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