
4. Continue until the set is finished.

Jumping jacks are a great full-body exercise that improves aerobic fitness, builds muscle, and promotes relaxation. This exercise also improves muscle endurance and increases the metabolic rate of the body and promotes weight loss. 

Squats (30 secs) 

1. Place your feet shoulder-width apart.
2. Bend your knees, push your hips back, and stop when your hip joint is slightly lower than your knees.
3. Return to the starting position by pressing your heels into the floor.
4. Continue until the set is finished.

Squats are an excellent exercise for toning the legs and glutes as well as strengthening the knee muscles. You can expect to see improvements in your flexibility and balance if you do this on a regular basis. Squats are also excellent for getting the blood pumping throughout the body, which promotes circulation, eliminates waste, and reduces cellulite.

Plank Hold (60 secs) 

1. Begin in a push-up position, elbows under shoulders, and feet hip-width apart.
2. Bend your elbows and place your weight on your forearms and toes, keeping your body straight.
3. Hold for as long as you can.

Including the plank in your workout routine aids in the development of core strength and flexibility. This exercise tones the abs and slims the waist, and because it engages and strengthens your entire core, it also improves your posture and helps to relieve back pain.

So, are you ready to embark on this daily exercise marathon? We are!

How can I take part in the Fitistan Diwali Challenge?

• Every day, post a video of your 2-minute workout from 11th to 31st October, 2022.
• Use hashtag #FitistanDiwali

Congratulations to all the winners 🏆 of
25th September 2022 #FitBharatKneetoElbowChallenge pic.twitter.com/i1ulhawkGP

— Fitistan-एक Fit भारत 🇮🇳 (@TheFitistan) September 28, 2022

MEN

1. Harmeek Singh – 229
2. Rakesh Roshan – 225 (Only certificate winner of 4th Sep Challenge
3. Prashant Kumar – 175
4. Ram Dayal Singh – 170 (Only certificate winner of 11th Sep Challenge)
5. Bheeshm Gupta – 165 (Only certificate winner of 4th Sep Challenge) 

WOMEN

1. Archana S Kadam – 185
2. Dr. Riya Panjwani – 180 (Only certificate winner of 4th Sep Challenge) 
3. Kuljit kour – 175
4. Tina S Jain – 165
5. Snehal V Nikam – 160

SPECIAL/INSPIRING CATEGORY

Astha Kumar (11yrs) – 175

Special / Inspiring Winners and 1st, 2nd, 3rd Winners get a Certificate with a Fast&Up Hamper & 4th, 5th Winners get a Certificate.

(One Person Wins A Hamper Only Once Every Month)