header-page-graphic.jpg

Fitness

To register for this event

Push-Ups

Description:

How many push-ups can you complete in 1 minute?

Rules:

  • Start in a high-plank position (hands below shoulders, legs straight behind, head in neutral position)

  • Only hands/feet should be touching the ground

  • Bend your arms and lower yourself towards the ground

  • Get as low as you can

  • Push yourself back up to the starting position

Equipment Needed:

  • Timer

  • Repeat for one minute

Modifications:

  • Knee pushups

  • Wall pushups

  • 1-handed pushups

  • Seated Push-ups

Place your hands on your knees, sitting up tall. Lower yourself towards your thighs. Push yourself back up to starting position. Repeat.

Squats

Description:

How many squats can you complete in 1 minute?

Rules:

  • Start in a standing position with feet shoulder width apart

  • Bend your knees and hips until it looks like you are sitting in a pretend chair

  • Keep your chest up and feet flat on the floor

  • Use your legs to stand up and return to the starting position

Equipment Needed:

  • Timer

Modifications:

  • Chair Squats

  • Knee Lifts

Sit with good posture and a straight back. Lift one leg up at a time in a marching motion. Bring that leg back down. Do the same exercise with the other leg. Repeat.

  • Repeat for one minute

Jumping Jacks

Description:

How many jumping jacks can you complete in 1 minute?

Rules:

  • Start in a standing position

  • Jump up and spread your legs apart as you swing your arms over your head

  • Jump again and bring your arms back to your sides and legs together

Equipment Needed:

  • Timer

Modifications:

  • Seated jumping jacks

Sit with good posture and a straight back. At the same time, bring both hands above your head, and open your legs as far as you can. Bring your arms and legs back to the starting position. Repeat.

  • Repeat for one minute

Unified Push-ups

Description:

How many push-ups can you and your teammate complete in 1 minute?

Rules:

  • Athlete and partner each complete the challenge and combine their totals for entry. 

  • Start in a high-plank position (hands below shoulders, legs straight behind, head in neutral position)

  • Only hands/feet should be touching the ground

  • Bend your arms and lower yourself towards the ground

  • Get as low as you can

  • Push yourself back up to the starting position

Equipment Needed:

  • Timer

  • Repeat for one minute

Modifications:

  • Knee pushups

  • Wall pushups

  • 1-handed pushups

  • Seated Push-ups

Place your hands on your knees, sitting up tall. Lower yourself towards your thighs. Push yourself back up to starting position. Repeat.

Unified Jumping Jacks

Description:

How many jumping jacks can you and your teammate complete in 1 minute?

Rules:

  • Athlete and partner each complete the challenge and combine their totals for entry. 

  • Start in a standing position

  • Jump up and spread your legs apart as you swing your arms over your head

  • Jump again and bring your arms back to your sides and legs together

Equipment Needed:

  • Timer

Modifications:

  • Seated jumping jacks

Sit with good posture and a straight back. At the same time, bring both hands above your head, and open your legs as far as you can. Bring your arms and legs back to the starting position. Repeat.

  • Repeat for one minute

Fall-Games-Logo.jpg
  • Facebook
  • Twitter
  • YouTube
  • Instagram

©2020 Special Olympics of Tennessee. All Rights Reserved.