ECF Strength & Endurance Challenge 2020

THE ECF STRENGTH AND ENDURANCE FITNESS CHALLENGE CONSIST OF 8 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 8 CHALLENGE EXERCISES.

Exercises

Step 1. Push-ups

Step 2. Static Squat

Step 3. 3/4 Sit-Ups

Step 4. Bicep Curls

Step 5. Front/Side Leg Raises

Step 6. Half Plank

Step 7. Tricep Press-downs

Step 8. Jog/Shuffle

Current Challenge Leaders

Try these at home anytime

  • Push-ups - Men 40 reps, Women 30 reps
  • Static Squat - Men 90 seconds, Women 90 seconds
  • 3/4 Sit-Ups - Men 100 reps, Women 100 reps
  • Bicep Curls - Men 100 reps, Women 100 reps
  • Front/Side Leg Raises - Men 40 reps, Women 40 reps
  • Half Plank - Men 150 seconds, Women 150 seconds
  • Tricep Press-downs - Men 100 reps, Women 100 reps
  • Jog/Shuffle - Men 120 seconds, Women 120 seconds

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