Week Nine Challenge - Expert

23rd June 2020

Week nine brings you the final week of challenges to complete on The Big Colour Challenge and we’re going out with a bang!

Reach new heights

You can win entry to top events in 2021 thanks to our friends at Limelight Sports.

We want to see how you’ve been embracing swim training at home whilst pools have been closed. Simply film your ‘home swim training’ and send it on social media to the event you want to win entry to. The winning videos will then be chosen at random through the campaign. We can’t wait to see how creative you get!

Events:

  • London Triathlon (@thelondontri)
  • Blood Cancer Blenheim Triathlon (@blenheimtri)
  • London Duathlon (@LondonDuathlon)

Body blaster

Try these body weight exercises to see how different they are to traditional gym and machine based exercises. Complete the circuit 2 or 3 times, with 30-45 seconds rest between each rep and a 2 minute break between each set but remember to stay within your own limits.

  • 10 walk-out push ups

  • 10 burpees

  • 10 jumping jacks

  • 10 mountain climbers (per side)

  • 10 dips

  • 10 air squats

  • 10 plank up-downs

  • 10 forward lunges (per side)

  • 10 glute bridge raises

  • 10 plank shoulder taps (per side)

Push the limits

Choose a 1km route that starts from your doorstep and see how quick you can complete it. Share a picture of your time either into The Membership Hub on Facebook or to @Brittri on Twitter using #MyBigColour1km. Did you beat your 1km time from the very first week of challenges?

Turbo power

Do an ‘hour of power’ to see what your true power threshold is. Your best effort for 60 minutes. Throughout the nine weeks we’ve been setting you challenges to improve your bike power, cadence, efficiency and skills. Compare this final week with the results you’ve achieved in earlier challenges to see if you’ve improved.

Roll with it

Last week you went for a run for the fun of it, this week, we want you to do the same on your bike – virtually or outside it’s up to you. Take a map, your phone and some food and drink, but don’t plan your exact route or track cadence, speed or power, just relax and enjoy it.

Let someone know you’re going and roughly where you’re headed, but enjoy exploring and using your bike for fun.

 

Join the Big Colour Challenge community

Let us know how you’re getting on with your exercise, colouring chart and weekly challenges by using #StayInWorkOut on social media.

You can also join The Big Colour Challenge Facebook group to connect with everyone else taking part.

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