Fitness Challenge Day 90

Posted by on April 5, 2014

It's hard to believe it's the last day of the challenge.  You have three tasks to complete today.  The first is to do the fitness test below.  The second is to post your scores on the forum or on facebook.  The final challenge is to upload your final picture and measurements***You have until April 6th, 2014 at 11:59pm to complete the exit form.*** You must fill it out by Sunday evening to be eligible for any contest prize.

Warm-Up

Take a brisk five minute walk or jog in place for two minutes.

Lying Crossover Knee Stretch

Side Lunge with Side Reach

Lunge & Rock

Fitness Test

For all of the following exercises, do as many as you can in one minute (write down your scores). Try to have a team member or buddy count, so you can concentrate on the exercise.  Rest no more than one minute between tests. 

Step Ups (Switch legs at 30 seconds. If you do not have access to stairs, step forward and backward quickly leading with one leg and then switch at 30 seconds.)

Sit Ups (It helps to have someone holding your ankles or placing them under something sturdy like a couch. If you have a bad back, do crunches instead.

Push Ups (Modify by performing them from your knees.

Box Squats (Use something like a chair, couch, box or stair to tap with your hips on every repetition.

Hold a Plank as long as you can. Note your time. (Keep your butt and hips down, body parallel to floor. Modify by performing them from your knees.)

The first time through is your official fitness score.  Repeat the circuit two more times to complete the workout. After your third time, complete the cool down below.

Cool-Down

(Hold each stretch for 30 seconds on each side.)

Lying Single Knee Crossover & Shoulder Stretch

Seated Wide Leg Side Bend

Hip Flexor Lunge

Disclaimer: Always contact us if you are unsure about how to perform a movement. By attempting the workout above, you are assuming any and all risk that comes with exercising on your own, without trainer supervision. Always make sure you are cleared for exercise by your family physician.

Comments