Here are my test results:

Atomic Pushup - 12

Suspended lunge - 14 each side

45 row - 19

Hip Press - 19

Postural Squat - 17

Got to lower my cholestorol so will be doing a lot of cardio followed by TRX Essential - Flexibility.  Will also do TRX Essential - Strength once a week with maybe the ABX thrown in a day.  The goal for me this month is to just stay moving.

Linda:
To improve at the Atomic Push-up you could do standard pushups and then suspended crunches seperately. Or do the pushup from your knees and then a suspended crunch. Each way would make it easier, allowing you to acolmplish more and then return to the Atomic Push-up once you've trained up.

 For the hip press you should try doing it with your feet on the floor. This removes the instability factor, allowing you to do far more.

Since your Core is weak i'd also advise doing suspended planks during each workout. I don't know if you know what a plank is, just incase you don't put your feet in the TRX foot cradles, and then raise up your body up and keep it steady for 30 seconds or as long as possible. You can support your self either from your elbows (easier) or your hands (harder). You can also do side planks, where you roll onto one side, and raise yourself up and support yourself in the same way. If you find the suspended planks too hard, leave out the TRX and do it with your feet on the floor.

If you follow my advice your core should strengthen really quickly and help you a lot! :D

I can't wait to get started Frasher and Max thank you for the tips.  This is a great challenge at the perfect time of year, it's cool in Tucson.

Oh, i forgot, 1 hour+ of walking each day as per my norm.

I love a good challenge!  I'll be doing the test tomorrow in lieu of my TRX workout.  Will post the results and planned schedule later!

Good training everyone!

This challenge comes with great timing!  I just celebrated my 48th birthday and was a bit disappointed with myself, for not making a physical goal to mark this year.  In the past few years, I have trained to do one-arm push-ups, full pull-ups, compete in a triathlon, etc.; these are gifts I give to myself (as every day, and every year is a gift).   This year has been consumed with starting my career in the fitness industry, so my goals were not physcial.  Although, I do work with my clients 5 days a week, my own personal fitness level has fallen.  There's also been a considerable amount of book time, as my knowledge grows, it seems so does my waistline and rearend!  Nothing serious, just not at my personal best.  Presently, I'm 5'4", 125 lbs. and still quick as bunny!

I am fortunate enough to live in the beautiful Rocky Mountains of Colorado!  However, my mojo for the winters has waned considerably, over the years.  So, challenge accepted, and look forward to bonding with my TRX! 

My TRX was purchased at this year's IDEA fitness conference in Las Vegas.  I walked into the expo hall and went directly to their booth.  It's a good thing I did it early, because the TRX booth was mobbed, every moment there after.  Fortunately, I was able to attend classes with amazing presenters like Fraser Quelch and Todd Durkin, the Kings of TRX!

I'm ready and motiviated to begin this challenge tomorrow morning!  I look forward to your company and encouragement along the way...

L.A. in CO

Day one is in the books with

Atomic Pushups -20

Suspended Lung

Left- 15

Right15

45 Degree Row- 20

Hip Press 15

Postural Squat 12

 Some disapointment in my results but a great foundation to start at. 

Atomic Pushup - 11

Suspended Lunge - 9

45 degree row - 15

Hip press - 13

Postural Squat - 9

I'm in need of a good challenge and some motivation. I think this 31 day challenge is exactly what I need! Thank you.

Atomic Pushup 5

Suspended Lunge 8

45degree Row 13

Hip Press 13

Postural Squat 2

The postural squat nearly killed me. I can squat all day as long as my arms are down. With my arms extended overhead I could barely squeak out 4 and only 2 were in decent form. Any suggestions to help me build the strength I'm missing? I felt like someone asked me to swim freestyle with my arms tied together.

My plan is to do something every single day for the next 31. I'm going to try to do a TRX DVD or workout 3x/week.

