Get Fit and raise money for a great cause.

  • Your personal trainer can now work with you on a gym challenge which is specific to the environment you train in.
  • X Training Gym Challenges have a proven track record of increasing, motivation and focus when training in a gym.
  • Your personal trainer must verify the attempt of this X Training
  • He or she is ultimately responsible for you safety during this challenge.
  • In return the personal trainer is given access to the World Gym Challenge database where he or she will be registered for free and have access to any challenge that is recorded in your personal folders.
  • You may search your personal trainer out within this system and add them as your own personal trainer in edit your profile section.
  • As a recorded verifier your personal trainer automatically is given free access to the database.
  • A personal trainer may charge you a small fee for completing and supervising you as you complete this challenge.

This is meant to be a fun challenge, but also a very serious way of training. You will notice because of the way the challenge is constructed you would have challenged most of your bodies energy systems in the shortest possible time, which is a great way of getting fit.

Challenge your friend in a two lane race under the supervision of two personal trainers to make this an exciting and safe event - something that will add that little extra to a regular visit to the gym.

Remember to always be in control of the challenge and it not in control of you.

Be smart and train safe .

 

Rules for the Haiti Gym Challenge

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The Gym Challenge for Haiti

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1 Row .                                2. Squat Thrusts                             3. Sit Ups

4. Treadmill                                          5. Bench Press

The Row

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  • The personal trainer will input the correct start procedure and arrange any settings on
    the seat and footrest that the athlete wants.

  • The competitor is ultimately responsible
    for ensuring all pre set adjustments are made.

  • As soon as the athlete is seated and both their feet are touching the foot rests the
    athlete can start to row.

  • The athlete will not be able to leave the seat until the correct distance is rowed

  • Any damper setting can be used.

  • Leaving before the distance is completed is not allowed.

  • At the end of each completed station, the time keeper counts the split but the time
    keeps going.

The Squat Thrusts

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  • The competitor will assume the press up position.
  • Where the feet lie a two line marker of 14 inches will be drawn.
  • Alternately each foot must cross over both lines whilst the hands support the body off the ground.
  • You must complete all the required reps before moving onto the next station.
  • As you finish this time/ split is recorded by your personal trainer.

The Sit Ups

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  • A suitable mat must be in place and measures to hold feet in place during the exercise
  • To count the hands must hold the ear lobes between thumb and forefinger, or fingers keep in contact with the temple region of the head.
  • The lower back must touch the ground at the end of the downward phase of the sit up. There is no need for the back of the head to touch the ground.
  • The elbows must touch the knees at the top of the sit up to be counted as complete and correct (A marker pen can indicate the line the elbows must reach above).
  • A bar may also be used across the judges knee.
  • Each rep to count must be touched by both elbows and the lower back make contact with mat.
  • The feet must be held flat to the ground by a course official or an appropriate fixing.
  • An option for feet to be placed under a secure foot hold can also set for this exercise but again the course organiser must make this clear before the event if sit ups are to be done this way.
  • The personal trainer will count the number of sit-ups.
  • Not until the final rep has been counted can you move onto the next station.
  • The gym athlete can stop and rest and continue later on but all sit ups need to be done before being able to continue.
  • At the end of each completed station, the time keeper counts the split but the time keeps going.

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The Treadmill

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  • The athlete or course official, depending on how the personal trainer is running the event,
    is responsible for the correct inputting procedure.
  • 0 % Incline
  • The athlete must not touch the treadmill with their hands except for the increase/
    decrease speed arrows.
  • They must remain on the treadmill until the distance is complete.
  • They can stop to walk on the way.
  • No holding on to hand rails is allowed except for safety reasons.
  • If the athlete falls off the treadmill during the race they will be allowed back on but
    will have to complete the whole distance again.
  • Once the distance has been completed the split is recorded.
    Leaving before the distance is completed is not allowed.

The Bench Press

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  • The neck and head must be fully supported on the bench.
  • Feet should remain on the floor but allowance for feet on bench is allowed.
  • The arms must be straight and fully extended at the top of the bench press and the
    bar must actually touch the chest at the end of the downward phase of the bench
    press in a controlled manner – no bouncing off the chest is allowed (For training
    purposes it is recommended not to lock out the elbows).
  • The back must not arch in the middle when lifting the bar up and your bottom must
    always be in contact with the bench.
  • Your personal trainer can spot you on this exercise and will count the number of
    legal repetitions.
  • The gym athlete can stop and rest and continue later on but you will not be allowed on to
    the next exercise until all are done.
  • If the personal trainer wishes to determine where the athletes can place their hand on the bar they can do so by marking the bar with tape which will represent the maximum distance apart hands can be held.
  • The transfer of the bar between competitor and judge/spotter must be confirmed by the words “Your Weight” and the receiving person confirming “My Weight” Once“My Weight” has been confirmed, you may let go of the bar .
  • At the end of last rep the clock stops and your time is recorded.
    IF AT ANY TIME YOU FEEL LIGHT HEADED OR ILL YOU ARE TO STOP EXERCISING AND REST. UNDER YOUR PERSONAL TRAINERS GUIDANCE WILL YOU BE ALLOWED TO CONTINUE OR NOT. THE PERSONAL TRAINERS DECISION IS FINAL