We all have skinny legs.
And now, we're all getting toned legs and a toned lower half. This challenge is perfect for men AND women.
And there is NO GYM INVOLVED.
3 Months. 12 Weeks.
5 Leg exercises every week.
If you win and do the 12 checkpoints, the company will fly you to climb Mount Olympus - where the OLYMPICS started!
1. PURCHASE A RESISTANCE BAND
If you don't already have a resistance exercise band, go buy one online, in a sports shop or ask your gym to use when there as 2 of the exercises require them to be used.
2. WEEKLY EXERCISES FOR 12 WEEKS
Click on the exercise to see what it is:
1. JUMP SQUATS
2. BURPEES
3. SIDE SQUATS: with resistance band
4. LUNGES: with resistance band
5. RUN
Running pace always:
- Men: 6 mins per km
- Women: 7.1 mins per km
(1 minute faster per km than the Malta Half Marathon as shorter distance)
WEEK 1
- 30 Jump Squats
- 20 Burpees
- 20 Side Squats with band
- 20 Lunges with band
- 3km Run
M: 18m
W: 21m 30s
WEEK 2
- 40 Jump Squats
- 30 Burpees
- 30 Side Squats with band
- 30 Lunges with band
- 3.5km Run
M: 21m
W: 25m
WEEK 3
- 55 Jump Squats
- 40 Burpees
- 40 Side Squats with band
- 40 Lunges with band
- 4km Run
M: 24m
W: 28m 30s
WEEK 4
- 75 Jump Squats
- 55 Burpees
- 55 Side Squats with band
- 55 Lunges with band
- 4.5km Run
M: 27m
W: 32m
WEEK 5
- 100 Jump Squats
- 75 Burpees
- 75 Side Squats with band
- 75 Lunges with band
- 5km Run
M: 30m
W: 35m 30s
WEEK 6
- 130 Jump Squats
- 100 Burpees
- 100 Side Squats with band
- 100 Lunges with band
- 5.5km Run
M: 33m
W: 39m
WEEK 7
- 165 Jump Squats
- 120 Burpees
- 120 Side Squats with band
- 120 Lunges with band
- 6km Run
M: 36m
W: 42m 30s
WEEK 8
- 200 Jump Squats
- 140 Burpees
- 140 Side Squats with band
- 140 Lunges with band
- 6.5km Run
M: 39m
W: 46m 30s
WEEK 9
- 235 Jump Squats
- 160 Burpees
- 160 Side Squats with band
- 160 Lunges with band
- 7km Run
M: 42m
W: 50m
WEEK 10
- 265 Jump Squats
- 175 Burpees
- 175 Side Squats with band
- 175 Lunges with band
- 8km Run
M: 48m
W: 57m
WEEK 11
- 285 Jump Squats
- 190 Burpees
- 190 Side Squats with band
- 190 Lunges with band
- 9km Run
M: 54m
W: 64m
WEEK 12
- 300 Jump Squats
- 200 Burpees
- 200 Side Squats with band
- 200 Lunges with band
- 10km Run
M: 60m
W: 71m
3. WHEN TO DO THE 5 DIFFERENT EXERCISES
- You can do all 5 exercises, in whichever order you wish, on the same day or different days during the week.
- However Each individual exercise must be done all the reps/km at the same time in one go
Example 1
Week 1 run is 3km, but you cannot do 1km of it on Monday and then another 2km on Tuesday - the 3km must be done in one go.
Example 2
Week 1 Lunges is 20 reps, you do all 20 in one go, not 10 at one time and then 10 later on in the day or another day.
4. CHECKPOINT SUBMISSION
- Before every Friday 11pm SGT you will complete the weekly checkpoint by submitting a screenshot of your completed run.
- To track the run you can use any fitness app you wish, however screenshots must show the total time and total distance.
- Only on week 4, 8 & 12 as well as the screenshot of the run do you need to send Matt 4 videos of the 4 other exercises completed showing the full amount of reps stated in a row
- short rests within the video are ok, but in one take.
5. ELIMINATION
- If you fail to complete a checkpoint submission on time & correctly
- If you fail to complete the amount of reps or run in stated time.
Greece Trip May 2 - 5:
Saturday to Tuesday
Those that complete the challenge successfully will get:
1. Return flights to Greece - dates of choice
2. Accomodation provided on stated dates
3. To Hike Mount Olympus on May 3
4. Expenses covered on stated dates for; food, transport, visa, sim & insurance