Hey Scottie,

No problem about tips, I study a lot about physical fitness in my spare time (hence so much posting!). Probably because of being ill and a lot of people therefore doubting my ability with physical tasks. Though it may not be 'spare time' for much longer, since my visit to the US is to look at college programs for human kinetics and training.

 I think I have a tip for you as well. I think the main cause of your disappointment (even though your results were good) was a failure of endurance. I think it was this because your reps got lower progressively, which suggests you became tired as you worked through them, and not an inherent weakness in any of the exercises. To enhance your endurance I would suggest you took up a training plan that focuses on challenging endurance. You could do this by doing a program like I am going to do, or with less exercises but multiple sets with high total reps. Also doing high intensity cardio training for around 10 minutes on non-TRX days, which would help you tap your energy resources towards the end of the workout more efficiently.

Max

Trigirl: I have the perfect exercise for you. An isometric exercise!

When i first did the Postural Squat this spring it was my arms that were killing me as well, I actually could do the exact same number of Reps as you. So what you have to do is get in the same position with the TRX as the postural squat but forget all about the squats and keep your arms above your head for as long as possible, then rest, and go back into position, keep them up for a total of 1 minute in as few sets as possible. After a week or two of this is should become far, far easier. Then go back to including the squats.

If once that's done you want to take it another step you've got the Turkish Lift. Lie on your back and hold a dumbbell with one hand straight up at a 90º angle from the floor, keep your arm always at this angle from the ground. You then roll onto the other side and push yourself up with the other hand, then get to a kneeling position, and then stand up. Very tricky.

I hope the isometric exercise helps you with the Postural Squat as much as it helped me.

 male, 41yrs old, 5'-9", 172lbs

A-pushups: 18

Suspended Lunge: L: 19 R:18

45deg Row: 20

Hip Press: 25

Postural Squat: 19

Plan is to do TRX & Monkeybar workouts 3-4 days/week, road cycling 1-2 days/week, mtb 1-2days/week, kiteboard as the wind allows (replacing road cycling)

Having seen your other posts i see you mean easier.

They have a suggestions after the videos: http://community.fitnessanywhere.com/forums/t/783.aspx

Atomic pushup: Either do a plank for 30 seconds or do a pushup from the knees, and then raise your knees of the ground and do a suspended crunch.

Suspended Lunge: use the TRX and do an Assisted Lunge.

Row: Stand up straight and row forward.

Hip press: either do it with your feet behind the neutural point or do it with your feet on the floor.

Postural Squat:  use the TRX and do Assisted Squats. You squat and use the TRX to help pull yourself up to standing.

 Max,

 That is what I was thinking also.  After the challenge I took a few minutes to think what I would have to do to improve.  I'm looking to do the challenge 3 days a week and every other week toss in a 4th.  Thanks for the pointers.  

I will turn 42 on the last day of October, so the timing is perfect.  Furthermore, I am coming off of a torn calf muscle and a pinched nerve in my neck.  I feel fairly pathetic after too much time on the mend, so the time is truly right.  I am an endurance mountain biker - 5'8" 150lbs.  I will continue to ride 4-6 days per week, increasing both the amount of time on the bike and the number of intervals each week as my conditioning improves.  I may try to fit in a time trial test this week for comparison at the end of the month as well.

 My goal is to increase my initial test scores by 25%-30% by the end of this month.  I will use the TRX 3-4 days per week, trying to incorporate Fraser’s aforementioned circuits.

 TRX Atomic Push Up – 13

TRX 45 Degree Row – 17

TRX Hip Press – 18

TRX Postural Squat – 13

Oblique Crunch – 11 to each side

I substituted  Oblique Crunches for the Suspended Lunge.  My "old" knees simply will not handle the lunges.  I think the crunches may better serve my cycling anyway.  TRX drew my attention earlier this year when I realized that my core had turned to pudding after too many years of cycling.

 Any recommendations for exercises that are a bit more knee “friendly” which I could substitute for the lunges?