The fitness means much more than training, it’s a lifestyle! The passion for sport unites people from all over the world and makes them part of a great community. And is there anyone who doesn’t think that training in company is twice as much fun? Of course not! For this reason, we have prepared a small fitness challenge for you to do with your training partner. Do you dare?
Sport reinforces the feeling of community
Movement and the feeling of belonging to a community are two very powerful weapons! If you exercise regularly, you are not only doing something good for your body, but also for your well-being and mental health. By training you become more efficient, balance your daily life and improve your mood. And is there anything better than sharing your passion for sport with another person who also shares it so that you can motivate each other? We have some tips so that you can be part of a community thanks to sport:
1.Make the city your gym
At last! Summer has already arrived. That means better weather, sun and high temperatures. Go train outside! In addition to getting an extra dose of vitamin D, it can also help you improve your training. Simply train outside to add more variety to your training routine. You can use your body weight, stairs, tree stumps, or park benches. In the calisthenics parks or similar that you find on the street you can also find other tools that will be useful to you and you will meet people who also love sports.
Tip: Do you feel like exercising outdoors? We have the perfect training for you. You do not need any type of equipment and variations are included for beginners and advanced athletes. What are you waiting for?
Discover the advantages of training outdoors
2.Train with a friend
Meet up with a friend or friend to play sports together. You will motivate each other and it will be twice as much fun. In addition, it will be more difficult for you to be tempted to skip training, because you do not want to disappoint your partner by canceling it.
3.Share your passion for sports with others
Thanks to social networks, we have the possibility of being in contact with others and forming a community despite not being in the same place. If you want, you can join our digital community, made up of members of the #Loudhdtvfamily who, like you, are also passionate about sports. In addition to staying in touch, members of our community challenge each other and compare their workouts. This helps reinforce the feeling of community and makes us want to be better.
Tip: After a hard workout, you deserve a good reward. Something rich with lots of protein and made only from plant products. Sound good to you? Our vegan Protein Balls are just what you need. And they are perfect for sharing.
4.Try new sports
Team sports foster unity and serve to develop our communication and social skills. In this sense, activities such as slack line (or “tight tape”), the Parkour or many ball sports are perfect.
Fitness Challenge: Do you dare to do it?
Do you and your training partner want to test your strength with a little challenge? So, read on! You can do this challenge in the park, the gym, at home or anywhere else you prefer. You don’t need any type of equipment, just give it a go!
Before starting, it is very important that you warm up for at least 10 minutes. If you decide to do the challenge outdoors, you can start your warm-up by running to the nearest park for 5-10 minutes. Afterwards, we recommend some mobility exercises. Also, bring enough water and comfortable sportswear.
Fitness Challenge Instructions
The challenge is made up of 5 exercises and you have one minute for each exercise. During that minute everyone has to try to do more reps of each exercise than your partner. you will have 30 seconds rest between exercises to record the number of reps you’ve done and get into position for the next exercise.
In the case of plates and the wall squats, the process is different. For these exercises what counts is time. For every 10 seconds you hold the position, you earn 1 point. At the end of the challenge you will have to add the points and The one with the most points wins.
Tip: Are you highly motivated and want to outdo your partner at all costs? Ambition is good, but don’t forget the technique. A repetition that is not performed correctly not only poses a risk of injury, but also will not count towards the challenge. It is best to have a third person accompany you to check both the number and quality of the repetitions, or to record yourself while you do them.
By the way, we almost forgot! Of course, more than 2 people can participate in the challenge.
Next, we leave you a table that can serve as an example to write down your points and those of your partner:
1 minute fitness challenge
| Exercise | your points | Your partner’s points |
| jump squats | ||
| Iron | ||
| burpees | ||
| push-ups | ||
| wall squats | ||
| Total amount |
The challenge is over and you are not satisfied with the final result? How about a rematch? Take a minute or two to recover and start the second round. For beginners, 3 rounds are enough to complete a good training session; the most advanced athletes can do between 4 and 5 rounds, and the professionals up to 6.
To make sure you are doing the exercises correctly, do not forget to read the explanations and watch the videos that we have included below with variations according to the level of each person.
1.Jump Squats
Beginner level
Place your legs hip-width apart and drop your arms alongside your body. Turn your feet out slightly and slightly bend your knees. Begin to bend your knees and bring your thighs down, as if you wanted to sit down. Keep your torso straight and activated. Inhale as you do this movement. Reach your arms forward and slightly lean your torso forward as you lower. At the bottom, push your legs up, exhaling as you do so, bringing your arms back alongside your body.
Advanced level
Start in a normal squat position. The upper part of the body slightly tilted forward and the arms extended forward as well. Push off the ground as hard as you can with the help of your arms. Jump! Drive your hips forward in the air and your arms back. Activate the whole body. Land softly on the ground after the jump. Slowly bounce on your knees and ankles, and move on to the next squat.
2.Planks
Beginner level
Place your elbows just below your shoulders. Form a line with your torso and head, and place your knees on the ground. The hips are parallel to the ground. Hold the position as you inhale and exhale. Remember not to bring your head up or down, keep it in line with your torso.
Advanced level
Place your elbows just below your shoulders. Extend your legs and place your toes on the ground. Activate the whole body and form a straight line with the body parallel to the ground. Direct your gaze to the ground and your head in a neutral position. Hold this position, inhaling through your nose and exhaling through your mouth.
3.Burpees
beginner level
Start upright. Then squat down until your hands touch the ground. Keep your head up, back straight, and pull your buttocks down. Place your palms firmly on the ground, at shoulder height. Then, move your legs back with your feet together and get into a plank position, forming a line parallel to the ground. Step your legs forward again, one after the other, and stand up.
Advanced level
This exercise is exactly the same as the previous one, but with an added jump.
Start upright, then squat down until your hands touch the ground. Pull your buttocks down keeping your head up and back straight. Place your palms firmly on the ground, at shoulder height. Then, move your legs back with your feet together and get into a plank position, forming a line parallel to the ground. Now, slightly bend your legs, gain momentum and lift your feet off the ground. Pull your knees under your chest and squat down again. Next, bring your weight back and lift your palms off the ground. Use your legs to propel yourself and jump, bringing your arms up as well. Clap your hands above or behind your head as you jump. Return to an upright position.
4.push-ups
Beginner level
If you can’t do classic push-ups, try doing them with your knees flat on the floor. Lie face down and place your hands slightly wider than shoulder width. Extend your arms, supporting the weight with your knees and hands. Retract your scapulae to keep your shoulders away from your ears. Activate the pelvic floor and core. Inhale and begin to lower yourself by bending your elbows until your chest almost touches the ground. Go back up by activating the rest of the body as you exhale.
Advanced level
Place your hands on the floor directly below your shoulders, slightly wider than your shoulders. Stretch your legs, place your feet together and place your toes on the floor. The core must be active throughout the movement to keep the body in a straight line and the body stable. Bend your arms and lower your body until your chest touches the ground. Keep your elbows close to your body. As your chest hits the ground, force your arms and chest fully straight to come back up and return to the starting position before doing another rep.
5.Wall Squats
Lean your back completely against a wall. Support your head too. Put your feet forward and slightly apart. Lower your body until your knees and hips form a 90-degree angle, as if you were sitting in a chair. Make sure to place your knees just above your heels. Engage your glutes and hold the position as you inhale and exhale.
How are you? Have you managed to do all the exercises? Well done! Now don’t forget to do a few stretches and cool down exercises.
