Introduction & Instructions

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Here's your Challenge

Why?

1. Short period of time - 8 minutes!
2. Whole body workout
3. Improvements in health and fitness: strength, endurance, cardiovascular ability, power, posture, and many more!
   
   
   

Highlight: 

Our metabolism goes up and down throughout the day. After you do your main workout, metabolism will rise. After a few hours, it'll dip - this is where when we do our 8 Minute #csChallenge to level up again. On top of that, Excess Post-Exercise Oxygen Consumption (EPOC) will ensure you continue to burn more calories then when at your body is resting. You get to burn many calories, amongst other things such as stronger body all around.

Everyday on a non-workout timeslot, complete 'X' number of repetitions in 8 minutes (After your 2 minutes warm up).

Do note that this is on top of whatever workouts that you have. 

Instructions

1) Perform 2 minutes of warm up.

2) Set your timer for 8 minutes.

3) Perform 20 Squats. 
You can do this slowly or quickly. If you need to rest at any time, just stop and rest, continue after. For example if you feel tired after 5 repetitions, rest for 10 seconds or so. Then proceed to do the other repetitions. This applies to all exercises below.

When completed, rest as needed. i.e.

If you're a beginner, you may want to rest for 30 seconds to 2 minutes. If you're advanced, you may even skip your rest and proceed to the next exercise. It's totally up to you.
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Every repetition is one point. 

Record down your score in your Dashboard/Mobile. 20 points if you do 20 repetitions, 18 points if you do 18 repetitions and so on.

4) Perform 20 Push Ups. 
Rest as needed.
Record your score: ___

5) Perform 20 Alternating Forward Lunges. 
Rest as needed.
To count points: Example.. left (1).. right (2).. left (3).. right (4).. total 4 points!
Record your score: ___

6) Perform 20 counts of Plank. 
"One one thousand, two one thousand, three one thousand..." 
Rest as needed.
Record your score: ___

7) Perform 20 Crunches. 
Rest as needed.
Record your score: ___

8) Repeat from (3) to (7). STOP when your timer beeps after 8 minutes.

Congratulations! Tabulate your score and share this in your facebook timeline and comment below!

I completed and scored ______ points! #csChallenge

Perform #csChallenge again the day after. Repeat (1) to (8) everyday.

Click here to SHARE in your timeline

Important: Please seek medical clearance from you physician that you're cleared to perform physical activities such as this especially if you have not worked out for a long time.