TEEN CHALLENGE
Preparation Divisions - Age 13 to 15
The idea of the Xtyle Fitness Teen Fitness Challenge is to incorporate a lifestyle change for teens as well as to make all challenges both fun and exciting. Each year (2017 is the only year that will use the same preparation videos and combinations as 2016), several different individual challenges will be published. Teens need to prepare for ALL challenges in the preparation guide, but only a certain amount of challenges will be given at the final event. The initiative behind this is that all teens have to work equally hard to train their entire body, and this also enhances their quality of life, giving true purpose to the functional training regime.
Events for 13 to 15 year old participants to train for, for the finals at the 2017 Arnold Classic (please note once again that only certain of these events will be at the finals but all events have to be trained for):
1. 3km run:
2. Combination Events:
The participants have to prepare for all 8 combination events, but only 4 will be completed at the qualifying event. All 4 combo events have to be successfully passed for the competitor to qualify for the 2017 Arnold Classic.
Combinations:
Combo 1:
Sit up into full standing position, Box Jump, Burpie, Box Jump
Please click here to see video tutorial
Please click here to download Requirements
Combo 2:
10 Tuck Jumps, 5 Push ups with medicine ball on each side, 10 Squat Thrusts
Please click here to see video tutorial
Please click here to download Requirements
Combo 3:
1 set Frog Cross Jumps, 5 Mountain Climbers with each leg, 10 Tuck Jumps
Please click here to see video tutorial
Please click here to download Requirements
Combo 4:
10 horizontal jumps, 5 Mountain Climbers with each leg, 5 Ab Twists on each side
Please click here to see video tutorial
Please click here to download Requirements
Combo 5:
13 to 15 year olds: 3 meter Crab Walks, 10 Side Jumps to each side, 10 Medicine Ball Throws
Weight of medicine ball: Girls - 3kg, Guys - 4kg
16 to 19 year olds: 6 meter Crab Walks, 10 Side Jumps to each side, 10 Medicine Ball Throws
Weight of medicine ball: Girls - 4kg, Guys - 5kg
Please click here to see video tutorial
Please click here to download Requirements
Combo 6:
10 Bench Chest Pull Ups, 5 Mountain Climbers on Medicine Ball with each leg, 10 Box Jumps
Please click here to see video tutorial
Please click here to download Requirements
Combo 7:
5 Push up and reach with each arm, 10 Ab kick outs, 5 full sit up into tuck jump
Please click here to see video tutorial
Please click here to download Requirements
Combo 8:
13 to 15 year old: 3 meter spiderman walks forwards and backwards, 10 Burpies, 10 Tuck Jumps
16 to 19 year old: 6 meter spiderman walks forwards and backwards, 10 Burpies, 10 Tuck Jumps
Ladies: 4 meter spider-man walks forwards and backwards, 10 Burpies, 10 Tuck Jumps
Please click here to see video tutorial
Please click here to download Requirements
3. Individual Events
The participants have to prepare for all 4 individual events, but only 2 will be completed at the qualifying event. Both events have to be successfully passed for the competitor to qualify for the 2016 Arnold Classic.
Rope Climbs:
Please click here to see video tutorial
Please click here to download Requirements
Plank on Medicine Ball (Ladies ONLY):
Please click here to see video tutorial
Please click here to download Requirements
Plank on Medicine Ball with legs on stability ball (Men ONLY):
Please click here to see video tutorial
Please click here to download Requirements
Hanging Leg Extentions:
Please click here to see video tutorial
Please click here to download Requirements
Gun eX Double or Single:
Please click here to see video tutorial
Please click here to download Requirements
4. Fitness Obstacle Course
Exact exercises and qualifying time will be posted 2 weeks before the final event. competitors have to train for all exercises.
The Fitness Obstacle Course may include the following types of exercises for this age group (please use the video links next to the exercises as training guidelines):
· Skipping
· Tires
· Sand Bag
· Gun eX
· Running
