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Four for Four Challenge

Posted by srkramer@hotmail.com on September 26, 2015 at 12:05 AM

How about FOUR Challenges in FOUR Weeks?


Challenge #1- Push-Ups to test Upper Body Strength

Do as many push-ups in 1 minute. Record the number. Do the 1-minute Push-Up test 2x-3x /week for the next four weeks. Try to increase the number by at least 3.



Challenge #2- Plank Hold to test Core Strength

 Hold the plank position for as long as possible while maintaining form. Practice the plank 2x-3x/week for the next four weeks. Try to hold the position for 15 seconds more than in the 1st week.



Challenge #3- Squat Jump to test Anaerobic Power

 

Squat jump as many times consecutively as possible for 30 seconds. Do this 2x-3x/week and try to increase the number by at least 3.



Challenge #4- Tuck-Hold-Jump test for Leg Strength

 

Hold a tuck position for 30 seconds and then jump as high as possible. Repeast. Do as many as possible until you can't hold it for 30 seconds. Try this 2x-3x/week and increase the number by at least 2.



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