Fitness events are designed to get you moving and maintain and improve your endurance, strength and flexibility. For the fitness events, the goal is to see how many repetitions of each event you can do in 30 seconds.

To help you prepare for your events, we have a 6-week practice plan that leads you through warm-ups, the workout and a cool-down. The goal is to participate in 5 days of physical activity throughout the 6-week practice period. Follow the practice plan to see how your scores improve throughout the six weeks!

Keep track of how many repetitions you can complete within 30 seconds for the events listed below.  For wall sits and planks, try to hold them for as long as you can. Submit your best score for each event online by the Virtual Fall Games deadline on Monday, August 31.

Events

Frog Squats

How many frog squats can you complete in 30 seconds?

What to record and submit: Count and record the number of frog squats you can do in 30 seconds.

Reverse Lunge

How many reverse lunges can you complete in 30 seconds?

What to record and submit: Count and record the number of reverse lunges you can do in 30 seconds.

Lateral Knee Hops

How many lateral knee hops can you complete in 30 seconds?

What to record and submit: Count and record the number of lateral knee hops you can do in 30 seconds.

Squat & Punch

How many squat and punches can you complete in 30 seconds?

What to record and submit: Count and record the number of squat and punches you can do in 30 seconds.

Wall Sit

How long can you hold a wall sit?

What to record and submit: Start your timer and record how long you can hold a wall sit.

Plank

How long can you hold a plank?

What to record and submit: Start your timer and record how long you can hold a plank.

Want to do more?

The Healthy Lifestyle Challenge is a fitness challenge with daily activities centered on physical activity, nutrition and hydration. This challenge provides reminders and tips for setting healthy routines in your daily life. Every week there will be a drawing for prizes.

Join the challenge!

Week 1

Day 1:

  • Warm-up: Jog in place, arm circles, torso rotation (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • frog squats (30 seconds)
    • reverse lunge (30 seconds)
    • lateral knee hops (30 seconds)
    • plank (hold for as long as you can, up to 1 minute)
    • squat & punch (30 seconds)
    • wall sit (hold wall sit for as long as you can, up to 1 minute)
    • repeat all exercises 3 times
  • Cool-down: quad stretch, arm across shoulder stretch & hip flexor stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: butt kicks, arm hugs, lunges (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • chair squats 10 reps
    • quick punches (30 seconds)
    • crunches (10 reps)
    • walking lunge (10 reps on each leg)
    • repeat all exercises 3 times
  • Cool-down: butterfly stretch, side stretch & quad stretch (hold each stretch for 30 seconds and repeat one more time.

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: Ignite Your Endurance

Week 2

Day 1:

  • Warm-up: High knees, torso rotations, squats (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • side lunges (10 reps each leg)
    • mountain climbers (30 seconds)
    • wall sit (hold for as long as you can, up to 1 minute)
    • frog squats (10 reps)
    • repeat each exercise 3 times
  • Cool-down: chest stretch, child’s pose & standing calf stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: Side shuffles, power skips, arm circles (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • hip bridge (10 reps)
    • plank (hold for as long as you can, up to 1 minute)
    • reverse lunge (10 reps on each leg)
    • push-ups (10 reps)
    • repeat each exercise 3 times
  • Cool-down: hip flexor stretch, wrist flexion and extension, forward hang (hold each stretch for 30 seconds and repeat one more time)

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: Boost Your Balance

Week 3

Day 1

  • Warm-up: Jumping jacks, alternating arm hugs, butt kicks (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • step-ups (10 reps on each leg)
    • push-ups (10 reps)
    • crunches (10 reps)
    • squats (10 reps)
    • repeat each exercise 3 times
  • Cool-down: leg hug stretch, butterfly stretch, arm across body shoulder stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: March in place, arm circles, open & close gate (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • squat & quick punches (30 seconds)
    • side lunges (10 reps on each leg)
    • wall sit (hold for as long as you can, up to 1 minute)
    • plank (hold for as long as you can, up to 1 minute)
  • Cool-down: forward hang, chest stretch, modified hurdlers stretch (hold each stretch for 30 seconds and repeat one more time)

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: Getting Schooled on Strength

Week 4

Day 1

  • Warm-up: March and swing arms, squat to up on toes, grapevine (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • step-ups (10 reps on each leg)
    • reverse lunge (10 reps on each leg)
    • push-ups (10 reps)
    • mountain climbers (30 seconds)
    • repeat each exercise 3 times
  • Cool-down: standing calf stretch, side stretch, hamstring stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: Jog in place, quick punches, jumping jacks (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • lateral knee hops (10 reps on each leg)
    • wall sit (hold for as long as you can, up to 1 minute)
    • squats (10 reps)
    • plank (hold for as long as you can, up to 1 minute)
    • repeat each exercise 3 times
  • Cool-down: butterfly stretch, quad stretch, hip flexor stretch (hold each stretch for 30 seconds and repeat one more time)

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: 30-minute workout Pt. 2

Week 5

Day 1:

  • Warm-up: squat and reach to the sky, side to side bounding, arm circles (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • jumping jack squat (10 reps)
    • mountain climbers (30 seconds)
    • walking lunges (10 reps on each leg)
    • push-ups (10 reps)
    • repeat each exercise 3 times
  • Cool-down: wrist flexion and extension, tricep stretch, hip flexor stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: High knees, butt kicks, side shuffles (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • side to side hops (10 reps on each leg)
    • squat and quick punch (30 seconds)
    • bird dog (10 reps on each side)
    • hip bridge (10 reps)
    • repeat each exercise 3 times
  • Cool-down: butterfly stretch, arm across body stretch, leg hug stretch (hold each stretch for 30 seconds and repeat one more time)

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: Get in Shape with Shannon Decker

Week 6

Day 1

  • Warm-up: Jumping jacks, arm circles, power skips (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • walking lunges (10 reps on each leg)
    • squats (10 reps)
    • bird dog (10 reps on each side)
    • quick punches (30 seconds)
    • Repeat each exercise 3 times
  • Cool-down: quad stretch, arm across body stretch, butterfly stretch (hold each stretch for 30 seconds and repeat one more time)

Day 2: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 3: REST

Day 4:

  • Warm-up: March in place, torso rotation, side shuffles (do each exercise for 30 seconds and repeat for a total of 3 rounds)
  • Workout:
    • frog squat (30 seconds)
    • reverse lunge (30 seconds)
    • lateral knee hops (30 seconds)
    • plank (hold as long as you can, up to 1 minute)
    • squat & punch (30 seconds)
    • wall sit (hold as long as you can, up to 1 minute)
    • Repeat each exercise 3 times
  • Cool-down: child’s pose, leg hug stretch, side stretch (hold each stretch for 30 seconds and repeat one more time)

Day 5: Do your favorite movement for 20-30 minutes – walk, bike ride, jog, roll

Day 6: School of Strength: 30-minute Workout Pt 3

Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks.

You can reduce your risk of exercise injury by:

  • wearing the right shoes
  • using the correct equipment
  • drinking water and staying hydrated
  • warming up and stretching properly
  • being aware of your surroundings – always exercise and compete in a safe and level area clear of any obstacles or items
  • maintaining social distancing rules (stay at least six feet away from others)

Stop exercising and seek medical help if you experience symptoms such as:

  • discomfort or pain
  • chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain travelling down the arm or pain between the shoulder blades
  • shortness of breath
  • a rapid or irregular heartbeat