Challenge 1:
Dice workout
Grab a die and roll it, whatever number comes up, do that activity. You need to do this 6 times for a total of 6 activities. You can do them all in a row, or split it up by days. Make sure to warm up before and stretch after. This is to be done IN ADDITION to any other workouts you do, so if you normally do 100 crunches a day and roll a 4, you have to do 30 extra. You can do either of these routines and modifications are acceptable (ie girl pushups instead of regular), but try to push yourself! To get a complete you must do 6 rolls of the dice, and complete all 6 exercises fully. That means if you only were able to do 10 pushups and had to do 20, you would only get Attempt for the challenge. So give yourself enough time so that if something like that happens you have a chance to take a break and try it again later to finish all the exercises. If you have an injury that absolutely prevents you from doing something listed here, discuss with your coach what a suitable substitution would be. Try to make it work the same muscle group if possible. This theoretically could all be done in 15 minutes, but like I said can be split up as well

bodyweight only routine:
1. Push Ups x 20 reps
2. Dips x 20 reps
3. Wall sits – 30 seconds
4. crunches x 30 reps
5. Squats x 30 reps
6. Alternating Lunges x 20 reps

Weights included/advanced routine:
1. Push Ups x 20 reps
2. Dips x 20 reps
3. Wall sits with arms outstretched – 30 seconds
4. Plank for 30 seconds
5. Squats with shoulder press x 30 reps
6. Alternating Lunges with bicep curl x 20 reps each side

Challenge 2:
Body weight water challenge
Take your current weight, divide by 2 and drink that much water a day. If you are over 200, you can divide by 3.

Seem like a lot? Its not If you weighed 200 lbs and wanted to drink 100 oz a day (which is more than most of you would have to go for), it still only works out to about 6 oz an hour. Don’t try to drink it all at once of course as that can have negative effects, but if you space it out throughout the day youll be good! Water helps keep you hydrated (duh) but also helps with maintaining a fluid balance in your body, control calories, prevent muscle fatigue and more. It may be hard to do, especially if you are a person who doesn’t drink much water now. My favorite thing to do? When im at work I set a timer to go off every ten minutes and drink (at least) an ounce of water then). 8 hours of work x 6 oz an hour = 48 ounces. Some of you may already do this and that’s fantastic, others like I said will struggle with it, but should definitely make an effort. Increased water consumption is one of the most recommended things for health and weight loss.

You only HAVE to do this for one day, but if you do it for more youll start to see some benefits and it will become a good habit to have. Yes youll likely have to get up to pee a lot, but that also subsides after a few days of consistency

Reporting:
Nothing needs to be reported in this thread unless youd like to discuss the challenges and keep each other motivated. I would like you to post in your team threads the amount of water you need to drink and how the physical challenge is going as well. People that are active in the message boards always seem to get the challenges done and see results! What you definitely need to report this week is of course your weight, and participation for each challenges. If you post in your thread it should look something like this

“weight: 150, physical challenge Attempted (only did 5 die rolls), water challenge Complete (one day of 75 oz)”
If your team reports directly to a spreadsheet, just put A,C in the challenge box (or whatever your letters would be) , but it would be nice to put it in your thread too for you coach teammates to see! Let us and your team members know how the physical challenge is going and try to motivate each other and help each other to get the water intake in and to push through difficulties to get the physical challenge done.

Good luck this week!


*******Recap******
1) If you missed weigh in please PM me ASAP to avoid penalties and possible removal next week
2) Challenge 1: Dice challenge using either body weight only or an advanced/weights included challenge. Must complete a total of 6 die rolls and complete the associated activies for a “Complete”. Can be done all at once or broken up to several days
3) Challenge 2: Water challenge – drink half your body weight in water (oz) If you are over 200 lbs you can divide by three. Drink this amount for one day to earn a Complete.

Don't forget to get me your weigh in and challenge information to me please! It's been a stressful week for me but I'm hoping to get back on track this week.