To access all info, visit the website at: http://www.mountainswim.com.au/workout-challenge.html
Swimmer Challenges. Over the next six weeks I am issuing a workout challenge for all swimmers! The more that participate the better it will be! Each week I will aim to add a new set of challenges and exercises for swimmers to do. Swimmers need to submit their results using the Mountain Swim Workout Challenge form. At the end of the 6 weeks we will see who achieved how many points.
Please make sure to observe the following:
- NO SHORTCUTS!
- Remember Safety! Watch for traffic during runs, wear correct clothing/bright clothing at night, have lights etc for rides.
- Don’t lift super heavy weights. Light weights are okay for older swimmers.
- Don’t over do it. Start simple and build up each week. This is a personal challenge as much a team one.
- Not sure of the terminology: Google it!
- You can use the Strava app on a smartphone to track your run and create a group with other swimmers.
- Parents are also welcome to participate.
- Workouts can be substituted for similar things. If you are unsure please send me a message to check.
- This week’s challenges end on Midnight on Sunday.
- Uploading a photo of you, or your workout, or related on the Mountain Swim Facebook page is worth a bonus point!
Schedule:
Week 1 (Ends 29th March)
Week 2 (Ends 5th April)
Week 3 (Ends 12th April)
Week 4 (Ends 19th April)
Week 5 (Ends 26th April)
Week 6 (Ends 3rd May)
Please let me know your results by logging on above!
Issue your own workout challenge!
In week 2 swimmers are welcome to issue their own challenge using the Mountain Swim Facebook Page. This will be worth points also! The challenge needs to consider the following:
Please make sure to observe the following:
- NO SHORTCUTS!
- Remember Safety! Watch for traffic during runs, wear correct clothing/bright clothing at night, have lights etc for rides.
- Don’t lift super heavy weights. Light weights are okay for older swimmers.
- Don’t over do it. Start simple and build up each week. This is a personal challenge as much a team one.
- Not sure of the terminology: Google it!
- You can use the Strava app on a smartphone to track your run and create a group with other swimmers.
- Parents are also welcome to participate.
- Workouts can be substituted for similar things. If you are unsure please send me a message to check.
- This week’s challenges end on Midnight on Sunday.
- Uploading a photo of you, or your workout, or related on the Mountain Swim Facebook page is worth a bonus point!
Schedule:
Week 1 (Ends 29th March)
Week 2 (Ends 5th April)
Week 3 (Ends 12th April)
Week 4 (Ends 19th April)
Week 5 (Ends 26th April)
Week 6 (Ends 3rd May)
Please let me know your results by logging on above!
Issue your own workout challenge!
In week 2 swimmers are welcome to issue their own challenge using the Mountain Swim Facebook Page. This will be worth points also! The challenge needs to consider the following:
- Be a physical (Or even mental, ie math problem, riddle) challenge.
- Be achievable without needing specific gear. (a bike or such is fine).
- Be something younger or older swimmers can scale up or down.
Week 1 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each
Skipping for 3 minutes straight
10 pushups twice in the week
20 situps twice in the week
30 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 2 (2 points):
3x jogs for at least 20minutes each
Skipping for 4 minutes straight
15 pushups twice in the week
30 situps twice in the week
40 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 3 (3 points):
4x jogs for at least 20minutes each
Skipping for 5 minutes straight
20 pushups twice in the week
40 situps twice in the week
50 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 4 (4 points):
5x jogs for at least 25minutes each
Skipping for 6 minutes straight
25 pushups twice in the week
50 situps twice in the week
60 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 5 (5 points):
6x jogs for at least 25minutes each
Skipping for 8 minutes straight
30 pushups three times in the week
60 situps three times in the week
70 second bridge hold three times in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
2x Jogs in the week of at least 15 minutes each
Skipping for 3 minutes straight
10 pushups twice in the week
20 situps twice in the week
30 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 2 (2 points):
3x jogs for at least 20minutes each
Skipping for 4 minutes straight
15 pushups twice in the week
30 situps twice in the week
40 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 3 (3 points):
4x jogs for at least 20minutes each
Skipping for 5 minutes straight
20 pushups twice in the week
40 situps twice in the week
50 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 4 (4 points):
5x jogs for at least 25minutes each
Skipping for 6 minutes straight
25 pushups twice in the week
50 situps twice in the week
60 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 5 (5 points):
6x jogs for at least 25minutes each
Skipping for 8 minutes straight
30 pushups three times in the week
60 situps three times in the week
70 second bridge hold three times in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Week 2 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 100m sprint.
