2025 Pushup & Squat Team Challenge

Registration is open until Saturday May 9, 2025
The Team portion on the Challenge will start on Monday May 11, 2025
The Challenge concludes on Friday May 30, 2025 (26 days)
Prizes will be announced and awarded on Monday June 2, 2025

Any 18+ is welcome to participate.
There is a small sign-up fee to account for prizes and organizing the Challenge. 
$10 for Grit Life Fit members: this includes Raymond Park BC, Online Class membership, Nutrition Coaching clients and on-going Personal Training clients. 
Non-members is $15

hosted by Grit Life Fitness (with Kristina Courage)


This is an individual and team Push-up & Squat Challenge 

What is the Challenge? This is a fun and competitive individual AND team challenge lasting 26 days in May. The challenge is a self-reporting daily tally of your push-ups and squats on alternating days. It is OKAY if you cannot perform a full-body push up yet, this challenge is designed for you to achieve this by the end of the 26 days. The goal is to track your performance and to build your upper body muscular endurance and your lower body muscular endurance. If you have any limitations or injuries you can still participate with a different exercise as long as it is approved by Kristina. Example - if you cannot do push-ups due to a shoulder injury, you can do rows. Each person must get it approved if you want to do a trade like that. You will get proper guidance on form and how to stretch as you progress in these 26-days. You will be on a team of 3-4 people, who you will complete against the other teams. This is a great way to meet like-minded people who share your interest of health and fitness.
 
Sign-up dates: Registration is still OPEN!
Start Date: Monday May 5, 2025
End Date: Friday May 30, 2025 (26-days)


Prizes: 

First Place Team (Top score) - $25 CASH to each team member & bragging rights
Second Place Team - $10 gift card to local cafe
Individual top finishers for men & women:
1 personal training session and a 3-month membership for online live stream classes with Grit Life Fitness
(membership can be started at any time this year so you can save it for the winter months if you like)
 

How to play

Fill out the sign-up form & pay
Join the private FB group - the link will be in your Welcome email once you complete registration
You will be assigned to a team of three or four, and pick an awesome team name!
Perform as many Push-ups and Squats as possible on the designated days. Video instructions will be included.
Enter your numbers (tally) in your team form (google sheets)
Each week the tally for each team will be posted in the FB group


What “counts” as a push-up rep? 

Push-ups will be performed on Odd days (May 5)
We are using SOCKS to match the size of your fist to count the push-ups. 
You will need to watch the instructional videos in the Challenge email for further instruction.


Three types of push-ups:

Incline = 1 point, Knee = 2 points, Full = 3 points

Incline Push-up: Perform on any height counter or a tall table. No socks needed for this one. 
You must test out the angle by having the chest align with the front edge of the counter at the lowest part of the push-up. 

Kneeling Pushup: One both knees with the hips and butt forward so you make a ramp from the shoulders to the knees, 
Bend the elbows and bring the chest to touch the socks. 

Full Push-up: This is usually what people think of when you say “push-ups” Typically you are pushing around 65% of your body weight at this position. 
Your body must remain stiff (like a plank) while you bend the elbows and lower your chest to the height of the sock placed under your chest. 


What “counts” as a Squat Rep? 

We are using CHAIRS to keep a universal standard for Squats. 
You will need to watch the videos in the Welcome email for further instruction.


THANK YOU!