The February Thruster Challenge is BACK for its 7th year! It’s a month of thrusters, in a very doable progression. There’s also a secondary challenge, to motivate you to learn something new — literally!
This challenge started in 2012 and I captured it back then in some wacky videos at great locations, with a large variety of objects.
I hope you join us this month. It’s free and your body will thank you at the end of the month! Plus, the support group on Facebook brings friendly and positive people together from around the world (we usually have 10+ countries and at least 4 continents represented).
Primary Challenge: Do Thrusters Every Day
Every day for the month of February, you do the exercise movement called a Thruster.
You start with only 2 reps on day one (February 1st) and you finish the month with 56 reps on the final day (February 28).
The rep count is the day of month x 2. For example, February 1st = 2 reps, Feb 2nd = 4 reps, Feb 9th = 18 reps.
New to thrusters? Check out this excellent video demo using a barbell, as well as my demo & intro video from 2012. The base of the movement is the Squat, so here’s my Air Squat demo video for reference as well. Btw, you don’t have to use a barbell — more info on that below!
You pick the appropriate weight for your fitness and goals, and you can change it as you wish. Firebreathers: challenge yourself this month. Newbies: start super light and make sure your form is solid and consistent.
What if you started late or got behind?
If you get behind, you can make up days. If you are traveling and worried about missing a day, you can work ahead.
Late starter? no worries, you can make up the reps.
What do I thrust?
You can do Thrusters with ANYTHING you want in your hands: barbell, dumbbells, candlestick holders, kettlebells, a child — or a couple of them, rucksack, suitcase, skis, etc.
I encourage you to experiment with as many different objects as possible. Mix it up!
What if I don’t have weights or a gym?
Don’t have a gym? No problem, just use things you find around your home, your neighbors home, or any local construction site, hardware store, or bowling alley (perhaps ask first!). Make a sandbag or add some weight to a backpack and use it.
If you’re on a business trip, look around your hotel room…you’ll find something: your shoes, your luggage, furniture… Just check the ceiling height first before you send a chair into the room above yours!
Secondary Challenge: Learn 1 New Skill and Teach 1 Skill
For each monthly challenge, I offer a primary challenge that is physical and a secondary challenge that focuses on personal growth, supporting others, or getting out of your comfort zone. For February that challenge is to learn one new skill and to teach someone a new skill. You can make this as simple or as complex as you wish. The skill can be as simple as learning to tie a specific knot, or a perhaps a little more involved, such as learning a few chords on a guitar.
You could invest 5 minutes in this on Day 1, learn a skill and be done with it. OR, you could invest a little time each day.
As an example, I want to learn how to juggle. I’ll film a video at the start and end the month. The skill I’ll teach is handpan. I’ll teach someone how to play an improvised tune from scratch.
Pick anything you want to learn and anything you want to teach. I’m curious what you pick, so please share that in our FB group.
Helpful Tools & Ideas
Reminder and Accountability Apps: I used the app called Productive to remind me and keep accountable during these monthly challenges. There are others as well. These apps are excellent for accountability.
Spreadsheet: You can also use a simple spreadsheet to track both your Thruster Reps and the action. Please feel free to download and use this template.
How to Join
Just ask to join this closed Facebook Group — for support and accountability.
Once you’re in, feel free to add any friends who want to join.
It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!
By the way, this whole thing is FREE — just good people coming together to support each other.
Do I get to count Thrusters I do in a workout already? Yes!
What if I’m traveling and have nothing to thrust? Be creative, my friend! Rucksack, laptop, suitcase, shoes, hotel room chair, broom stick, books. The options are endless!
May I bank days (work ahead) or catch-up if I miss some days? Sure. I’d rather you bank days and use them later than to start playing catch-up. If you get behind too many days, especially later in the challenge, it’s all too easy to quietly quit the challenge. But you don’t want to be that person, right!
How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on my other social media channels.
Can I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?
I hope you join us!
Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & Thrive, Run Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.