Skipping for 3 minutes straight, twice a week
10 burpees twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week
step lunge around your house
60 seconds of fast mountain climbers twice in the week
30 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 100m sprint.
Skipping for 4 minutes straight, twice a week
15 burpees twice in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps twice in the week
step lunge around your house twice a week
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 100m sprints.
Skipping for 5 minutes straight, twice a week
20 burpees twice in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps twice in the week
step lunge around your house twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 100m sprints.
Skipping for 6 minutes straight, twice a week
25 burpees twice in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps twice in the week
step lunge around your house thrice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 8 minutes straight, twice a week
30 burpees three times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps three times in the week
step lunge around your house thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold three times in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 100m sprint.
Skipping for 3 minutes straight, twice a week
10 burpees twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week
step lunge around your house
60 seconds of fast mountain climbers twice in the week
30 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 100m sprint.
Skipping for 4 minutes straight, twice a week
15 burpees twice in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps twice in the week
step lunge around your house twice a week
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 100m sprints.
Skipping for 5 minutes straight, twice a week
20 burpees twice in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps twice in the week
step lunge around your house twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 100m sprints.
Skipping for 6 minutes straight, twice a week
25 burpees twice in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps twice in the week
step lunge around your house thrice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 8 minutes straight, twice a week
30 burpees three times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps three times in the week
step lunge around your house thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold three times in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Week 3 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 3 minutes straight, with 20 seconds of backwards rope, twice a week
10 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week or 30 russian twists
step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
30 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 20 stairs
10 seconds total dish hold twice in the week
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 4 minutes straight, with 20 seconds of backwards rope, twice a week
15 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, three times in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps or 40 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 50 stairs
20 seconds total dish hold twice in the week
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 5 minutes straight, with 20 seconds of backwards rope, twice a week
20 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, four times in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps or 50 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 80 stairs
30 seconds total dish hold twice in the week
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 6 minutes straight, with 20 seconds of backwards rope, twice a week
25 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, five times in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps or 60 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 120 stairs
40 seconds total dish hold twice in the week
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 8 minutes straight, with 20 seconds of backwards rope, twice a week
30 burpees three times in the week
30 seconds of fast running on the spot, bringing knees high, six times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps or 70 russian twists three times in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold three times in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 150 stairs
50 seconds total dish hold twice in the week
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 3 minutes straight, with 20 seconds of backwards rope, twice a week
10 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week or 30 russian twists
step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
30 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 20 stairs
10 seconds total dish hold twice in the week
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 4 minutes straight, with 20 seconds of backwards rope, twice a week
15 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, three times in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps or 40 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 50 stairs
20 seconds total dish hold twice in the week
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 5 minutes straight, with 20 seconds of backwards rope, twice a week
20 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, four times in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps or 50 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 80 stairs
30 seconds total dish hold twice in the week
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 6 minutes straight, with 20 seconds of backwards rope, twice a week
25 burpees twice in the week
30 seconds of fast running on the spot, bringing knees high, five times in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps or 60 russian twists twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 120 stairs
40 seconds total dish hold twice in the week
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 8 minutes straight, with 20 seconds of backwards rope, twice a week
30 burpees three times in the week
30 seconds of fast running on the spot, bringing knees high, six times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps or 70 russian twists three times in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold three times in the week
4 minutes spend on stretching legs twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 150 stairs
50 seconds total dish hold twice in the week
Week 4 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 4 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
10 burpees twice in the week, at the end of each burpee include 2 star jumps
10 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week or 30 russian twists
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 40 stairs
10 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 5 minutes straight,with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
15 burpees twice in the week, at the end of each burpee include 2 star jumps
20 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, three times in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps or 40 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 70 stairs
20 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 6 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
20 burpees twice in the week, at the end of each burpee include 2 star jumps
30 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, four times in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps or 50 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 100 stairs
30 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 7 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
25 burpees twice in the week, at the end of each burpee include 2 star jumps
40 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, five times in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps or 60 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 140 stairs
