(: FamilFitnessChallenge :)


Family Fun Challenge 


This challenge is for kids, who together with their parents, want to get active in a fun and competitive  way. With the help of each other, families can stay healthy, active, and have good family time fun.


The steps for the challenge are below:




 

The One Week Challenge

Step 1: 

Find out the people who are going to do the challenge. Make a column for each person on a pice of paper and have their name on top of the column. This is for keeping track.


Step 2:

Chose how long you would like to do the challenge. Choices are the 1 week challenge, 2 week challenger, and 1 month challenge. If there are days of challenges that are to short or to long;  change them to fit your schedule.


Step 3: 

Follow the work out sheet. (If you can print it out, it's much easier to do.)



  Enjoy the family fitness challenge !!!!!! :) :)


Day 1:

Muscle Madness #1

Day 2:

Endurance Energizer #1

Day 3:

Twist Time

Day 4:

Endurance Energizer #2

Day 5:

Rest Day

Day 6:

Muscle Madness #2

Day 7:

Twist Time



Day 1: 

Warm Up: 20 Jumping Jacks    

Main Set: Alligator/Crab Walk, 10 Fluffy Stars, 20 seconds worth of One Leg Hop, 15 seconds worth of Candle Stick

Cool Down: 30 seconds of Butterfly, 15 seconds (for each arm) Cross Arm Stretch


Day 2: 
Warm Up: 30 seconds of High Knees
Main Set: 10 Kickbacks, 40 seconds of Leap Frog, 10 Flamingoes, 6 Rocket Jumps (Three for each leg)
Cool Down: 15 Frankensteins 

Day 3:
Warm Up: 4 stretches ( 2 leg, 2 arm; 30 seconds each)
Main Set: 30 seconds of Toe Touches, 15 Folded Chairs, 5 Rollie Pollies, 15 seconds (each leg) Sunbird Pose
Cool Down: 30 seconds (each leg) of Half Twist

Day 4: 
Warm Up: 10 Seals
Main Set: 15 Squats, 10 25 meter sprints, 10 Fire hydrants, 10 Candlesticks
Cool Down: 10 Seals 

Day 5: Rest Day!

Day 6:
Warm Up: 25 Donkey Kicks
Main Set: 30 Mountain Climbers, 20 seconds One-Leg Hop, 15 seconds of Superman, 10 Russian Twists
Cool Down 15 Lunges (each leg)

Day 7: 
Warm Up: 4 stretches ( 2 leg, 2 arm; 30 seconds each)
Main Set: 30 seconds of Toe Touches, 15 Folded Chairs, 5 Rollie Pollies, 15 seconds (each leg) Sunbird Pose
Cool Down: 30 seconds (each leg) of Half Twist






The Two Week Challenge



Day 1:

Endurance Energizer #1

Day 2: 

Muscle Madness #1

Day 3:

Twist Time

Day 4: 

Muscle Madness #2

Day 5:

Rest Day

Day 6:

Endurance Energizer #2

    Day 7:

Twist Time

Day 8: 

Muscle Madness #1

Day 9:

Endurance Energizer #1

Day 10:

Rest Day

Day 11:

Twist Time

Day 12: 

Muscle Madness #2

Day 13:

Twist Time


Day 14:

Endurance Energizer #2



Day 1 and 9: 

Warm Up: 15 Kickbacks, 15 Squats

Main Set: 10 Side Lunges (each), 20 High Knees, 20 Meter Sprint (x3), 10 Buttkickers, 7 Rocket Jumps Cool Down: 20 Jumping Jacks


Day 2 and 8: 

Warm Up: 20 High Knees, 25 Jumping Jacks

Main Set: 25 seconds of Candlestick, 20 seconds of One Leg Hop, Alligator/Crab Walk, 30 Fluffy Stars, 15 seconds of Superman

Cool Down: 10 Donkey Kicks


Day 5 and 10: Rest Day!


