Week Nine Family Challenge - Over 10s

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!

60 second challenge

This challenge will get your legs burning because we want you to do a wall sit for a minute. If you don’t make it to a minute, take a break and then try and go a little bit longer.

To do a wall sit, all you need to do is:

  • Slowly bend your knees and slide your back down the wall until your thighs are parallel to the ground
  • Adjust your feet so that your knees are directly above your ankles, rather than your toes
  • Keep you back flat against the wall and try and hold the position for 60 seconds
  • Take a minute’s rest and then go again. Repeating this three times

#FamilyGoals

We want you to build a circuit session with four activities and complete it as a family, doing each activity for 60 seconds. Once you’re all set up, complete your circuit three times.

Here’s a circuit to give you a bit of inspiration but watch out for jelly legs!

  1. Star jumps
  2. Shuttle runs
  3. Squat jumps
  4. Static running with high knees

Roll with it

Find a green space with plenty of room for our train ride game with your whole family. Stand with your bikes in single file and start cycling forwards, the person at the back now needs to pass everyone and make their way to the  front. Once they get to the front, the new person at the back needs to do the same and so on until everyone has gone from back-to-front.

If you want to try walking, running or scooting instead, then go for it! Make sure you keep communicating whilst you’re moving around.

Get set…GO

The return of the bleep test! Mark out two points in your garden/outdoors to run between. Press play on the bleep test video below and make sure to reach the opposite point before the bleep. See how long you can go for and repeat it through the week to see if you can beat your record.

Check out the video:

Transition Fun

Remember this challenge from earlier on? You’ve had plenty of time to practise, so can you beat your record? Agree a start and finish line with your bike and helmet in the middle. With your goggles on, pretend to swim to your bike, once you reach it take your goggles off, put your helmet on and step through your bike before taking your helmet off and running to the finish line. Race against your family and your previous time!

 

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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