Passport to Fitness

Passport to Fitness

Who: YOU! Open to all students, faculty & staff

What: Passport to Fitness is a challenge to collect as many stamps from different countries as possible.  To earn a stamp you must complete a workout that represents each country (15 total workouts posted in the Fitness Center).  The stamps will be collected in your very own passport booklet, which will be given to you. At the end of February the top 3 finishers will be able to choose gift certificates listed below.

Where: Fitness Center, Chandler Pool and Spin Room

When: Monday, February 3rd- Saturday February 29th

How: Sign-up at the Front Desk of the Fitness Center and you will be given a passport booklet and start working out and collect stamps!

Incentives: We think the workout is the best gift to yourself BUT to make it a little sweeter we have added prizes for the Top 3 finishers with the most stamps receive gift certificates to the following.
$50 Lululemon
$50 GymShark 
$50 Amazon

*The top finishers would get first choice of these three prizes, then second place, and the third place finishers would receive the last available prize.  If there is a tie with total number of stamps, the number of different countries completed is the tiebreaker. There is a minimum of 5 countries/workouts to be completed to be eligible for the prizes. 

 

Travel Destinations & Workouts
(each should take about 30 mins)

Australia- Train for the Australian Open!

  • 10 Assisted Pull-ups
  • 20 Push-ups
  • 30 Sit-ups
  • 40 Body Weight Squats
  • 3 Minute Rest
  • Repeat 3 times

Botswana- Join the Olympic Track Team!
Run 3.1 miles on the Treadmill

Brazil- Train for the World Cup!

  • Hip Lift x10
  • Single Leg Deadlift x10 each
  • Body Weight Squats x10
  • Machine Hamstring Curl x10
  • Leg Press x10
  • Single Leg Squat x5 each
  • Fire Hydrants x10 each
  • Hip Cycles x10 each
  • Kick Backs x10
  • Repeat 3 times 

Spain- Prepare to dance the flamenco!

  • Squat Jumps x10
  • Front Squat x10
  • 1-Arm Dumbbell Row x10
  • Reverse Lunge x5 each
  • Dumbbell Shoulder Press x10
  • Flutter Kicks x:30
  • Side Crunch x10 each
  • Repeat 3 times

Cuba- Plank series! 
Complete 10 sets of :60 plank and 5 sets of :30 each of side plank.

  • :60 plank jacks
  • :60 plank with leg lifts 
  • :60 plank with hip twists
  • :60 rocking plank
  • :60 up and down plank
  • :60 spiderman plank
  • :60 full plank (on your hands)
  • :60 plank with shoulder taps
  • :60 plank on your forearms 
  • :60 mountain climbers 

Argentina- Climb the Andes!
Stair climber for 2,284 steps; 1/10th of the Aconcagua Mountain (22,837ft.).

Germany- Compete in the Winter Military World Games!

  • Chest Press x10
  • Leg Press x10
  • Shoulder Press x10
  • Lat Pull Down x10
  • Hamstring Curl x10
  • Machine Row x10
  • Repeat 4 times

Egypt- Climb the Pyramids!

  • Box Jumps x5
  • Burpees x5
  • Step-ups x10 each
  • Hamstring Curls x10
  • Leg Press x10
  • Calf Raises x10
  • Adduction/Abduction x10 each
  • Repeat 3 times

Russia- Become a weight-lifter!

  • Punch Heavy Bag-- 5 sets of :30 seconds
  • Rest 2 minutes, Complete once
  • Barbell Bench Press x5
  • Dumbbell Forward Lunge x5 each
  • Pull-ups x5
  • RDL x5
  • 1-Arm Dumbbell Row x5 each
  • V-Ups x5
  • Repeat 5 times

Greece- Train for the Pentathlon!

  • 1 Minute Jump Rope
  • 2 Minutes of Rower
  • 3 Minutes of Elliptical
  • 4 Minutes of Treadmill
  • 5 Minutes of Stair Climber
  • Repeat twice

Paris/France- Race in the Tour de France!
Complete 29.4km/18.3 miles on the bike. This is 1/4 of the shortest stage of the Tour de France in 2019.

London/England- Swim the English Channel!
Swim 60 laps, which equals one mile.

Canada- Join the Canadian Hockey League!

  • Lateral Skaters x5 each
  • Russian Twists x15 each
  • Repeat 3 times
  • Row 6k in the rower

Singapore- Become part of the Singapore Athletics Team!

  • TRX Squat x10
  • TRX Row x10
  • TRX Hamstring Curl x10
  • TRX Chest Press x10
  • TRX Core (you choose) x10
  • TRX Core (you choose) x10
  • Repeat 4 times

China- Complete the Great Wall Marathon!

  • Sit-ups x20
  • Russian Twist x20 each
  • V-Ups x10
  • Toe Touches x10
  • Back Extension x10
  • Penguins x10 each
  • Plank x:30
  • Side Plank x:15 each
  • Repeat 4 times

Italy- Train for the Italian Volleyball Team!

  • Kettlebell (KB) Half Swings x20
  • KB Squats x20
  • KB Shoulder Press (1 Arm) x10 each
  • KB RDL x10
  • KB 1-Arm Row x10 each
  • Repeat 5 times