Base Challenge- Super Bowl 58- No one says getting to the top is easy. Show how you can do it like the pros can.

Details-

Find a hill, bleacher or stairs that can get you to 58 steps 1 way (meaning going up). How many times can you go up AND down those steps in 10 minutes. Up and Down = 1

Adjustments-If for some reason you can’t find said spot, you could run 58 yard sprints. Run fast one way and jog/walk back for your 1 repetition.

Challenge Thought- Professionals in any sport or in fact life, all get there because they are doing the hard things when nobody is watching so that they can be best prepared for the “game”. All of these challenges should be part of a mindset of doing things to better prepare you for tomorrow.

Doing easy things will likely get you a harder life, but continual building on hard things will likely get you and easier life.

Base Challenge- Core. Simple and important

Details- Do the following Series 4 Times-

• 30 second plank

• 30 second left side plank

• 30 second right side plank

Adjustments-If rest is needed try 30 seconds after each round or every other round.

Almost everytime that I have had an injury or have back soreness etc, I’ve been told I need to increase my core strength. These exercises are simple, but I do like to skip doing them.

Challenge Thought- What do you think you would be doing the week before playing in the Super Bowl? Doing plank exercises probably.

Base Challenge- Are you feeling Lucky? 7 rounds 7 Exercises 7 Reps

Details- Do the following Series 7 Times- How long does it take??

• 7 yards walking lunge

• 7 Frog Squats

• 7 Squat Jumps

• 7 Scissor Jumps

• 7 Superman (or woman)

• 7 Sit ups

• 7 Push Ups

Areas of measurement- Somewhat simple exercises and low reps, but at speed and rounds that end up with a solid full body workout. Unknown how hard or easy this will be.

Challenge Thought- Gamification is real. It works on our psyche and can be potentially harmful or for good. What other aspects of your life that can you gamify the good stuff!

Bonus-If you buy a lotto ticket and win, you can give me 7%…

Base Challenge- Burpees…that’s it…Burpees

Details- How fast can you do 100 Burpees.

Areas of measurement- Toughness, Grit. I don’t like Burpees very much.

Challenge Thought- Doing hard things should just be a part of our daily lives. I’m choosing something that usually is not fun, but I know it is good for me. After you are done, go eat some raw kale, and give yourself a high five!

Enjoy!

Base Challenge- How long can you plank after 1 mile speed ruck?

Details- Move (walk/run) as fast as you can with a weighted Ruck Sack/Backpack for 1 mile. Then plank as long as you can. I’m going to use 40 lbs in this weighted vest.

Areas of measurement- Overall cardio and core strength. Also depending on when you do it…elements of cold!

Adjustment- If you don’t have a weighted vest, you can use any backpack and put some canned goods or water bottles in it for weight. Try and get the straps snug and materials packed tight, otherwise it will be difficult to run with the bounce of the backpack.

Challenge Thought- Hiking up Cadillac Mountain to catch the first sunrise in the USA. Once you get up there you need to stake your spot for your party that is behind you (promise no one will try and sit by you if you are planking on top of the mountain).

Enjoy!

Base Challenge- 10 Minutes Total. How many pushups can you get to???

Details- Run 1 mile as fast as you can then do push ups until time is up. That is it.

Areas of Measurement-How fast can I run (cardio experiment) and how strong am I to lift myself off the ground (strength as well as body composition).

Adjustments- If you don’t think you can run a mile in 10 minutes, use 15 minutes. The idea though is to go as fast as you can for the mile so you finish tired and then be forced to do pushups immediately.

Adjustment #2- Pushups can be done however you can do them, including a vertical pushup against the wall. Challenge yourself, but don’t hurt yourself.

Challenge Thought- Imagine chasing your kid/grandkid/dog in an epic game of tag (if you don’t have either don’t picture chasing someone else’s, as that is creepy). You may not catch them immediately, but if you can endure you know they will tire sooner than you. Then to show off, picture doing some pushups as they are dry heaving trying to catch their breath:)