January 2017 Mega Challenge January 1-7
Week 1 January 1st – 7th
NOTE: The Coaver Club is closed on Monday January 2nd, therefore no opportunity to tackle one of the activities during class.
The activities can be tackled in any sequence of your choosing during the 7 days, including more than one a day.
This allows you to schedule these challenges in with your other commitments and training pattern of this week.
You will need a kettle bell, access to a chair e.g. for dips, and maybe a mat.
You will need to record your activity log and return it to Gary at by the end of Monday January 9th. All activity records will be loaded on the HIIT and RUN website for motivational purposes, for yourself and others taking part.
BRONZE standard At least 5 of the activities to be completed.
SILVER standard At least 6 of the activities to be completed.
GOLD standard All 7 of the activities to be completed.
Please warm up before each activity and stretch afterwards!
Activity 1 INTERVAL RUN
Included in Caroline's running group Thursday 5th
1. 3+ mile run or walk, to include 6 interval efforts (30 sec sprint effort, 30 sec very slow jog, 6 times)
This is to be achieved in one uninterrupted session.
Activity 2 LONGER RUN
1. Either of these ….
Run more than 6 miles, Cycle more than 12 miles, Swim more than 30 minutes, Walk more than 1 hour 30 minutes.
This is to be achieved in one uninterrupted session.
Activity 3 PLANK
1. Just a standard plank .... 1 minute 30 seconds
…. straight into 20 plank squat thrusts
…. straight into 20 plank strides
This is to be achieved in one uninterrupted session.
If you have to break during the plank, only one 10 second break allowed, during which time the 'plank' clock stops.
Activity 4 GLUTES
1. 3 (THREE) rounds of the following ….
60 sec weighted Bulgarian split squat (left)
60 sec weighted Bulgarian split squat (right)
60 sec goblet squats
60 sec sumo goblet squats
Timing for each exercise to start once you’re in position, not before.
This is to be achieved in one uninterrupted session.
Activity 5 OBLIQUES
1. 2 (TWO) rounds of the following ....
30 sec Russian Twists
30 sec oblique jack knives (left)
30 sec oblique jack knives (right)
30 sec weighted abs rotations (left)
30 sec weighted abs rotations (right)
60 sec weighted lunge twists
Timing for each exercise to start once you’re in position, not before.
This is to be achieved in one uninterrupted session.
Activity 6 LEGS
1. 2 (TWO) rounds of the following ....
40 jumping lunges (20 each side)
40 ice skating (20 each side)
40 squat jumps
40 ‘duck walk’ steps
This is to be achieved in one uninterrupted session.
Activity 7 TRICEPS
1. 5 (FIVE) rounds of the following ....
5 standard push ups
5 tricep push ups
5 declined push ups
5 diamond push ups
5 tricep extensions
This is to be achieved in one uninterrupted session.