Why These 7 Exercises? The Purpose Behind the Show of Fitness Challenge

Each of the 7 exercises in our Show of Fitness Challenge was carefully selected to test and improve the essential muscle groups and movement patterns we rely on every day. This isn’t just about strength—it’s about functional fitness that supports your lifestyle.Together, these exercises form a well-rounded challenge that reflects the real-world demands on your body. Whether you're lifting groceries, chasing kids, or climbing stairs, this challenge helps you move better, feel stronger, and live more actively.
Timed Hang


Medicine Ball Leg Hold

Wall Sit

Ball Over Shoulder:
What it Works:  It's a dynamic exercise that involves lifting and throwing the ball over the shoulder, utilizing muscles like the deltoids, trapezius, core stabilizers, quadriceps, glutes, and lower back muscles. 

Event weights: 25lb slam ball for women, 40lb slam ball for men​​​​​​​

How to Train: Practice event with weighted slam balls for time or reps. Vary the weights (heavier or lighter) to focus on speed or strength. 

Air Bike

Reverse Plank

What it works: This exercise targets your core and posterior chain (glutes, hamstrings, lower back, shoulders). 

Benefits: Reduces muscle and joint pain. Can Help correct poor posture. Enhances balance and coordination.

How to Practice:

Start by sitting on the floor with your legs extended in front of you and palms on floor slightly behind and outside your hips. Lift your hips toward ceiling and straighten your arms and legs forming a straight line from head to heels. Squeeze core!

Check out this link to practice other variations to make it easier or more challenging:

Reverse Plank: Exercises & Modifications

1 Mille Walk / Run
Why It Matters 
• Improves heart health, weight management, blood pressure, and insulin sensitivity. 
• One mile runs boost VO₂ max, lower resting heart rate, strengthen bones, and enhance mood, focus, and sleep. 
• Boosts mood, memory, balance, and immune function. 
• Interval or “power” walking—like Japanese or Nordic walking—enhances calorie burn, endurance, and joint health. 

Health Signal: 
• A 15–20 min/mile pace reflects functional fitness for adults. Brisk walking is linked with reduced mortality, improved blood sugar control, and lower risk of chronic disease.

Health Signal:
• Recreational fitness is signaled by a ~9–10 min mile; competitive runners aim for sub7, elites sub5. 
• Running 50 min/week (~1 mile/day) measurably lowers allcause mortality risk. 

How to Improve: Run 3–4×/week with a mix of easy runs, interval/speed sessions, and strength/mobility training.
• Beginners can alternate run/walk (e.g., 2 min run + 1 min walk for 15–30 min) . 
• Add tempo runs, hill repeats, form drills to boost pace and efficiency . 

Resource Articles to Help You Train!