Fitness Quadrathlon
Start the new year with a new fitness competition that challenges yourself and others. Compete in four different fitness events that measure your overall performance and improves your health and overall quality of life.
Our Fitness Quadrathlon focuses on agility and speed, core strength, lower body, and upper body endurance and strength for 10 weeks. Compete individually or with a Unified partner. Each event is added up to a grand total of points.
Get started by submitting a score for each event before starting practicing for 10 weeks. We will use these scores to put you into divisions. At the end of the 10 weeks you will submit a score again for each event to designate the winner of each division.
All scores are due by March 14!
Encourage a friend or a teammate to join along. We would love to see how you’re practicing. Videos can be submitted to our Health and Wellness Facebook page or directly to [email protected]
Box Agility
How fast can you complete the square?
What you will need:
- 4 cones or something to mark each spot
- Measuring tape
- Stopwatch
Set-up: Place four cones or markers to create a square. Each cone should be 30 feet apart. If you don’t have a measuring tape, 30 feet equals about 10 large steps.
Directions: Participants start by getting in a ready stance next to cone one. Participants will then sprint to cone 2. Once you reach cone 2 you will side shuffle to cone 3. After cone 3 you will back pedal to cone 4. Once you reach cone 4 you will sprint back to the start/finish line.
Modifications: Participants with lower body mobility issues can complete this exercise in a wheelchair. Starting at cone 1 you will move quickly around all cones, turning tightly near the corners until you make it back to the start/finish line
Plank
How long can you hold a plank?
What you will need:
- Stop watch
Directions: Start on your hands and knees then straighten one leg at a time. Make sure the balls of your feet are on the floor. Hands should be placed below your shoulders and your body should make a straight line from heels to your shoulders. Keep your abdominal muscles tight and hold this position for as long as you can.
Modifications: Participants with mobility impairments in the hands, wrists, or forearms, can complete this exercise with their elbows and forearms on the ground.
Push-Up
How many push-ups can you do in 30 seconds?
What you will need:
- Stop watch
Directions: Start in a high plank position with arms shoulder width apart and palms on the floor. Participants head, back, hips, knees, and toes should be in a straight line. Bend your arms at least 90 degrees as you lower your chest to the ground. Use your arms and core to push back up to the starting position.
Modifications: Participants in wheelchairs will complete a chair push up. Begin with your palms on the arm rest. As you fully extend the arms press against the arm/chair rest to lift your body up. Once the arms are extended, participants will return to a seated position.
Squat
How many squats can you do in 30 seconds?
What you will need:
- Stop watch
Directions: Start each rep in a standing position with your feet about shoulder length apart. Find a spot at eye level to focus on to keep your head in a proper position. Squat down until your hip crease is below the knee. Finish standing up with your knees and hips fully extended.