40 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 9 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
30 burpees three times in the week, at the end of each burpee include 2 star jumps
50 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, six times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps or 70 russian twists three times in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
80 second bridge hold three times in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 170 stairs
50 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 4 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
10 burpees twice in the week, at the end of each burpee include 2 star jumps
10 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, twice in the week
6 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week)
20 situps twice in the week or 30 russian twists
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
40 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 40 stairs
10 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 2 (2 points):
3x jogs for at least 20minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 5 minutes straight,with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
15 burpees twice in the week, at the end of each burpee include 2 star jumps
20 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, three times in the week
10 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week)
30 situps or 40 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 70 stairs
20 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 3 (3 points):
4x jogs for at least 20minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 6 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
20 burpees twice in the week, at the end of each burpee include 2 star jumps
30 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, four times in the week
14 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week)
40 situps or 50 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 100 stairs
30 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 4 (4 points):
5x jogs for at least 25minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 7 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
25 burpees twice in the week, at the end of each burpee include 2 star jumps
40 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, five times in the week
20 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week)
50 situps or 60 russian twists twice in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 140 stairs
40 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Level 5 (5 points):
6x jogs for at least 25minutes each, each jog must include three (roughly) 100m sprints.
Skipping for 9 minutes straight, with 30 seconds of backwards rope and 20 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week
30 burpees three times in the week, at the end of each burpee include 2 star jumps
50 dips on a couch or chair, twice in the week
30 seconds of fast running on the spot, bringing knees high, six times in the week
25 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week)
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week)
60 situps or 70 russian twists three times in the week
20 bicep curls on each arm using a 1 or 2kg weight, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
80 second bridge hold three times in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 170 stairs
50 seconds total dish hold twice in the week
Eat at least three pieces of fruits in the week (whole fruits if its and apple or similar)
Week 5 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 5 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week.
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
12 burpees twice in the week, at the end of each burpee include 3 star jumps
10 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, twice in the week
8 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week), OR 20 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week) OR 2 sets of 6 pushups three times a week. OPTION: add a twist after each pushup
25 situps twice in the week or 35 russian twists or 40 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
Step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
5 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 50 stairs
10 seconds total dish hold twice in the week
3 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 2 (2 points):
3x jogs for at least 20 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 6 minutes straight,with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
17 burpees twice in the week, at the end of each burpee include 3 star jumps
20 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, three times in the week
12 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 25 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week) OR 2 sets of 10 pushups three times a week. OPTION: add a twist after each pushup
35 situps or 45 russian twists twice in the week or 50 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
10 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 80 stairs
20 seconds total dish hold twice in the week
5 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 3 (3 points):
4x jogs for at least 20 minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 7 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
22 burpees twice in the week, at the end of each burpee include 3 star jumps
30 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, four times in the week
16 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 30 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week) OR 2 sets of 18 pushups three times a week. OPTION: add a twist after each pushup
45 situps or 55 russian twists twice in the week or 60 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
15 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 110 stairs
30 seconds total dish hold twice in the week
8 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 4 (4 points):
5x jogs for at least 25 minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 8 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
27 burpees twice in the week, at the end of each burpee include 3 star jumps
40 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, five times in the week
22 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 35 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week) OR 2 sets of 24 pushups three times a week. OPTION: add a twist after each pushup
55 sit-ups or 65 russian twists twice in the week or 70 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
80 second bridge hold twice in the week
20 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1x bike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 150 stairs
40 seconds total dish hold twice in the week
10 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 5 (5 points):
6x jogs for at least 25 minutes each, each jog must include three (roughly) 150m sprints.
Skipping for 10 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week, also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
32 burpees three times in the week, at the end of each burpee include 3 star jumps
50 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, six times in the week
27 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 40 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week) OR 2 sets of 35 pushups three times a week. OPTION: add a twist after each pushup
60 situps or 70 russian twists three times in the week or 75 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
90 second bridge hold three times in the week
25 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 180 stairs
50 seconds total dish hold twice in the week
12 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 5 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week.
