Week 4 Challenges

Exercise
1 pt per every minute of exercise, +100 pts for more than 180 mins

Tracking
The 8 Healthy Guidelines is now the bonus for tracking.
10 pt per every day followed, 10 additional pts for every day 8 Healthy followed

Strength Training
Beginner: Upright Dumbbell Rows, One-Armed Dumbbell Rows, Crunches, Bridge-Ups, Forward Lunges, Lying Leg Curls

Intermediate: Dumbbell Chest Press, Tricep Dips, Planks (20-30 seconds x 2-3), Dumbbell Crunches, Crunches with a Twist, Lunges with Step

Advanced: Dumbbell Chest Press, Tricep Dips, Planks (20-30 seconds x 2-3), Dumbbell Crunches, Crunches with a Twist, Lunges with Step, Lunge & Twist with Medicine Ball, Medicine Ball Squats
50 pts per workout achieved, bonus 100 pts if done 3x/week

Challenges
*Take your measurements (hips, chest, bust, neck, arms, thighs)
*Find an outdoor winter activity to try (or try spinning)
*Get 8-10 vegetable & fruit servings in for 5 days this week
*Make a Holiday Game Plan
*Read a Success Story
50 pts per workout achieved, bonus 100 pts if all 5 achieved

CPT SRG'S CHALLENGE:

Take the stairs as many times as possible this week - and count how many times you used them. 1 pt per stair.

This challenge will be worth 2 points for the most number of stairs completed by a team. This literally could STEP your team to victory!