Day 3, 7, 11, and 13

Warm Up: 20 seconds of Downward Dog, 10 Folded Chairs

Main Set: 30 Bend Knees, 40 seconds of Tree Pose (20 seconds each leg), 40 seconds of Triangle Pose (20 seconds each leg), 20 Frankensteins, 20 Rollie Pollies

Cool Down: 10 seconds (each leg) of Half Twist


Day 6 and 14:

Warm Up: 15 Mountain Climbers, 20 Jumping Jacks

Main Set: Alligator/Crab Walk, 15 seconds of Superman, 20 Donkey Kicks (both feet = 1), 10 Low Squat Jumps, 10 Russian Twists

Cool Down: 10 Lunges


Day 4 and 12: 

​Warm Up: 10 Leg Raisers, 5 Seals

Main Set: 10 Fire Hydrants, 10 Rocket Jumps, 10 seconds of Candlesticks, 40 seconds of Leap Frog, 15 Flamingos

Cool Down: 10 Side Lunges (5 each leg)




The One Month Challenge



Day 1: 

Muscle Madness 

Day 2:

Endurance Energizer 

Day 3:

Twist Time

Day 4:

Rest Day

Day 5:

Endurance Energizer 

Day 6:

Twist Time

Day 7: 

Muscle Madness 

Day 8:

Rest Day

Day 9:

Twist Time

Day 10: 

Muscle Madness 

Day 11:

Endurance Energizer 

Day 12:

Rest Day

Day 13: 

Muscle Madness 

Day 14:

Endurance Energizer 

Day 15:

Twist Time


Day 16:

Rest Day

 

Day 17:

Endurance Energizer 

Day 18: 

Muscle Madness 

Day 19:

Twist Time

Day 20:

Rest Day

Day 21:

Twist Time

Day 22: 

Muscle Madness 

Day 23:

Twist Time

Day 24:

Rest Day

Day 25:

Endurance Energizer 

Day 26:

Muscle Madness 

Day 27:

Twist Time


Day 28:

Rest Day

 

Day 29:

Twist Time

Day 30:

Endurance Energizer 








Day 1, 7, 10, 13, 18, 22, and 26:

Warm Up: (Chose two out of the five)

Main Set: (Chose five out of the seven)

Cool Down: (Chose two out of the four)     

  • 20 seconds of Superman 
  • 20 Lunges    
  • 30 seconds of Butterfly  
  • 15 seconds (each arm) of Cross Arm Stretch


Day 2, 5, 11, 14, 17, 25, and 30:

Warm Up: (Chose two out of the five)      

  • 10 Seals
  • 20 Jumping Jacks    
  • 10 Leg Raiser    
  • 8 Crunches    
  • 20 High Knees

Main Set: (Chose five out of the seven)       

  • 15 Squats      
  • 10 seconds of Candle Stick      
  • 15 Fire Hydrants      
  • 25 meters of Sprint (x3)       
  • 7 Rockets Jumps        
  • 30 Kicks Backs  
  • 40 seconds of Leap Frogs

Cool Down: (Chose two out of the four)     

  • 10 Side Lunges (5 each leg)     
  • 30 Jumping Jacks     
  • 15 Frankensteins       
  • 10 Seals


Day 3, 6, 9, 15, 19, 21, 23, 27, and 29

​Warm Up: (Chose two out of the five)    

  • 4 stretches (2 leg, 2 arm; 30 seconds each)     
  • 20 seconds of Downward Dog     
  • 30 Seals     
  • 10 Folded Chairs     
  • 20 Warriors

Main Set: (Chose five out of the seven)    

  • Touch Your Toes, 30 seconds        
  • 15 seconds (each leg) of Sunbird Pose     
  • 30 Bend Knees     
  • 30 seconds of Criss Cross Apple Sauce     
  • 40 seconds of Tree Pose (20 seconds each leg)     
  • 5 Rollie Pollies     
  • 15 seconds (each leg) of Flamingo 

Cool Down: (Chose two out of the four)      

  • 30 seconds (each leg) of Half Twist    
  • 15 seconds (x2) of Butterfly     
  • 25 Rollie Pollies           
  • 40 seconds of Child's Pose


Day 4, 8, 12, 16, 20, 24, and 28Rest Day!

A day of rest to give your bodies a break.  :)





Have Fun Getting Fit And Healthy With Your Family! We Hoped You Enjoyed Our Fitness CHallenge!

Thank You!!!!!!!!