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
12 burpees twice in the week, at the end of each burpee include 3 star jumps
10 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, twice in the week
8 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week), OR 20 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 5 pushups (up to 20 times in the week) OR 2 sets of 6 pushups three times a week. OPTION: add a twist after each pushup
25 situps twice in the week or 35 russian twists or 40 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
Step lunge around your house then do 10 jumps as high as you can
60 seconds of fast mountain climbers twice in the week
50 second bridge hold twice in the week
5 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 50 stairs
10 seconds total dish hold twice in the week
3 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 2 (2 points):
3x jogs for at least 20 minutes each, each jog must include a (roughly) 150m sprint.
Skipping for 6 minutes straight,with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
17 burpees twice in the week, at the end of each burpee include 3 star jumps
20 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, three times in the week
12 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 25 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 8 pushups (up to 20 times in the week) OR 2 sets of 10 pushups three times a week. OPTION: add a twist after each pushup
35 situps or 45 russian twists twice in the week or 50 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
10 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 80 stairs
20 seconds total dish hold twice in the week
5 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 3 (3 points):
4x jogs for at least 20 minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 7 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
22 burpees twice in the week, at the end of each burpee include 3 star jumps
30 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, four times in the week
16 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 30 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 14 pushups (up to 20 times in the week) OR 2 sets of 18 pushups three times a week. OPTION: add a twist after each pushup
45 situps or 55 russian twists twice in the week or 60 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
60 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
15 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 110 stairs
30 seconds total dish hold twice in the week
8 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 4 (4 points):
5x jogs for at least 25 minutes each, each jog must include two (roughly) 150m sprints.
Skipping for 8 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
27 burpees twice in the week, at the end of each burpee include 3 star jumps
40 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, five times in the week
22 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 35 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 20 pushups (up to 20 times in the week) OR 2 sets of 24 pushups three times a week. OPTION: add a twist after each pushup
55 sit-ups or 65 russian twists twice in the week or 70 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
80 second bridge hold twice in the week
20 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1x bike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 150 stairs
40 seconds total dish hold twice in the week
10 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Level 5 (5 points):
6x jogs for at least 25 minutes each, each jog must include three (roughly) 150m sprints.
Skipping for 10 minutes straight, with 40 seconds of backwards rope and 30 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week, also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
32 burpees three times in the week, at the end of each burpee include 3 star jumps
50 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
30 seconds of fast running on the spot, bringing knees high, six times in the week
27 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 40 squat jumps (or squat curtsies) 3 times a week.
Each time you walk into your bedroom you do 30 pushups (up to 20 times in the week) OR 2 sets of 35 pushups three times a week. OPTION: add a twist after each pushup
60 situps or 70 russian twists three times in the week or 75 bicycle crunches
20 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
60 seconds of fast mountain climbers twice in the week
90 second bridge hold three times in the week
25 bear jacks twice a week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 180 stairs
50 seconds total dish hold twice in the week
12 inchworms, twice a week.
Eat at least four pieces of fruits in the week (whole fruits if its and apple or similar)
Drink 1 cup/bottle of water each day.
Week 6 Challenges:
Level 1 (1 point):
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 200m sprint.
Skipping for 5 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week.
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
15 burpees twice in the week, at the end of each burpee include 3 star jumps
5 pullups/chinups using a bar if you have one (Optional), twice in the week
12 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, twice in the week
10 straight arm pulldowns using a stretch cord or theraband, twice in the week
8 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week), OR 20 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 7 pushups (up to 20 times in the week) OR 2 sets of 8 pushups three times a week. OPTION: add a twist after each pushup
30 situps twice in the week or 40 russian twists or 45 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
Step lunge around your house then do 10 jumps as high as you can
70 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
60 seconds skydive hold, twice in the week
10 bear jacks twice a week
20 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 70 stairs
15 seconds total dish hold twice in the week
5 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 2 (2 points):
3x jogs for at least 20 minutes each, each jog must include a (roughly) 200m sprint.
