Week 2: Team Challenge

It's Core Week!

 

1000 Sit-Ups

1000 Russian Twists 45/25

1000 Flutter Kicks

500 Overhead Wall Ball Sit-Ups 20/14

48 Minutes of Plank

Okay, now for the details:

 

You may split these up however you would like, but to earn that extra 10 points, your team must have completed them all by the end of the week.

Details on 48 minutes of plank:
Half the time needs to be regular plank, on elbows and the other half needs to be side plank (see pic below).

For example, 48 minutes/4 team members/ 6 days each week = 2 minutes per day
1 minute regular plank + 30 seconds side plank + 30 seconds other side plank = 2 minutes

If you cannot hold plank that long, drop to your knees.  Try to stay up on toes a little longer each day.  If you have to drop completely and rest, stop the clock.  Only count the time that you are holding plank (toes or knees). 

 

 

If you aren't sure what flutter kicks are, watch this short video below. 

 

Each time either leg kicks that counts as a rep.

 

Overhead Wall Ball Sit-Ups:  the ball needs to go over your head when your back is on the ground, then stay overhead as you throw it at the wall.

 

No, you may not use weights to hold your feet on the regular sit-ups, but thanks for asking. If you want to try to improve your FIT Test numbers, I suggest setting the clock for a minute and seeing how many reps you can do in 1 minute.

 

If you have a 3-member team:

 

750 Sit-Ups

750 Russian Twists 45/25

750 Flutter Kicks

375 Overhead Wall Ball Sit-Ups 20/14

 36 Minutes of Plank


If you have a 5-member team:
 

1250 Sit-Ups

1250 Russian Twists 45/25

1250 Flutter Kicks

625 Overhead Wall Ball Sit-Ups 20/14

 60 Minutes of Plank

3, 2, 1...GO!