Week 1

 
Joe - Muller Engineering

Joe - Muller Engineering

Longest Wall Sit

Right angles at the knees and hips

Back against a wall.

Feet shoulder-width apart.

Most Squats in a Minute

Same position as wall sit but up and down (and not against a wall.)

 
 

Longest Plank Hold

Hold a plank with either straight arms or on you elbows. Hands or elbows directly beneath your shoulders.

Keep your feet flexed with the bottoms of your toes on the floor (sorry, no knees).

Keep your body in a straight line from shoulders to feet.

Most Jumping Jacks in a Minute

Hands should touch at the top and hit your thighs at the bottom.

Todd - KCGM

Todd - KCGM

 

 

Week 2

 
Hollow up.jpg
 
Hollow Down.jpg

Longest Hollow Hold

Lie down flat on your back

Lift your legs and shoulder blades off the ground. Arms may be up or down.

The lower back must remain in contact with the floor.

Most Crunches in a Minute

Lie on your back with knees bent and hands behind your head.

Use your abs to lift your shoulder blades off the ground and back down.

 
 

Longest Tree Pose

Distribute your weight evenly across both feet.

Shift your weight to one foot. Draw the other foot to your ankle or thigh - DO NOT PUT YOUR FOOT ON YOUR KNEE.

Fix your gaze and hold.

If you lose your balance, stop your time.

Most Right / Left Punches in a Minute

Channel your inner Karate Kid.

Punch the air - right + left = one.

Morgan - Apex Designs

Morgan - Apex Designs

 

 

Week 3

 
sideplank.jpg

Longest Side Plank - Right and Left

Bottom arm should be lined up directly under your shoulder. You may do it with a straight arm or on your elbow.

Both legs extended out in a long line. Feet can either be stacked or staggered for more stability.

Engage your core and form a straight line from your head to your feet.

 
 
 

Most High-Knees in a Minute

Run in place ensuring you bring legs up in front of you (hips at 90 degrees) each time they come up.

Right + Left = 1

Most Butt-Kicks in a Minute

Run in place ensuring your heels hit your butt each time they come up.

Right + Left = 1

high knees.jpg
 

 

Week 4

 

Longest Warrior III Pose

From a the lunge position, either stretch your arms forward, parallel to the floor with palms facing OR back with hands against your thighs.

Straighten your front leg and lift the back leg off the ground so that it is parallel to the ground.

Hold until you lose your balance.

 
 
 

Most Mountain Climbers in a Minute

In a plank position, alternate bringing one knee to your chest, then back out again, as if you're "running" against the floor.

Right + Left = 1

Most Lateral Jumps in a Minute

Jump from side to side with your feet together as if you’re jumping over a rope.

Right + Left = 1

mountin climber.jpg