Week 1: Team Challenge

 

Jump & Core

 

 

150 min. Jump Rope

150 min. Core

 

In my line of work, one of the most common excuses I hear is "I'm too busy" or "I don't have time."  I am guilty of using that excuse myself...whether we're talking about planning meals, preparing food, or squeezing in workouts...time is definitely of the essence and an easy excuse.

 

Among this group of NutriFitters we have teachers, doctors, moms, business owners, sales associates, baseball game watchers, bankers, homemakers, dads, mechanics, soccer cheerleaders, orthodontists, chauffeurs, air traffic controllers, students, and contractors...just to name a few.  I think it's safe to say that we are all busy. 

 

It's a fact that the things that are most important to us will get done. If it is a priority, it gets accomplished.  I know this is why many of you signed up for NutriFit once again.  When you have a team that is counting on you, it becomes a priority. 

 

My goal here is not to inundate you with hours of extra work (...what?  why are you laughing?  I'm serious), but rather to show you how your body can change with an extra 20 minutes or less each day.  So...on to this week's team challenge:

 

First, the jump rope.  If you are dividing equally among your team, each person will need to jump rope 5 minutes each day starting Monday through Saturday.  You need to do a minimum of 5 minutes at a time, but you can do more if you would like if you'd rather do 3 days of 10 minutes, for example. 

 

Here's the breakdown:

For the first 2 of the 5 minutes, I want you to get your heart rate going at a steady rate...not too fast making sure it's sustainable.  If you get tripped up on the rope, get right back jumping without letting much time pass.  On a scale of 1-10, your heart rate should be about a 6.  You can do whatever kind of jump you want.

 

For the 3rd minute, I want you to take your heart rate up to a 9.  This is where you are almost at your max, can't say more than 1 word or 2, if any.  If you can do consistent double unders, that will take it to a 9 pretty easily.  If you struggle with double unders, try doing high knees for the minute. 

 

For the 4th minute, let your heart rate actively recover by going back to an easy jump, like the first 2 minutes. 

 

For the last minute, work your double unders.  Try single, single, double and see if you can keep that pattern.  If that's a hard pattern to keep, do 4 singles and a double under.  If you can only string 2 or 3 together before you mess up, I would rather you spread them apart and keep jumping as continuously as possible. 

 

Do this every day and you will complete this part of the challenge. 

 

Now, onto the core: 

 

This is a similar set-up where I want you to do 5 continuous minutes of core work.  You can do more if you want, but must do at least 5 minutes. 

 

Minute 1:  Wall-ball sit-ups 20/14

Minute 2:  Russian twists 53/35

Minute 3:  Scissor kicks

 

 

Minute 4:  Plank (no teepee bum)

 

 

Minute 5:  Sit-Ups or GHD Sit-Ups

(for those who are more advanced, go for the GHD)

**NOTE:  If you have to stop and rest during any part of the 5 minutes of jumproping and/or core work, you will need to add that rest time at the end.  It's not 30 seconds of work and 30 seconds of rest...you need to be working the entire 5 minutes.**

 

4-Person Team:  120 minutes of each

3-Person Team:  90 minues of each

2-Person Team:  60 minutes of each

 

Q:  Can I do more than my share to help a teammate out?

A:  Yes.  You can divide up these minutes however you would like, but to earn the 25 points for your team, the entire challenge needs to be completed by Saturday night.  Remember though, jumprope and core are both part of the FIT Test and how each member of your team improves overall will help or hurt your team's results.  So, if at all possible, each member should try to carry his or her own weight, but I do understand that extenuating circumstances do come up. 

 

Q:  What if I want to do 7 or 8 minutes...how do I break that up?

A: After you have done the original 5 minutes as listed, you would just start over again.

 

 

If your team completes this challenge, you can each award yourself the 25 points for the team challenge.

 

Other questions? Leave a comment below and I will answer.