Want to challenge yourself? Try the EXTREME* challenge. *No extra points will be awarded for completing the EXTREME challenge.
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1 Lancers: Choose one of the two challenges for each day. These challenges can be done in addition to your normal workout routine. More than one challenge can be completed each day. We want you to achieve your personal fitness & spiritual goals. Each person who completes all the challenges will be entered into a drawing for a grand prize! Want to challenge yourself? Try the EXTREME* challenge. *No extra points will be awarded for completing the EXTREME challenge.
2 DAY 1 1 mile run with 25 burpees OR 1 mile run with 25 slam ball squats EXTREME: 2 mile run with 6lb. slam ball Verse of the Day: Galatians 5:7 DAY 2 DAY 3 DAY 4 Run half lap on roof ; 10 push-ups; Run half lap on roof; 10 push- ups; 100 meter sprint; 30 crunches OR Sprint lap on roof; 10 jumping jacks; 10 lunges; 10 mountain climbers; 10 bicycle kicks EXTREME: 2 minutes of burpees; 2 laps on roof; 2 minutes jumping rope; 2 laps on roof; repeat twice Verse of the Day: I Corinthians 9:24 15 alternating step ups on plyo box; 15 squats; plank for 60 seconds ORRun ½ mile and do 30 burpees EXTREME: Jog 2 miles; 30 jumping lunges; 30 burpees; 30 bodyweight squats; 30 mountain climbers Verse of the Day: Hebrews 12:1 4 sets of 10 on standing calf raise machine OR Do walking lunges the length of the gym while curling dumbbells EXTREME: Figure 8 s through legs with a 25 lb. kettle bell for 1 minute Verse of the Day: Proverbs 4:20-22 DAY 5 Hit punching bag for 5 minutes OR Take a boxing boot camp class EXTREME: Hit punching bag for 10 minutes Verse of the Day: Isaiah 38:16 DAY 7 DAY 6 Use a battle rope for 5 minutes (with 1 min. intervals) OR Do a plyo-box workout for 10 minutes EXTREME: Row machine for 10 minutes and jump rope for 5 minutes (with 1 min. intervals) Verse of the Day: Psalm 41:1-3 Use TRX band to complete 30 pull ups OR 20 TRX band push ups EXTREME: Use TRX band to complete 40/40 exercise (40 push- ups and 40 knee ins) Verse of the Day: Proverbs 3:7-8
3 DAY 9 DAY 8 75 plyo-box jumps in 8 minutes OR 40 frog jumps with 10 lb. medicine ball EXTREME: 40 split squats using 10 lb. medicine ball in 2 minutes Verse of the Day: Proverbs 16: sit ups in 5 minutes OR Hold a plank for 90 seconds EXTREME: 50 oblique twist sit ups with an 8 lb. medicine ball in 6 minutes Verse of the Day: Proverbs 17:22 DAY Reverse crunches OR 5 sets of 15 physio ball cobras EXTREME: Ab bicyles for 90 seconds; 50 mountain climbers; 1 mile run; 50 squats Verse of the Day: Proverbs 15:30 DAY 11 2 minutes of high knees without stopping and leg circles for 30 seconds OR 2 sets of (10) burpees on bosu ball (Push up on bosu ball and lift above head when standing) EXTREME: Take a cardio kickboxing class Verse of the Day: Jeremiah 30:17 DAY 12 Complete 1 auto belay route on rock wall OR Complete 2 auto belay routes EXTREME: Complete 1 bouldering route Verse of the Day: Psalm 18:2 DAY 13 DAY 14 Make 25 free throws (no time limit) OR Make 10 3-pointers in 5 minutes EXTREME: Make 3 half court shots in 20 attempts (Do not necessarily have to make all 20 but at least try all attempts) Verse of the Day: Ephesians 5: sets of (20) lat pull downs OR 3 sets of 15 seated rows EXTREME: Adjust the rope machine and do rope pulls while holding a squat for 3 minutes then do 3 minutes of seated rows on rowing machine Verse of the Day: I Corinthians 12:21-26
