Fitness Challenges

BigDougie1211
BigDougie1211 Posts: 3,531 Member
in Fitness and Exercise
Right folks, I need a hand.
I need some short, sharp, tough fitness challenges.

I coach a local football / soccer team and have decided to institute a " challenge " at every Monday night training to get the boys used to pushing themselves to the limit in training as well as games.

Last night I had them do a 1 mile run, 100 push-ups, 100 sit-ups, 100 squats then another 1 mile run - the idea being to finish as quickly as possible - forfeit for the last man in.

I'm open to any ideas for easily explained, varied " challenges ". The only restrictions are we need to use very little equipment and it needs to be doable in an around 30 mins or less.

The tougher the better.

Go!!

Replies

  • neandermagnon
    neandermagnon Posts: 7,436 Member
    planks

    1 minute, 2 minutes... even 5 minutes

    any other static hold exercise. they are tough and there are a lot of them, and don't require equipment

    the forefit would the first to stop, rather than the last man in. And of course lots of kudos for the one who holds it the longest
  • BigDougie1211
    BigDougie1211 Posts: 3,531 Member
    Nice one, love it!!
  • tricksee
    tricksee Posts: 835 Member
    Moby push up challenge.

    BOOM!!!
  • tricksee
    tricksee Posts: 835 Member
    I made it 2 mins and 6 seconds before collapsing.
  • BigDougie1211
    BigDougie1211 Posts: 3,531 Member
    Moby push up challenge.

    BOOM!!!

    Just Googled it - that is QUALITY!
    Cheers.
  • BigDougie1211
    BigDougie1211 Posts: 3,531 Member
    Bumped
  • AussieTrainer
    AussieTrainer Posts: 171
    My current personal challenge is to do 100 jumping jacks followed by 20 squat thrusts, 30 sec rest, and then again. I'd like to be able to do this x3. :D
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Teams of three members.

    Line up on one of the field lines/appropriate markers. A heat starts with you explaining the pattern of what line to run to in what order, e.g. first line and back then second line and back then third line and back, next runner on 'team'.
    Reward/punish winners/loser after each heat. Balance teams if necessary.

    I'd have it near the end of practice, with a 'just a few more' attitude, so they feel free to give it their all.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Simple challenges such as a set number of body weight moves, one after the other. Try to alternate/swap body parts each exercise. E.g. 10 burpees, 10 sit ups, 10 push ups, 10 superman, 10 alternating jumping lunge, 10 mountain climbers, 10 tricep dips, 10 dorsal raises etc. etc.

    http://www.youtube.com/watch?v=POdzasJklxw
  • Nicks_scotland
    Nicks_scotland Posts: 77
    Moby push up challenge.

    BOOM!!!

    Just googled - Holy feck!

    I hope the instructors at my gym never hear of this, I can so see it being incorporated into cross training class!

    2 mins is waaaay past where I'd get to.
    x
  • sijomial
    sijomial Posts: 19,809 Member
    Bleep test - 20m shuttle runs.
    http://en.wikipedia.org/wiki/Multi-stage_fitness_test

    Good to record the player's scores to track improvements over time.

    It's horrible - unless you are the coach of course!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    The basics of military circuits that I've done it teams of two or three, and the important part is that one sets the time an exercise is carried out for.

    E.g. In groups of two, one partner runs around the outside of a large area, the other partner is the timer by carrying out reps of a bodyweight exercise off of a list in the middle of the area, e.g 10 push ups. Once they've done their reps they jump up and get their partner's attention and they swap, 10 push ups and swap. The first person then does the push ups again, plus another exercise, so the time in the middle/running outside gets longer and longer.


    E.g. Field/hall has an area each end for bodyweight exercises, running the width of the hall/field. Teams of three. Number 1 at the far end, doing the first exercise on that ends list. Number 2 at the near end, doing the first exercise off of the list, number 3 is the timer. They run an odd number of shuttles between the two areas and swaps with the team member of the end they finish. You need to either make the shuttles short enough or the exercises easy enough so that the bodyweight exercise can ideally be carried out for the length of time for the two swaps required before they get to run shuttles.
  • BigDougie1211
    BigDougie1211 Posts: 3,531 Member
    Loving some of these ideas - much appreciated folks.

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