It's H E L L W E E K of course!
* Remember, we are ONE team regardless of your attendance to any tournament, everyone should support this. Challenge yourselves and get'ta sweatin'!!
Rules:
- Do at least 20-30 minutes of cardio per day
- There are three tiers: Bronze, Silver, Gold. For example, on Monday, completing 3 sets of squat jumps completes bronze, adding 3 sets of the Ab circuit completes silver, and adding 3 sets of pushups (variations indicated) completes gold. - Do THREE sets of each exercise below, maxing out the number of reps you do in each set for 30 seconds! (If too easy for those beasts out there, try a full minute!)
- Unfamiliar with a certain exercise? Ask your teammates or look it up on 'youtube'
- Post on SpaceBook when you finish each day's challenge.
- Do this on top of your regular workout, not as a replacement for it.
- Do this on top of your regular workout, not as a replacement for it.
July 06th - July 12th
Monday:
STAR JUMPS (max for 30 sec)
AB CIRCUIT (per below)
WALL SITS (max out duration for each set)
PLANKS (5 x 1 min)
PLANKS (5 x 1 min)
Tuesday:
Wednesday:
SQUAT JUMPS (max for 30 sec)
AB CIRCUIT (per below)
DIVE-BOMBER PUSH UPS (min 10 - max x3)
AB CIRCUIT (per below)
DIVE-BOMBER PUSH UPS (min 10 - max x3)
Wednesday:
100 DEADMAN BURPEE CHALLENGE!!
(you have 10 mins to finish!)
^if you've not attended water practice
(you have 10 mins to finish!)
^if you've not attended water practice
Thursday:
TUCK JUMPS (max for 30 sec)
AB CIRCUIT (per below)
PLANKS (5 x 1 min)
PLANKS (5 x 1 min)
Friday:
WALL SITS (max out duration for each set)
PUSHUPS (set 1-regular, set 2-diamond, set 3-wide)
Saturday:
RACE SETS - RACE SETS - RACE SETS!!
Sunday:
RACE SETS - RACE SETS - RACE SETS!!
*AB CIRCUIT: 30x crunches + 30x bicycle crunches + 30x flutter kicks + 20x leg lifts + 30x mason twists = one set. Do these as fast as you can. 3 - 5 sets!!RACE SETS - RACE SETS - RACE SETS!!