5

00:00

The aim of the monthly challenge is to perform the activity (push-up with raised buttocks - pike push up / extension and flexion of the arms backward in suport or in four-foot stance backwards - tricep dip / push-up position and forearm support alternating - push-up position to elbow plank) according to the suggested training programme (see appendix) in order to achieve a final number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

1

00:00

The aim of the monthly challenge is to perform the activity (squat) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month. Each 3 training days are followed by a recovery day. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

2

00:00

The aim of the monthly challenge is to perform the activity (squat / push up) according to the suggested training programme (see appendix) in order to achieve a number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

2

00:00

The aim of the monthly challenge is to perform the activity (raising and lowering the upper body in prone position - hyperextension / raising and lowering one arm and leg crosswise in prone position - swimming) according to the suggested training programme (see appendix) in order to achieve a number of repetitions or a time target on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

60

163:00

The aim of the monthly challenge is to perform the activity (butterfly sit-up / heel tap) according to the suggested training programme (see appendix) in order to achieve a number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

4747

6528:24

The aim of the monthly challenge is to perform the activity (forearm plank) according to the suggested training program (see appendix) in order to achieve a time target on the last day of the month. Each 4 training days are followed by a recovery day. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

5

00:00

The aim of the monthly challenge is to perform the activity (lunges / calf raises) according to the suggested training programme (see appendix) in order to achieve a number of repetitions or a time target on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

2

00:00

The aim of the monthly challenge is to perform the activity (highknees & mountain climbers) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

1624

814:00

The aim of the monthly challenge is to perform the activity (burpee) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

1655

4440:02

The aim of the monthly challenge is to perform the activity (push up) according to the suggested training program (see appendix) in order to achieve a number of repetitions on the last day of the month. The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.