Weekly Challenges
Week 8:
Challenge: Final Challenge
- 100 Total Quick Feet Med. Ball Partner Passes (4 Lb. Med Ball)
- 25 Up Downs Per Person (Step No Risers)
- 50 Lateral Jumps Per Person (25 Each Way-Step No Risers)
- 12 Ring Relay Down To Speed Ladder Back with 6 lb. medicine ball (2 x’s Total)
- first 2 people must go through rings and ladder with ball above head
- Last 2 people must go through rings and ladder with ball at under chin
- The entire group will go through twice
- 50 Shoulder Press With 6 lb. Med Ball (One Person)
- 50 Squat To Press With 6 lb. Med Ball (One Person)
- 50 Box Squats (No Med. Ball- One Person)
- 50 Jump Rope (Any Style-One Peson)
This is a team challenge each section must be completed by the entire team before moving on.
Clock runs continuously- shortest time wins.
Week 7:
Challenge: Quick Feet Partner Passes
Teammates will be grouped in pairs standing across from each other. Each pair will have one 4 lb. medicine ball. All four teammates will chop their feet (quick feet) while passing the medicine ball back and forth to their partner for an entire minute. The clock runs continuously; you will be awarded one point per completed pass. The team with the most points at the end of one minute wins.
- If you stop chopping your feet you cannot make or receive any passes
- If you drop the ball you will not be awarded a point for that pass
- If the balls collide the clock continues to run while they are collected
- You must stay in your starting position
Week 6:
Homework Challenge
Each individual must bring in an article (electronic, print, etc.) that relates to the individual as well as the Choose To Lose Program. The article can be a diet, exercise routine, information on a group exercise class, a motivating article, new exercise, etc. The article needs to relate to you and your goals; for example, if you bring in an article on a diet program it should be a diet you are currently following or are interested in following in the future.
Week 6:
Challenge: Full Body Team Relay
This week’s challenge is another team relay. The clock continuously runs as each team member completes a different exercise.
Here are the exercises in order:
- 20 Overhead Presses (6 lb. Med. Ball)
- 20 Squats To Press (6 lb. Med. Ball; Ball must touch the ground during squats)
- 20 Up/Downs On The Step (2 Risers)
- 20 Lateral Jumps On The Step (2 Risers)
Technique:
Overhead Presses: Arms Must Go Straight Up Extended
Squats To Press: Ball Must Touch Ground During Squat & Arms Must Go Straight Up Extended During Presses
Up/Downs: You may lead with either foot, one foot up at a time. Once both feet are on the step one foot down at a time. Once both feet are down- Repeat.
20 Lateral Jumps: One foot will start on the step, the other foot will be on the floor. You will jump side to side switching feet from step to ground. You are doing 20 each way (40 total).
Week 5:
Homework Challenge
http://www.doctoroz.com/quiz/oz-100-ultimate-weight-loss-quiz
Complete the Dr. Oz 100 Ultimate Weight Loss Quiz. Each team member must complete the quiz and bring a print out of their “results” page with answers.
Week 5:
Challenge: 10-Ring Relay
There will be 10 rings positioned on the floor. 5 for your left foot, 5 for your right foot.
Each team members will go all the way through the rings down and back twice.
Every team member must go down and back once and stay in the same order as they go down and back for the second time.
Two team members will hold a 4 pound medicine ball underneath their chin both times through.
The other two team members will hold the 4 pound medicine ball straight above their head both times through.
The clock continuously runs until all team members have gone through the rings twice.
Shortest time wins.
Week 4:
Challenge: Push-Up Strength
Raised Push Ups: Women
Floor Push Ups: Men
Each team member will complete as many push ups as possible in two minutes. You may take breaks but the clock will continue to run.
Women will be performing raised push ups on a step with 4 risers.
Men will be performing standard floor push ups.
Cues:
- Hands Shoulder Width Apart
- Feet Touching
- Raised Push Ups: Chest Must Touch The Step On Downward Movement
- Standard Push Ups: Nose Must Be Lowered 1-2 Inches From The Ground
Each team member is going for as many reps as possible during their 2 minutes.
All team members reps will be added together.
Highest number of team reps wins.
Week 3:
Modified Planks
Each team member will perform a version of the plank. There are four-versions that must be used, so please strategize. Team members will go one at a time holding the plank as long as possible. All four members times will be added up and the longest time will win.
The Plank: All planks require the following:
- Arms Parallel
- Hands In Fists
- Eyes Above Hands
- Core Tight
- Feet Together
- Straight Line Through Legs, Butt, Back & Head
- No Part Of The Body Can Touch The Ground
Time stops when any part of the body touches the ground or you do not maintain proper form. You will only be timed once.
Modified Planks (Listed from least difficult to most difficult):
- Raised Plank (Arms on Padded Table):
- Standard Plank
- Bosu Plank (Flat Side)
- Bosu Plank (Rounded Side)
Week 2:
Group Personal Training Session
No Video. Teams have an extension; Training session must be completed by Friday, 1/27.
Week 2 Homework Challenge:
3-Day Food and Fitness Journal
Everyone must complete and turn in three days of their food and fitness journal at their week 3 weigh-in. You will receive your journal at your week 2 weigh-in.
Week 1:
Mini Obstacle Course
20 Jumping Jacks- Med Ball Run
15 Box Squats- Med Ball Run
25 Jump Rope- Med Ball Run
Speed Ladder- Med Ball Run
Each team member will perform one of the above exercises so please strategize. Teams will have 5 minutes to practice (they will not be timed) if they like.
