1st challenge
10. 4. 2021
Dear customers,
welcome to our first weekly challenge. This week we have prepared a strengthening alphabet for you.
Rules: One exercise is assigned to each letter.
You will compile your own strength training according to your name (you can use your first and last name).
Remember to warm up and stretch before exercising.
| A | 10 squats | N | 10 lunges (back) |
| B | 30 s plank | O | 20 squats |
| C | 5 burpees | P | 10 sit-ups |
| D | 15 crunches | Q | 40 s high knees |
| E | 10 push-ups | R | 15 squats |
| F | 10 lunges (front) | S | 8 burpees |
| G | 10 sit-ups | T | 20 jumping jacks |
| H | 1 min. sit by the wall | U | 20 s running on the spot |
| CH | 15 squats | V | 10 push-ups |
| I | 25 jumping jacks | W | 15 jump squats |
| J | 30 s high knees | X | 10 lunges (front) |
| K | 15 push-ups | Y | 40 s plank |
| L | 30 s running on the spot | Z | 50 s sid by the wall |
| M | 15 crunches | BONUS | 3 km run |