THE CHALLENGE:
For the next 50 days you’re going to commit to kicking butt and do 50 of your chosen exercise EVERY DAY!

It’s a fantastic way to work on that exercise that you ‘think’ always beats you, the exercise that you groan about when it comes up at Training or you simply want to look awesome whilst doing. All in time for summer!

WHAT HAPPENS IF I MISS A DAY?
Then on the next day you must to your 50 exercises + 50 from the day before. As a ‘punishment’ for missing them you also have to do 25 burpees (which must be non-stop / done in one hit)

I.e. miss Sunday on Monday you must do 100 exercises + 25 burpees. If you miss Sunday & Monday then it’s 150 abs + 50 burpees (in one hit!)

CAN THE EXERCISES BE BROKEN UP OVER THE DAY?
Yes they can. For example you may do 25 in the morning & 25 in the afternoon

IF I DO THE ‘EXERCISE’ AT GROUP CAN IT COUNT TOWARDS MY TOTAL?
Yes however ONLY if they are good quality (see guidelines below). If you chose to do ‘squats’ as your exercise every squat must be to 90degrees / to a seat otherwise it does not count to your total.

If you chose to do the 50 option however you may want to be really 'hard core' and not count it towards your total. Decide at the start & put it up on the wall (be accountable) & you MUST stick with this for the next 50 days!

WHAT EXERCISES CAN I CHOSE?
This is a great opportunity to work on something that you want to get better at and improve. However don’t think that you’ll sign up to do it easy – these will be in perfect technique:

>ABS: You can chose an ab exercise you struggle with (double legs, reverse crunch, sit-ups etc.). If you chose sit-up it only counts when your chest comes up as high as your knees. Crunches DO NOT COUNT!

>SQUATS: You must go as low as 90 degrees or come down and touch a seat so you are at 90 degrees. ¼ squats and pulsing squats DO NOT COUNT!

>BURPEES: your feet must go all the way out so you are in a plank position. If you need to walk your feet in that’s fine but legs MUST go out & your body MUST be vertical on the jump (no hunching over)

>PUSH-UPS: If you chose to do these on your knees then your chest MUST touch the floor. On your toes you must go down until your arms are at 90 degrees otherwise it doesn’t count. If you can’t do this on your toes, go to your knees & touch the floor. Another option to help you improve & count towards your total is on your toes go down as slowly as you can until you’re at least at 90degrees (preferably lower), drop down and push yourself up however you can (doesn’t have to be a “push-up”). This will help strengthen your push-ups!

>SKIPPING: You may want to practise doing double unders (rope 2 times through in one jump), if you can’t do this then you must times each jump by 4 (so 200 single skips per day)

>OTHER: Got a suggestion / something you want to sign up for on the list – go for it! We’d love to hear it!

WHAT HAPPENS IF I DON’T / I FIB?
Nothing – in EVERY WAY! You won’t get fitter/stronger and you’ll miss a great opportunity to take control and get better at something. This page will be used as an ongoing support tool & help to keep you accountable & encourage each other, but end of the day it’s up to you to make it happen! If you fib, well your only cheating yourself and really it’s not an unrealistic time ask either!

IS THERE A COST INVOLVED?
Yes. To help with the extra accountability factor & actually have you sign up and commit there is going to be a $5 cost which will go towards the Christmas function at the end of the year.

This can be paid at Group or online via PayPal (working on this option – hope to have up soon).

WHAT NEXT?
Pay up & write on the wall when your START date is and your END date. We’ve given you an example so you can work out when your end day is.

EXAMPLE: (Name > Start Date > End Date > Exercise)
Tullullabell > 11/09/2011 > 31/10/2011 > Pushups (50)!

WANT MORE? (Cause you’re awesome)
If you really want to kick butt this summer then my challenge to you is to do 100.... Not tough enough? The join me for 100 days!!

If you chose this option you MUST stick with it every day for the 50 days (you can’t do 100 today and then because you’re sore or feeling sorry for yourself do 50 the next day). If you want to be hard core – then you need to suck it up! ;)