Week Two Challenges

Feeling All Proud of Yourself For A Week Well Done? Good!!
Hold on to that, ‘cuz now its gonna get TOUGH!!

Now that your Core Muscles are active again its time to pump things up. REMEMBER: Always activate Core muscles during a movement, This will ease back pain.

Cardio
1 pt per every minute of exercise
+100 pts for more than 180 mins, +50pts to anyone who goes over 200 mins
This is based on INTENTIONAL exercise minutes!! I don’t mean it has to be in a gym, or on a treadmill. But just strolling the mall won’t do. If you plan on going to the mall, and plan on really WALKING it, not strolling around, then yes, it can be counted. It’s called Cardio for a reason...It gets your heart pumping!

Intervals
During whatever cardio you are doing, if you PUSH yourself to the limit for ONE FULL MINUTE give yourself 10pts each time!!! This means, if in a 30 minute session of intentional cardio you PUSH for one minute 3 times you would have 30 pts!


Strength
Must do all exercises related in the plan. If you cannot do it for a medical reason, choose an exercise that works the same muscles.
+10 points per session (all 3 sets, 10-12 reps each move unless otherwise directed)
+100 bonus if you complete 3 Training Sessions in one week.

Beginner (3 sets for 10-12 reps)
Bananas, Swimming, Modified Plank: – 3 sets of 5, 10-30 seconds
10 Boxers, Wall Squat with or without exercise ball
Done? Give yourself 10pts!

Advanced (3 sets, 10-12 times)
TStand, Pendulum, Plank: 3 sets of 5, 10-30 seconds
10 Boxers, Wide Leg Wall Sit with calf raises
Done? Give yourself 10pts!!

Tracking
10 pt per every day followed, 10 additional pts for every day 8 Healthy Guidelines are followed – and YES that includes 2 litres of water MINIMUM per day!!

Lifestyle
* Up your water intake, and hence, your AP’s to the bathroom! Whatever you drink now a day, add 250ml to it. That’s one cup. You can do it. No, diet pop doesn’t count. Pure, water. Do this all 7 days of the week you get 50pts. No points if you miss a day.

*Try one new recipe that someone else on your team posted last week. 50pts

* Either dust off an old workout tape/dvd or take a new class at the gym/local community center. The idea is that its not part of a routine. 30 minutes minimum.

* Take 5 minutes every day, no phone, no tv, no kids, no partner, no radio, no computer. Lock yourself in the bathroom if you have to. Look at your certificate and reflect on the good things you did for yourself so far in this challenge.

*Dress the part - wear your team colours 3x times this week to earn your points!

50 points per Lifestyle Challenge achieved, 100 bonus points for all completed.