January2017 Mega ChallengeJuly 22-28
Week 4January22nd - 28th
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 January30th. All activity records will be loaded on the HIIT and RUN website for motivational purposes, for yourself and others taking part.
BRONZE standardAt least 5 of the activities to be completed.
SILVER standardAt least 6 of the activities to be completed.
GOLD standardAll 7 of the activities to be completed.
Please warm up before each activity, and stretch afterwards!
Activity 1INTERVAL RUN
Included in Caroline's running group Thursday 26th
- 3+ mile run to include 12 hill sprint efforts (60 sec effort up, 90 sec down)
This is to be achieved in one uninterrupted session.
Activity 2LONGER RUN
- Either of these ….
Run more than 10 miles, Cycle more than 25 miles, Swim at least 2 miles, Walk more than 2.5 hours.
This is to be achieved in one uninterrupted session.
Activity 3PLANK
- Just a standard plank .... 4 minutes
…. straight into 40 plank knees to elbows
(foot stays off the floor through the move forward, and don't forget to look around your arm at that forward knee in each rep)
This is to be achieved in one uninterrupted session.
If you have to break, only one 15 second break allowed, during which time the 'plank' clock stops.
Activity 4SQUAT OVERLOAD
Included in circuit training class Monday 23rd
- Simply 10 minutes to do as many squats as you can. Don't cheat yourself by cheating on form. Get depth to those squats. Keep good strong form and you'll be able to keep going for the whole 10 minutes. A really good target to aim for is 250.
- Straight into 30 goblet squats, using a weight
- Straight into 30 thrusters, using a weight
This is to be achieved in one uninterrupted session.
Activity 5CRUNCH OVERLOAD
- Simply 5 minutes to do as many reverse crunches as you can. Ensure maximum range of movement in each rep. A really good target to aim for is 100.
- Straight into 30 cycle crunches (15 each side).
- Straight into 20 table top crunches.
- Straight into 10 jack knives.
This is to be achieved in one uninterrupted session.
Activity 6TRICEP OVERLOAD
- Simply do 6 rounds of the following ....
5 standard press ups
5 tricep press ups
5 diamond press ups
15 tricep extensions, using a weight
15 tricep dips, using a chair
This is to be achieved in one uninterrupted session.
Activity 7COMBINATION CHALLENGE
- 20/40/60 workout as follows ....
Four exercises structured as follows, amounting to 10 minutes total
First set is 20 sec work, 10 sec rest
Second set is 40 sec work, 10 sec rest
Third set is 60 sec work, 20 sec rest
The exercises are ....
Squat Thrusts
Mountain Climbs
Double Spidermans
Dive Bombers
- 100 figure 8 squats, using a weight.
Remember to fully stand up between each rep
- 4 rounds of the following ….
10 basketballs, using a weight
10 thrusters, using a weight
10 strict shoulder presses, using a weight
This is to be achieved in one uninterrupted session.