July 2016 Mega ChallengeJuly 15-21
Week 3July 15th - 21st
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 Sunday July24th. 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 21st
- 3+ mile run to include 8 interval efforts (60 sec effort, 90 sec recovery)
This is to be achieved in one uninterrupted session.
Activity 2RUN
- Either of these ….
Run more than 7 miles, Cycle more than 20 miles, Swim at least 1.5 miles, Walk more than 1h45m.
This is to be achieved in one uninterrupted session.
Activity 3PLANK 1
- Just a standard plank ....
2 minute 45 seconds
This is to be achieved in one uninterrupted session.
If you have to break, only one 10 second break allowed, during which time the 'plank' clock stops.
Activity 4PLANK 2
- Just a standard plank ....
3 minutes
This is to be achieved in one uninterrupted session.
If you have to break, only one 10 second break allowed, during which time the 'plank' clock stops.
Activity 5KETTLEBELLS
Included in circuit training class Monday 18th
- 15 minutes of kettlebell work as follows .... taking 15 minutes (50 sec work, 10 sec rest).
Kettle swing (double arm)
Single arm shoulder press (swap arms half way)
Goblet squats
Single arm kettle swing (swap arms half way)
Lunge twist (hole weight at chest or overhead)
Strict shoulder press
Russian twist
Figure 8 squat
Basketballs
Tricep extensions
Glute balance (swap legs half way)
Thrusters
Sit up and press
Single arm snatch (swap arms half way, no shoulder press)
Burpee basketballs
This is to be achieved in one uninterrupted session.
Activity 6ABS / TRICEPS
- Pyramid of the following .... starting with 2 reps of each, increasing 2 each time, finishing after 20 reps of each
Reverse crunches
Tricep dips
Oblique jack knives (1 rep = 1 left + 1 right)
Tricep extensions, with a weight
- 1 round of the following ....
30 tricep press ups
100 cycle crunches (50 each side)
50 tricep dips
This is to be achieved in one uninterrupted session.
Activity 7SQUATS / PRESS UPS
- 10 rounds of the following ….
10 full squats
10 low squat pulses
5 standard press ups
10 second low squat hold
10 squat jumps
5 diamond press ups
This is to be achieved in one uninterrupted session.