JANUARY 1st, 2024
WHEN: Monday January 1, 2024. Ends March 25, 2024
WHERE: Encore Fitness Boise located at 6003 W. Overland rd. suite L104 or online with your Encore Fitness coach.
COST: $50
DETAILS: 12 Week challenge- Please ask an Encore Fitness trainer for the complete challenge packet with detailed instructions on each exercise and the associated points.
Gain points by completing each exercise in the presence of an Encore Fitness Trainer or at home. The most points accumulated at the end of 12 weeks will win their age bracket. There will be one female winner, and one male winner in each age bracket.
There will be one overall female, and one overall male winner.
There will be one overall winner across all categories/age/gender.
Contestants may score an exercise at any time during the 12 week time frame. Input your best score into the google spreadsheet. (last day to input score is March 25th ).
Contestant does not have to complete all exercises in one day.
Contestants can try the same exercise multiple times and take the best score.
In order to get points for the Extra Credit Challenge, contestants must be able to prove that they completed the task by means of
A. Email photos to courtney@myencorefitness.com
B. Post the photos on social media with the hashtag or tag myencorefitness.
C. Text photos to 208-794-0473 with your name and explanation of photos.
AGE BRACKETS:
50+
35-49
18-34
CATEGORIES
Total Push Ups In (30 sec)
Must be on hands and toes
Must have full range of motion
Must touch chest down on regular sized yoga block
Must maintain good form for the duration
See video HERE
MEN WOMEN
30= 7 pts 20=7 pts
20-29= 5 pts 15-19= 5pts
15-19 = 3 pts. 10-14= 3pts
10-14 = 1 pt 5-9= 1 pts
0-9= 0 pts 0-4= 0 pts
Plank (total time)
Minimal movement or shifting the body
May be on hand or elbows (once you choose you cant change it)
Must maintain good from for the duration
See video HERE
MEN/ WOMEN
2:45 min+= 7 pts
1:01 - 2 min= 5 pts
41s- 60s= 3 pt
30s-40s= 1 pts
>30s= 0 pts
Body Squats (60 sec)
Must maintain good form for the rep to count
Must squat to 90 degrees at the knees
See video HERE
MEN/WOMEN
60+= 7 pts
50-59= 5 pts
40-49= 3 pts
30-39= 1
>30= 0 pts
Burpee (60 sec)
Must have full range of motion, coming down to belly on each rep
See video HERE
MEN/WOMEN
25+= 7 pts
19-24= 5 pts
12-18= 3 pts
6-11= 1 pt
>6= 0 pts
Mile Time
Must post picture of time/pace
MEN/WOMEN
>8:30 min= 7 pts
9 min= 5 pts
9:30 min = 3 pts
10 min = 1 pt
<10 min= 0 pts
Pull Ups to failure
Non assisted
Full extension at elbows
Nose has to reach the bar
MEN WOMEN
18+= 7pts 12+= 7pts
15= 5pts 8= 5pts
12= 3 pts 6= 3 pts
8= 1pt 4= 1pt
>8= 0pts >4= 0 pt
Hang Time to failure
Non assisted
Can have arms flexed or straight
Feet must be off the ground for the duration
MEN WOMEN
1:45+= 7pts 1:30+= 7pts
1:20 min = 5pts 1 min = 5pts
55s= 3 pts. 45s= 3 pts
45s= 1 pt 30s= 1 pt
>45s= 0pts >30s= 0pts
Longest Farmer Carry to Fail
Men must carry 75 # in each hand
Women must carry 55# in each hand
Place cones exactly 100 feet apart. You must use a tape measure if doing this at home.
MEN WOMEN
300 feet += 7 pts 250 feet += 7 pts
250 feet= 5 pts 200 feet= 5 pts
200 feet= 3 pts 150 feet= 3 pts
150 feet= 2 pts 100 feet= 2 pts
100 feet= 1 pt 50 feet= 1 pt
Extra Credit Challenge
For each task completed with PROOF, you will be rewarded the points associated with the task
Must have proof of completion
You can do all 13 extra credit items.
You can not duplicate a photo for multiple extra credit points. They must be different.
You may only complete #1-9 one time to collect those points.Once you have completed those they are done.
# 10, 11 & 13 you may do multiple times until the challenge is completed. There is no limit
YOU MUST HAVE A PHOTO FOR EACH EXTRA CREDIT ITEM
YOU MUST HAVE PICTURE PROOF
1. Completion of a sanctioned 10k race= 12 pts
2. Completion of sanctioned 5k race= 10 pts
3. Discovery of Encore Fitness’s foothills geocache= 8 pts4. Discovery of any geocache= 6pts
5. Photo and description of trail (trial name) that you Mountain bike= 6 pts
6. Photo of you at any outdoor gym= 4 pts
7. Photo of you at the summit of Table Rock or summit a mountain that is at least 3,000 feet in elevation= 6 pts
8. Photo of you at Encore Fitness Studio or a selfie with an Encore Fitness Trainer (can be old or new photo, can be through zoom)= 3 pts
9. Photo and explanation of you doing your favorite outdoor activity = 3 pts
10. Photo of you doing any extra curricular activity ie: bowling, pickleball, tennis, soccer, basketball, softball, ice hockey, cross country skiing, alpine skiing, etc= 4 pts (there is no limit) (must have a photo for each point)(may count miles)
11. Photo of you in every instructor led class ie: Cycle, Crossfit, Yoga, Zumba, Peloton, Bodypump, etc=1 pts for a 30 min class
2 pts for a 60 min class
(there is no limit)(must have a photo for each point)(can NOT count miles)
12. Leave Encore Fitness a Google Review= 5 pts (only 1 review per platform)(google, yellow pages, yelp, etc)
13. Social media shout outs=1 pt for post
2 pts for pic and post
(Must tag Encore Fitness Boise on Facebook. Or Tag @myencorefitness on Instagram in each post. Must pertain to Encore or the fitness challenge) (there is no limit, every post= points)
Distance Challenge
Must log activity in the shared google sheets doc every day for it to count.
Must be non motorized miles. Treadmill or stationary bike counts unless its an exercise class
No photo necessary.
MEN/WOMEN
800+ miles = 20 pts
600 miles = 18 pts
400 miles = 16 pts
200 miles = 14 pts
100 miles = 12 pts
50 miles = 10 pts