GRo Fit Party | 12.9.2017 More Info...

Challenge

UPPER BODY CHALLENGE

DIFFICULTY: Level 1

DESCRIPTION: 2 Upper body exercises back to back starting at 5 reps each and descending to 1 of each exercise.

-START-

  • 5 DIPS | 5 PUSH-UPS
  • 4 Dips | 4 Push-ups
  • 3 Dips | 3 Push-ups
  • 2 Dips | 2 Push-ups
  • COUNTING ALL THE WAY DOWN TO…
  • 1 DIP | 1 PUSH-UP

-END-

RULES:

  1. Follow the rules.
  2. Use a chair for dips (keep it close in proximity to where you will do your push-ups).
  3. Use proper form (Google it if you aren’t sure).
  4. Do exercises back to back, no breaks (go as far as you can, you’ll get there eventually and the answer is NO you can’t start at 1).
  5. Have fun! ^_^

TIPS:

  • This is a quasi-difficult challenge, do what you can and with consistency you will be able to get through the entire challenge.
  • The epitome of this challenge is when you do the standard/knees off of ground/toes on ground/chest to ground PUSH-UP and DIPS with your legs straight/full extension/atleast 90 degree bend at elbow.

TIMING IT? SHARE YOUR BEST TIME!
HASHTAG: #GROFITNESSCHALLENGE

UPPER BODY CHALLENGE

DIFFICULTY: Level 2

DESCRIPTION: 2 Upper body exercises back to back starting at 10 reps each and descending to 1 of each exercise.

-START-

  • 10 DIPS | 10 PUSH-UPS
  • 9 Dips | 9 Push-ups
  • 8 Dips | 8 Push-ups
  • 7 Dips | 7 Push-ups
  • COUNTING ALL THE WAY DOWN TO…
  • 1 DIP | 1 PUSH-UP

-END-

RULES:

  1. Follow the rules.
  2. Use a chair for dips (keep it close in proximity to where you will do your push-ups).
  3. Use proper form (Google it if you aren’t sure).
  4. Do exercises back to back, no breaks (go as far as you can, you’ll get there eventually and the answer is NO you can’t start at 1).
  5. Have fun! ^_^

TIPS:

  • This is a quasi-difficult challenge, do what you can and with consistency you will be able to get through the entire challenge.
  • The epitome of this challenge is when you do the standard/knees off of ground/toes on ground/chest to ground PUSH-UP and DIPS with your legs straight/full extension/atleast 90 degree bend at elbow.

TIMING IT? SHARE YOUR BEST TIME!
HASHTAG: #GROFITNESSCHALLENGE

UPPER BODY CHALLENGE

DIFFICULTY: Level 3

DESCRIPTION: 2 Upper body exercises back to back starting at 15 reps each and descending to 1 of each exercise.

-START-

  • 15 DIPS | 15 PUSH-UPS
  • 14 Dips | 14 Push-ups
  • 13 Dips | 13 Push-ups
  • 12 Dips | 12 Push-ups
  • COUNTING ALL THE WAY DOWN TO…
  • 1 DIP | 1 PUSH-UP

-END-

RULES:

  1. Follow the rules.
  2. Use a chair for dips (keep it close in proximity to where you will do your push-ups).
  3. Use proper form (Google it if you aren’t sure).
  4. Do exercises back to back, no breaks (go as far as you can, you’ll get there eventually and the answer is NO you can’t start at 1).
  5. Have fun! ^_^

TIPS:

  • This is a quasi-difficult challenge, do what you can and with consistency you will be able to get through the entire challenge.
  • The epitome of this challenge is when you do the standard/knees off of ground/toes on ground/chest to ground PUSH-UP and DIPS with your legs straight/full extension/atleast 90 degree bend at elbow.

TIMING IT? SHARE YOUR BEST TIME!
HASHTAG: #GROFITNESSCHALLENGE


LOWER BODY CHALLENGE

DIFFICULTY: Level 1

DESCRIPTION: 2 Lower body exercises back to back starting at 10 reps each and descending to 2 of each exercise.

-START-

  • 10 LUNGES | 10 SQUATS
  • 8 Lunges | 8 Squats
  • 6 Lunges | 6 Squats
  • 4 Lunges | 4 Squats
  • COUNTING ALL THE WAY DOWN TO…
  • 2 LUNGES | 2 SQUATS

-END-

RULES:

  1. Follow the rules.
  2. Each individual leg lunge, counts as 1 lunge.
  3. Alternate leg each lunge.
  4. Do standard shoulder-width squats.
  5. Do proper form.
  6. Do exercises back to back, no breaks (go as far as you can, you’ll get there eventually and the answer is NO you can’t start at 2).
  7. Have fun! ^_^

TIPS:

  • This is a quasi-difficult challenge, do what you can and with consistency you will be able to get through the entire challenge.

TIMING IT? SHARE YOUR BEST TIME!
HASHTAG: #GROFITNESSCHALLENGE

5/100 FITNESS CHALLENGE

DIFFICULTY: Level 1 thru Level 3

DESCRIPTION: 5 exercises, done 5 days a week, for 5 weeks.

  • WEEK 1: 20 jumping jacks, 20 burpees, 20 squats, 20 push-ups, 20 sit-ups
  • WEEK 2: 40 jumping jacks, 40 burpees, 40 squats, 40 push-ups, 40 sit-ups
  • WEEK 3: 60 jumping jacks, 60 burpees, 60 squats, 60 push-ups, 60 sit-ups
  • WEEK 4: 80 jumping jacks, 80 burpees, 80 squats, 80 push-ups, 80 sit-ups
  • WEEK 5: 100 jumping jacks, 100 burpees, 100 squats, 100 push-ups, 100 sit-ups

RULES:

  1. Do the exercises in the listed order
  2. Complete one exercise before proceeding to the next
  3. Do consecutively (back-to-back)
  4. Do not break into sets (go until fatigued)
  5. Keep breaks short (10-15 seconds)

TIPS:

  • Stretch – Stretch before and after exercise. This helps alleviate/minimize soreness and minimize the risk of injury/sprains.
  • Nutrition – Maintain a well balanced/structured eating regimen. You will achieve the highest level of results with this component, as nutrition attributes to 75%-80% of every fitness goal.
  • Water – Stay hydrated, with water, throughout the day, during and after exercise.
  • Form – ALWAYS use proper form, as an exercise that is done incorrectly is not effective and may lead to injury.


CLICK HERE TO VISIT 5/100 FITNESS CHALLENGE FACEBOOK POST

NEXT CHALLENGE SOON!





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