Skipping for 6 minutes straight,with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
20 burpees twice in the week, at the end of each burpee include 3 star jumps
10 pullups/chinups using a bar if you have one (Optional), twice in the week
22 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, three times in the week
15 straight arm pulldowns using a stretch cord or theraband, twice in the week
12 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 25 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 10 pushups (up to 20 times in the week) OR 2 sets of 12 pushups three times a week. OPTION: add a twist after each pushup
40 situps or 50 russian twists twice in the week or 55 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
70 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
70 seconds skydive hold, twice in the week
15 bear jacks twice a week
25 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 100 stairs
25 seconds total dish hold twice in the week
7 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 3 (3 points):
4x jogs for at least 20 minutes each, each jog must include two (roughly) 200m sprints.
Skipping for 7 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
25 burpees twice in the week, at the end of each burpee include 3 star jumps
15 pullups/chinups using a bar if you have one (Optional), twice in the week
32 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, four times in the week
20 straight arm pulldowns using a stretch cord or theraband, twice in the week
16 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 30 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 16 pushups (up to 20 times in the week) OR 2 sets of 20 pushups three times a week. OPTION: add a twist after each pushup
50 situps or 60 russian twists twice in the week or 65 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
70 seconds of fast mountain climbers twice in the week
80 second bridge hold twice in the week
80 seconds skydive hold, twice in the week
20 bear jacks twice a week
30 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 130 stairs
35 seconds total dish hold twice in the week
10 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 4 (4 points):
5x jogs for at least 25 minutes each, each jog must include two (roughly) 200m sprints.
Skipping for 8 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
30 burpees twice in the week, at the end of each burpee include 3 star jumps
20 pullups/chinups using a bar if you have one (Optional), twice in the week
42 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, five times in the week
25 straight arm pulldowns using a stretch cord or theraband, twice in the week
22 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 35 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 22 pushups (up to 20 times in the week) OR 2 sets of 26 pushups three times a week. OPTION: add a twist after each pushup
60 sit-ups or 70 russian twists twice in the week or 75 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
70 seconds of fast mountain climbers twice in the week
90 second bridge hold twice in the week
90 seconds skydive hold, twice in the week
25 bear jacks twice a week
35 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1x bike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 170 stairs
45 seconds total dish hold twice in the week
12 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 5 (5 points):
6x jogs for at least 25 minutes each, each jog must include three (roughly) 200m sprints.
Skipping for 10 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week, also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
35 burpees three times in the week, at the end of each burpee include 3 star jumps
25 pullups/chinups using a bar if you have one (Optional), twice in the week
52 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, six times in the week
30 straight arm pulldowns using a stretch cord or theraband, twice in the week
27 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 40 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 32 pushups (up to 20 times in the week) OR 2 sets of 37 pushups three times a week. OPTION: add a twist after each pushup
65 situps or 75 russian twists three times in the week or 80 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
70 seconds of fast mountain climbers twice in the week
100 second bridge hold three times in the week
100 seconds skydive hold, twice in the week
30 bear jacks twice a week
40 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 200 stairs
55 seconds total dish hold twice in the week
14 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
2x Jogs in the week of at least 15 minutes each, each jog must include a (roughly) 200m sprint.
Skipping for 5 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week.
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
15 burpees twice in the week, at the end of each burpee include 3 star jumps
5 pullups/chinups using a bar if you have one (Optional), twice in the week
12 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, twice in the week
10 straight arm pulldowns using a stretch cord or theraband, twice in the week
8 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week), OR 20 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 7 pushups (up to 20 times in the week) OR 2 sets of 8 pushups three times a week. OPTION: add a twist after each pushup
30 situps twice in the week or 40 russian twists or 45 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
Step lunge around your house then do 10 jumps as high as you can
70 seconds of fast mountain climbers twice in the week
60 second bridge hold twice in the week
60 seconds skydive hold, twice in the week
10 bear jacks twice a week
20 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 70 stairs
15 seconds total dish hold twice in the week
5 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 2 (2 points):
3x jogs for at least 20 minutes each, each jog must include a (roughly) 200m sprint.
