ECF Strength & Endurance Challenge 2021

THE ECF STRENGTH AND ENDURANCE FITNESS CHALLENGE CONSIST OF 5 DISTINCT EXERCISES TARGETING: CORE STRENGTH, MUSCLE STRENGTH, ENDURANCE, BALANCE, AND AGILITY. PLEASE REVIEW THE FOLLOWING INSTRUCTIONS FOR EACH CHALLENGE TO ENSURE THAT THEY ARE SAFELY EXECUTED AND PERFORMED OPTIMALLY! CHOOSE FROM 1 TO 5 CHALLENGE EXERCISES.

Exercises

1. 12/6 O'CLOCK

Start in full plank position with arms parallel to shoulders and legs parallel to hips. Shift weight to standing arm while maintaining balance and lift the working arm horizontal to floor at the 12 o’clock position. Begin by lifting the opposite leg directly behind and rotating the working arm back to the 6’clock position next to hips and horizontal to floor. Return the arm back to 12’o'clock before lowering it and the raised leg back to floor. 20 repetitions while limiting the rest between each set to 2 seconds.

2. CHEST CHALLENGE - 4 EXERCISES. Keep movement continuous between the each exercise.

Triangle Chest - Start by laying in supine position with legs bent, feet flat on floor parallel to hips. Hold dumb-bells with supine grip while resting elbows lateral to shoulders at 90 degrees. Begin by lifting the dum-bells up together above center chest. Keeping the movement continuous, return dumb-bells back to start. Repeat repetitions for 1 minute without pausing or resting.

Speedy Chest - Start by laying in supine position with legs bent, feet flat on floor parallel to hips. Hold dumb-bells with vertical grip while resting shoulder width apart on chest. Begin by lifting the dumb-bell up one one side and return while pushing up the opposite dumb-bell. Maintain the alternating movement at moderate pace without pausing or resting for 1 minute.

Power Chest - Start by laying in supine position with legs bent, feet flat on floor parallel to hips. Hold dumb-bells with vertical grip while resting together on chest. Begin by lifting the dum-bells up to top and center of chest. Keeping the movement continuous, rotating the dumb-bells out laterally facing forward while lowering the elbows keeping them in-line with dumb-bells. Return by reversing the moment back to start. Repeat repetitions for 1 minute without pausing or resting.

Up and Overs - Start by laying in supine position with legs bent, feet flat on floor parallel to hips. Hold dumb-bells together with verticals grip resting on one side of chest. Begin by pushing dumb-Bells up above center of chest and lower down to opposite side of chest. Reverse the movement returning back to start. Repeat repetitions for 1 minute without pausing or resting.

3. BANDED LEG KICKBACKS

Start with body in prone position with arms parallel to shoulders and l knees parallel to hips. Secure the exercise band around the bottom of one foot and the ends under the flat hands positioned against the floor. Begin by fully extending the banded leg directly back vertically above the floor and return under pelvis while keeping it suspended. Repeat 100 repetitions without pausing or resting.

4. HYPERFLO

Start in prone position with arms extended forward shoulder width and legs together. Lift head, chest, arms and legs several inches from floor. Begin by moving the arms back towards the hips and legs out wide together at a moderate pace. Return both arms and legs back to the starting position all while maintaining suspension. Repeat for two minutes without pausing or resting.

5. JUMPING ROPE

Start in standing position holding handles of jump rope. Begin swinging the rope in a rotational movement from the rear of the body overhead in a forward direction. As the rope approach the floor, prepare to jump immediately after hearing the click of the rope contacting the floor. While jumping, keep the elbows close to the sides while jumping less than a half foot above the floor. Maintain the pace of the rope rotations at a moderate to high speed continuously for 2 minutes.

Challenge Goals

Try these at home anytime

  • 12/6 O'CLOCK - 2 minutes

Chest Challenge - 4 minutes

  • Triangle Chest - 1 minute
  • Speedy Chest - 1 minute
  • Power Chest - 1 minute
  • Up and Overs - 1 minute
  • Banded Leg Kickbacks - 100 repetitions
  • Hyperflo - 2 minutes
  • Jumping Rope - 2 minutes

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