Fitness

For a printer friendly version of all Fitness Instructions, click here.

1 Mile Race: How fast can you run, walk or roll 1 mile?

Equipment Needed

Stopwatch or timer
Running or walking shoes

Setup

Using a pedometer or fitness-app, measure out a 1-mile distance in a safe area
- - How long is 1 mile?
    - - 1 mile is 5,280 feet. This is equivalent to 4 laps around a track or 2100 steps
      - Still having trouble? Use Google Maps to find a 1 mile distance between 2 locations

Scoring

Once you begin the race, your score will be the time it takes you to complete the 1 mile route. The athlete’s score will be recorded by number of minutes and seconds (i.e. 17:03).

Push-Ups: How many push-ups can you do in 60 seconds?

Equipment Needed

Flat, clear surface on the ground or a wall
Stopwatch or timer

Setup

Starting in a plank position
Lower your body down to a few inches above the ground, and then push yourself back up
Repeat as many times as you can
MODIFICATION #1: If this is too hard for you, try doing the push-ups on your knees
MODIFCATION #2: You can also complete push-ups on the wall

Scoring

The number of push-ups the athletes are able to complete in 60 seconds

Click HERE for video demonstration.

Sit-Ups: How many sit-ups can you do in 60 seconds?

Equipment Needed

Flat, clear surface on the ground
Stopwatch or timer

Setup

Lie on your back on the floor. Bend your hips and knees so your feet are flat on the floor. Reach your arms toward your knees.
Lift your head, and then slowly lift your upper back until you reach your chest to your knees. Try to get your shoulder blades completely off the ground.
Pause and then lower all the way back down, including your head.

Scoring

The number of sit-ups the athletes are able to complete in 60 seconds

Click HERE for video demonstration.

Plank: How long can you hold a plank?

Equipment Needed

Flat, clear surface on the ground
Stopwatch or timer

Setup

Start on your hands and knees.
Straighten one leg at a time and put the balls of your feet on the floor. Your body should make a straight line from your heels to your shoulders. Keep your abdominal muscles tight and your back straight.
Hold this position for as long as you can
- - Modification #1: Start on your forearms to make it more difficult
  - Modification #2: Start on your hands and knees. Walk your hands forward until they are directly under your shoulders.

Scoring

The length of time you can hold the plank position

Click HERE for video demonstration.

Pentathlon: How fast can you complete the challenge?

Equipment Needed

Flat, clear surface on the ground
Chair
Stopwatch or timer

Events

5 Jumping jacks
5 Chair squats
5 Push-ups
5 Sit-ups
5 Meter dash (about 16 feet or 8 steps)

Scoring

How long does it take you to complete all 5 events? Athletes will report their score in minutes and seconds (i.e. 5:01)

Click HERE for video demonstration.

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