4 DAY 15 DAY crunches; 30 bicycles; 30 side crunches OR Plank with (24) alternating leg raises; 1 minute of scissor kicks; 40 crunches using ab mat EXTREME: Sprint one lap on roof; 20 burpees; 20 bicycle kicks; 20 sit ups; and 20 reverse crunches Verse of the Day: Luke 11:34 Walk on treadmill at 15 degree incline for 20 minutes OR Run on treadmill with 2 degree incline for 8 minutes EXTREME: Run 20 laps in less than 20 minutes on roof track Verse of the Day: I Thessalonians 4:4 DAY 17 Take a Cycling class OR Run (5) 20 second sprints on roof EXTREME: Perform (2 sets of 15) straight leg deadlifts then run (5) 20 second sprints on roof Verse of the Day: Ephesians 1:22-23 DAY 18 Go to roof and run (5) lengths of soccer field in 4 minutes OR Run 5 sets of lines in basketball gym in 3.5 minutes EXTREME: Run 10 laps on roof holding a 6lb. slam ball Verse of the Day: Matthew 6:25 DAY assisted dips OR 3 sets of 10 diamond push-ups EXTREME: 50 Bosu ball push-ups in 2 minutes Verse of the Day: Matthew 10:28 DAY Dumbbell curls OR 25 preacher curls EXTREME: Do 50 (25 each arm) bent over rows (keep lower back straight) Verse of the Day: I Corinthians 12:12 DAY 21 Perform scissor kicks for 1 minute (without stopping) OR Perform physio ball crunch 30 times while a partner tosses a 6 lb. medicine ball back and forth EXTREME: Perform 20 back hyper extensions while holding a 25 lb. plate Verse of the Day: 2 Corinthians 4:10
5 DAY 22 2 sets of 12 side step ups holding a 10 lb. plate using a plyo box OR 20 minutes on ARC machine EXTREME: 25 burpees; 15 supermans; 30 mountain climbers; 25 squats holding 6 lb. slam ball; Repeat Verse of the Day: Philippians 3:21 DAY 23 Play a game of racquetball OR Take a step class EXTREME: Take the Lancer Insanity class Verse of the Day: I Peter 4:1 DAY 24 3 sets of Bosu ball mountain climbers for 90 seconds OR 3 sets of 15 accordion knee tucks with medicine ball EXTREME: 4 sets of medicine ball (6lb.) wood chops (2 high-low and 2 low-high each side) Verse of the Day: Psalm 16:9-11 DAY 28 DAY 27 DAY 26 DAY 25 Do 2 sets of 12 on chest fly machine OR 2 sets of 10 lateral raises with 10 lb. dumbbells EXTREME: 25 Spiderman push-ups Verse of the Day: Proverbs 14:30 Do a side plank on each side for 60 seconds OR 40 alternating swimmers EXTREME: Do a one-legged plank for 60 seconds then switch to other leg Verse of the Day: I Corinthians 12:27-31 Climb 40 floors in 15 minutes on step mill OR 50 step ups each leg (25 each side) using plyo boxes EXTREME: Climb 75 floors in 30 minutes on step mill Verse of the Day: Matthew 15: assisted pull-ups in 5 minutes OR 25 assisted reverse pull-ups in 5 minutes EXTREME: 30 pull-ups and 30 chin-ups (no time limit) Verse of the Day: Psalm 139:16
6 DAY 29 DAY 30 Run 3 miles in 30 minutes OR 3 sets of 15 leg extensions with half of your body weight EXTREME: 2 sets of 10 leg extensions using one leg with half of your body weight (2 sets each leg) Verse of the Day: Malachi 2:15 LIKE the CBU Personal Training and Recreation Center Face Book pages EXTREME: Have 2 friends LIKE both Face Book pages above Verse of the Day: Proverbs 16:28
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In preparation to camp you should be wrestling at least three times a week. Aside your wrestling workouts here is about 20 great workouts that can help you get in shape for camp. Workout 1 Workout 2 Workout
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See back in the day, when I got into fitness myself, I still believed that running would burn the fat
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