Skipping for 6 minutes straight,with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
20 burpees twice in the week, at the end of each burpee include 3 star jumps
10 pullups/chinups using a bar if you have one (Optional), twice in the week
22 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, three times in the week
15 straight arm pulldowns using a stretch cord or theraband, twice in the week
12 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 25 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 10 pushups (up to 20 times in the week) OR 2 sets of 12 pushups three times a week. OPTION: add a twist after each pushup
40 situps or 50 russian twists twice in the week or 55 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
70 seconds of fast mountain climbers twice in the week
70 second bridge hold twice in the week
70 seconds skydive hold, twice in the week
15 bear jacks twice a week
25 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 100 stairs
25 seconds total dish hold twice in the week
7 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 3 (3 points):
4x jogs for at least 20 minutes each, each jog must include two (roughly) 200m sprints.
Skipping for 7 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
25 burpees twice in the week, at the end of each burpee include 3 star jumps
15 pullups/chinups using a bar if you have one (Optional), twice in the week
32 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, four times in the week
20 straight arm pulldowns using a stretch cord or theraband, twice in the week
16 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 30 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 16 pushups (up to 20 times in the week) OR 2 sets of 20 pushups three times a week. OPTION: add a twist after each pushup
50 situps or 60 russian twists twice in the week or 65 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can twice a week
70 seconds of fast mountain climbers twice in the week
80 second bridge hold twice in the week
80 seconds skydive hold, twice in the week
20 bear jacks twice a week
30 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 130 stairs
35 seconds total dish hold twice in the week
10 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 4 (4 points):
5x jogs for at least 25 minutes each, each jog must include two (roughly) 200m sprints.
Skipping for 8 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping,, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week. Also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
30 burpees twice in the week, at the end of each burpee include 3 star jumps
20 pullups/chinups using a bar if you have one (Optional), twice in the week
42 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, five times in the week
25 straight arm pulldowns using a stretch cord or theraband, twice in the week
22 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 35 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 22 pushups (up to 20 times in the week) OR 2 sets of 26 pushups three times a week. OPTION: add a twist after each pushup
60 sit-ups or 70 russian twists twice in the week or 75 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
70 seconds of fast mountain climbers twice in the week
90 second bridge hold twice in the week
90 seconds skydive hold, twice in the week
25 bear jacks twice a week
35 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1x bike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 170 stairs
45 seconds total dish hold twice in the week
12 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.
Level 5 (5 points):
6x jogs for at least 25 minutes each, each jog must include three (roughly) 200m sprints.
Skipping for 10 minutes straight, with 50 seconds of backwards rope and 40 seconds of fast skipping, twice a week
Get your resting heart rate for 6 seconds (right after you wake up). Twice in the week, also get your heart rate when you think it might be high in these workouts (e.g. at the end of one of the sprints in the jog).
35 burpees three times in the week, at the end of each burpee include 3 star jumps
25 pullups/chinups using a bar if you have one (Optional), twice in the week
52 dips on a couch or chair, twice in the week, on the last dip hold it for a slow count of 8.
40 seconds of fast running on the spot, bringing knees high, six times in the week
30 straight arm pulldowns using a stretch cord or theraband, twice in the week
27 squat jumps every time you walk out the front or back door (up to 20 times a week, i.e. stop after you've done it 20 times this week) OR 40 squat jumps (or squat curtsies) 3 times a week. OPTION: hold arms in streamline position for each squat.
Each time you walk into your bedroom you do 32 pushups (up to 20 times in the week) OR 2 sets of 37 pushups three times a week. OPTION: add a twist after each pushup
65 situps or 75 russian twists three times in the week or 80 bicycle crunches
25 bicep curls on each arm using a 1 or 2kg weight, and 10 overhead tricep curls, twice in the week
step lunge around your house then do 10 jumps as high as you can thrice a week
70 seconds of fast mountain climbers twice in the week
100 second bridge hold three times in the week
100 seconds skydive hold, twice in the week
30 bear jacks twice a week
40 seconds backstroke kick with legs off ground, twice in the week
5 minutes spent on stretching legs twice in the week
5 minutes spent on stretching core body twice in the week
Learn or do a sun salutation yoga sequence variation (this can be found on youtube).
1xbike ride for at least 20 minutes or 1 x trail run or 1 extra strength workout of any type.
Walk up a total of 200 stairs
55 seconds total dish hold twice in the week
14 inchworms, twice a week.
Eat at least five pieces of fruits/vegetables in the week (whole fruits if it's an apple or similar)
Drink 1 cup/bottle of water each day.