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Wellbeing

Challenges

Need a goal, missing competing with friends and colleagues...

Give some of these a go and compare against others!

Its not all about fitness this one!

Challenge 1 – Odds & Evens

Welcome to the first STRENGTH fitness challenge, suitable for ALL abilities. If you struggle doing some of the exercises, then just do the ones you can. Don’t forget, work within your abilities, you don’t have to stop doing this after 31 days either!


How the challenge works:

Odds = odd numbers of the week e.g. 1st ,3rd, 5th etc.

 

Evens = 2nd ,4th, 6th etc. 

 

Each day your challenge is to add one extra rep/second to you record. 

Can you keep raising the bar for 31 days?

Strength & Conditioning – THE 31 DAY FITNESS RAMP

Day one (an odd day):

 

Complete the maximum number of reps you can do for the following 3 exercises, Keep working until you fail, record the number each day.

1. Press Ups: a great core and chest strength exercise that you will LOVE… to hate! See the link below to show you the correct way to do this exercise.

2. The Plank:  an amazing full core workout, from numbers 1 to 6 of your 6 pack… or help if you have a 1 pack! See the link below to show you the correct way to do this exercise.

3. Wall Sit: A brilliant measure of your leg strength and balance, a tremendous exercise if you’re going skiing next year! See the link below to show you the correct way to do this exercise.

Day two (an even day):

 

Complete the maximum number of reps you can do for the following 3 exercises, Keep working until you fail, record the number each day.

4. Crunches: old style but still one of the best to hit that core. See the link below to show you the correct way to do this exercise.

5. Triceps Dips:  a superb exercise to tone up the back of your arms, a fat gathering point! See the link below to show you the correct way to do this exercise.

3. Lateral Raise: with a can of beans in each hand – Tone those shoulders and help get that great frame to hang your clothes off. See the link below to show you the correct way to do this exercise.