Post by Cassandra - Admin on Apr 22, 2014 3:14:20 GMT
Ok guys! Starting tomorrow, we'll be introducing a new set of challenges! So to end WEEK 1 of the ReVITALizer with a bang, we're assigning a special benchmark workout for everyone!! Woohoo!
Like I said before, you need to have your assessments done first in order to be able to move forward so make sure you have those done ASAP. You have all week to complete this workout but it should be completed by Monday 4/28.
The workout was designed to be completely tailored for each one of you at your fitness level. Pretty awesome stuff.
Here's how you figure it out (and I'll be using my numbers as an example so you see how to do it):
STEP 1: Figure out what "level" you were for each movement (based on the original files I attached to the beginning of this thread).
For example: My results were - Squats: 52 (Level 6)
, Push ups: 23 (Level 3)
& Sit ups: 33 (Level 4)
STEP 2: Add the number of all your levels up and divide by 2.
For example: 6 + 3 + 4 = 13 / 2 = 6.5 (if you get a fraction round UP so...) my number is 7
STEP 3: Take your total number of reps for each category and divide by 2 for each.
For example: Squats = 26; Push Ups = 11.5 (again, round UP so...) 12; Sit Ups: 17
STEP 4: The number you get in step 2 is how many rounds you will be doing. The number you get in step 3 is how many reps of each per round!
For example: My workout will look like this:
7 Rounds of:
12 Push Ups
17 Sit Ups
26 Squats
For TIME!
STEP 5: When you've completed your workout, record the TIME it took you to finish. Stop watch, phone app, clock with a second hand option - whatever. Come back here (to the Week 1 posts and let us know how you did and how you felt!!) You MUST record your time as we WILL need it again in the future.
STEP 6: Pat yourself on the back baby because Week 1 will then be complete!!
Like I said before, you need to have your assessments done first in order to be able to move forward so make sure you have those done ASAP. You have all week to complete this workout but it should be completed by Monday 4/28.
The workout was designed to be completely tailored for each one of you at your fitness level. Pretty awesome stuff.
Here's how you figure it out (and I'll be using my numbers as an example so you see how to do it):STEP 1: Figure out what "level" you were for each movement (based on the original files I attached to the beginning of this thread).
For example: My results were - Squats: 52 (Level 6)
, Push ups: 23 (Level 3)
& Sit ups: 33 (Level 4)
STEP 2: Add the number of all your levels up and divide by 2.
For example: 6 + 3 + 4 = 13 / 2 = 6.5 (if you get a fraction round UP so...) my number is 7
STEP 3: Take your total number of reps for each category and divide by 2 for each.
For example: Squats = 26; Push Ups = 11.5 (again, round UP so...) 12; Sit Ups: 17
STEP 4: The number you get in step 2 is how many rounds you will be doing. The number you get in step 3 is how many reps of each per round!
For example: My workout will look like this:
7 Rounds of:
12 Push Ups
17 Sit Ups
26 Squats
For TIME!
STEP 5: When you've completed your workout, record the TIME it took you to finish. Stop watch, phone app, clock with a second hand option - whatever. Come back here (to the Week 1 posts and let us know how you did and how you felt!!) You MUST record your time as we WILL need it again in the future.
STEP 6: Pat yourself on the back baby because Week 1 will then be complete!!
