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Fitness Challenge
As part of your Fitness Challenge
perform 10 of the following 12 exercises regularly for 4 weeks,
keeping a record of improvement. Start with 20-30 seconds of each
exercise per session and try adding 10 seconds of each exercise per
session every week. You will need this award as part of your Chief
Scout Gold Award. There is a link to printable exercise sheet and
record sheet at the bottom.
Never over stretch yourself when exercising and if any unexpected
pain is felt, exercising should be halted immediately. Always warm
down by walking gently round the house for 2-3 minutes.
Swimming Action
Perform a
breast stoke action keeping your arms parallel to the floor
throughout the movement. When using a front crawl or butterfly, aim
to lean slightly forward, controlling the speed. Backstroke should
be performed with large slow movements, with either both or
alternate arms. I know the picture looks like a snooker player, try
this action as well.
Wall Press Ups
Lean against a
solid object, with your arms straight at the start of the exercise,
slowly bending your arms to take your chest towards the surface. The
further your feet are away from the wall, the greater the lean, and
as such the harder the exercise, however always keep your back and
legs straight.
Punching
Simulate a
number of different boxing moves, always at a reduced power rate,
aim to work at speed for a shorter range of movement than normal to
avoid pulling any muscles. You may decide to work one arm at a time,
alternate arms, or even work both arms together. This is best
performed in front of a mirror, and to loud music.
Box Press Up
Kneel on the
floor and bend over resting you hands on the floor with your arms at
a right angle to your body, making a box shape with your arms,
trunk, thighs and the floor. Bend at your elbows, lowering your
chest down, no lower than 2 inches from the floor and push back up
keeping a straight line through your spine, avoid forcing your
bottom into the air, and also arching of the back. The rhythm should
be smooth, throughout the exercise.
Dorsal Raise
Keep your feet
on the floor when doing this exercise to avoid excessive pressure on
the lower back. Smoothly lift your head and shoulders only 4 to 6
inches off the floor, holding in the upper phase for 2 - 3 seconds
prior to slowly returning back down to repeat again for desired
reps. You can assist your back muscles if they are weak by pushing
up with your arms, otherwise place your hands under your forehead,
and lift your head and elbows off the ground. Always look straight
down at the floor and with all exercises stop if you feel any pain.
Tricep Dips
Place both
hands either side of your hips on a secure bench or chair, keeping
your fingers pointed forward to reduce the strain on your wrist
joint. Extend your feet out to your front, the further your feet are
away from the bench/chair, the harder the exercise, however always
aim to keep a slight bend in the leg to reduce the stress on the
knee joint. Focus throughout the movement to extend your elbows back
behind you, lower your buttocks downwards by bending the arms, pause
for 2 seconds and push back up.
Spotty Dogs
Begin with
your legs, on the spot kick one leg forward, whilst taking the other
leg back. Don’t let you knee go to far forward. At the same time
swing your arms forward and back. The right arm follows the left leg
and left arm follows the right leg.
Knee Raises
Standing
upright with your back straight, smoothly raise one leg up so that
your thigh is parallel to the floor, holding for 5 - 8 seconds prior
to returning back to the ground and repeating, ideally on the same
side (harder) or alternating your legs.
Stride Jumps
Start with
your feet shoulder width apart, with your hands either by your
sides, or bent at right angles. Jump up a few inches, with the aim
to take your feet out to the side, approximately 1 stride width. At
the same time, take your hands also out to the side, raising them to
shoulder level or above, before returning them back to your side
when you bring your feet together.
Supported Squat
Start with
both hands holding onto a secure handle, or a heavy chair, lowering
down smoothly under control. After you have lowered yourself down,
push yourself up with your legs. Only pull you’re your arms if
absolutely necessary. Always make sure that the chair or handle you
use will support you when pulling against it.
Front Lunge
Stand tall
with your feet shoulder width apart, with your hands by your sides.
Lunge forward with one leg, so that your thigh is parallel to the
floor, with your knee over your toes, keeping your back straight and
your head up. Your heel should naturally rise off the floor, with
that knee resting close to the floor when you extend forward.
Keeping your abdominal muscle contracted, push down on your front
foot in order to push yourself back to your starting position,
whereby you can then repeat the exercise working either the same leg
or alternate your legs.
Wall Squat Thrusts
Lean
against a solid wall, whilst lifting your knees up towards your
chest, in a smooth alternating motion. This exercise can be
performed slowly, by placing your feet completely on the floor, or
for those that are fitter, try performing the exercise at speed,
working off your toes.
Printable Version of Exercises
Printable Record Sheet |
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