5 Week Fitness Challenge Instructions:

There are three parts to the routine and so three ways to increase or decrease the challenge to match your fitness level. This also allows you to do more as you feel fitter. You can choose to increase or decrease just one part each time. There is no need to increase all parts at once.

There are four components of body strength/fitness we will work on; Cardio, Upper body, Lower Body and Mid-body (Core). You should complete your chosen activities in the following order. Cardio – upper – lower – mid body – cardio If you have chosen 4 activities per component. Start with two cardio and end with two cardio. 2 cardio – 4 upper – 4 lower – 4 mid body – 2 cardio Have a 10 second break between each activity. So 20 seconds activity then 10 seconds rest.

To begin with we will select less if needed when ready increase one or more parts each week or couple of days Number of activities per component 4 3 5 6 Number of rounds 2 1 3 4 Time on each activity 20 seconds 15 25 30 Rest between activity 10 seconds 15 5 5

The activities are listed on posters at the end of this document. As you will see there are 8 different activities to choose from in each component so mix it up each day or stick to the ones you enjoy the most.

If you choose 4 activities per component you are doing 16 activities per round. 2 rounds will take you about 16 minutes, then add on your stretch at the end. 3 rounds will take 24 minutes, plus stretch.

For the first week do each activity for 20 seconds. Try to stick to your routine so that you can easily manage the progressions. You should try to include all the different activities each week. Try to complete 3 sessions a week.

Monday Tuesday Wednesday Thursday Friday Saturday /

Sunday

Week 1

4 Activities per component

20 seconds per activity

10 second rest

2 rounds

4 Activities per component

20 seconds per activity

10 second rest

2 rounds

4 Activities per component

20 seconds per activity

10 second rest

2 rounds

Choose 1 hobby

Week 2

Choose 1 hobby

Week 3

Choose 2 hobbies

Week 4

Choose 2 hobbies

Week 5

Choose 2 hobbies

* This is just a guide – you should adjust the time per activity to reflect your personal fitness levels.

If this is a bit tricky… If you feel ready for more!

Just do 1 round to start with.

Reduce the amount of time per exercise

Increase the break time between activities.

Add a 3rd round.

Increase the time per activity.

Add weights to some activities.

Cardio

Upper Body

Elbows bend away from the body.

Elbows stay close to the body

Use food cans for weights

Lower Body

Pulse up and down keeping the buttocks at 90’ and below.

Mid Body

Side Plank

Easier Option: Put your knees on the ground

Rear Support

Easier Option: Bend your knees – but still keep your hips pushed up.

Tuck Dish

Easier Option: Arms can stay at the side of the body.

Cool Down - Stretches

Hobbies

Skateboarding Softball

Basketball Football Bowling Hockey Archery Dance

Swimming Golfing Hiking

Horseback Riding Karate

Gymnastics Yoga

Golf Scavenger Hunt

Volleyball Badminton

Skipping Fishing

Rock Climbing Trampoline Jumping

Bicycling Running Frisbee

Table Tennis Scooter Riding

Motorbike Riding Aerobics

5 Week Fitness Challenge – Planning/Recording Sheet

Monday Tuesday Wednesday Thursday Friday Saturday /

Sunday

Week 1

Week 2

Week 3

Week 4

Week 5

- Use this planner to map out your exercise for the next 5 weeks. Record the activities /hobbies and times (per activity) that you are going to exercise.

- Highlight /Tick the boxes when you have completed them or add in extra sessions if you complete extra.