CHALLENGE LIBRARY
YOUR CHALLENGE, YOUR WAY
There are so many ways you can take on your 100 MILE CHALLENGE. Whether you’re taking on your own personal challenge, or working with a group of friends or colleagues as a team, you can design a challenge that works best for you. Choose from one of our challenge ideas below, or simply create your own.
100 MILE DISTANCE CHALLENGES
Walking, running and cycling aren’t the only ways to complete 100 miles in 40 days. Why not set yourself one of these distance challenges, or split the mileage amongst your team mates.
ELLIPTICAL: One mile on the elliptical (cross trainer) typically takes around 12 minutes. Spend an average of 30 minutes per day on the elliptical across the 40 day challenge to hit 100 miles.
SWIMMING: Whether you prefer wild swimming, or your local pool – this is the perfect team challenge. Splitting the 100 miles between a team of four people works out to doing an average of 40 laps per day in a standard 25 metre pool.
ROWING MACHINE: It takes around 8 minutes on average to do a mile on the rowing machine. Challenge yourself to complete 20 minutes of rowing per day for 40 days to reach 100 miles in this challenge.
100 REPS A DAY CHALLENGES
Looking for an at home challenge that will help build your fitness? Why not choose one of these activities and set a goal of completing 100 reps a day for 40 days. You can start by splitting it into four batches of 25 reps throughout the day, then work your way up to doing all 100 reps in one go.
JUMPING JACKS: Everyone knows this classic school PE warm up, but 100 in a day might be trickier than you think!
STEP UPS: Whether you use a step up block or simply tackling the stairs in your block of flats – completing 100 step ups a day for 40 days is no mean feat.
SQUATS: Why not start with batches of basic body weight squats and work up to including trickier squat variations or holding weights.
KETTLEBELLS: Build your strength with 100 kettlebell swings per day. Start with a manageable weight and work your way up over the 40 days, or add in other types of kettlebell lifts.
CIRCUITS: Choose a combination of five exercises to work your whole body. Do 20 reps of each every day to complete your 100 rep challenge.
100 CALORIES = ONE MILE CHALLENGES
An average person will burn 100 calories per mile when walking at a brisk pace or jogging. If a distance challenge isn’t your thing, why not convert your 100 miles into calories. Use a fitness watch to track your calories burned and complete one of these challenges across the 40 days.
AEROBICS: One 30 minute aerobics session can burn up to 300 calories, or three miles worth of calories. Completing five classes or at home sessions per week could meet your mileage goal.
SKIPPING: This playground favourite clocks in an impressive 250 calories burned for just 15 minutes of moderate intensity skipping. Convert that to 2.5 miles every day to hit your 100 mile target in 40 days.
DANCE: A fantastic challenge to do as a team – sign up to your local dance fit classes, or follow along with online videos from your home or office. Dance fitness can burn between 300-900 calories per hour depending on intensity.
FROM ZERO TO 100 CHALLENGES
Are you looking to master a particular type of exercise? Start from zero and work your way up over the course of 40 days until you can complete 100 of those exercises in a row.
PUSH UPS: If full push ups are too tricky, start off with wall push ups or knee push ups until you build your strength. You’re sure to see fast progress if you dedicate 30 minutes to this daily and achieve your goal of 100 push ups on day 40.
SIT UPS: Build that abdominal and core strength with this sit up challenge. If you struggle with a full sit up, start with abdominal crunches and ask a friend to hold your feet and check your form. Complete your 100 sit ups on day 40 with those new found abs of steel.
PLANK: The ultimate endurance builder! Start off with a five or 10 second plank on day one and increase the length of time you hold position every day, until you can hold for a full 100 seconds. If you need to, start with a forearm plank, before working up to fully extended arms. If you want to make things more challenging, add in toe taps or up-downs.
WALL SIT: A 40 day wall-sit challenge will not only increase your lower body strength, but improve your stability as well. See how long you can hold for on day one, and gradually increase your time until you can hold for a full 100 seconds on day 40.
HOW TO GET INVOLVED
STEP BY STEP GUIDE
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