Let's do it again - the Paralympics 2012

After a two week rest the energy, excitement and Olympic glow  returns to London this Wednesday. The 11 day Paralympics will see the best from around the World competing like never before in a whole range of events.  With over 4,200 athletes competing from a record breaking  165 countries, this is no longer a sideshow to the Olympics. It is the second biggest sporting event in the World, and the competition is sure to be fierce in every event.  All the regular events are there, plus some fascinating additions such as Wheelchair Rugby and Sitting Volleyball which are sure to make great viewing.

Whilst this Games is crammed full with talent and quality, there are always those who shine that little bit brighter. After plenty of discussion, Team Konkura have come  up with, in no particular order,  the three athletes who we believe will be the biggest stars of these Paralympics:-

1) Oscar Pistorius

Pistorius had both legs amputated below the knee at  11 months old. He was a star of Beijing winning an amazing 3 gold medals. Nicknamed the 'Blade Runner', Pistorius runs with the help of blade-like prosthetic limbs. His battle with Team GB's Jonnie Peacock,  American Jerome Singleton and fellow South African Arnu Fourie  is sure to be one of the highlights of this Games.  

2)  Tatyana McFadden

Wheelchair racer McFadden is a sprinter and distance racer all-in-one. Imagine Usain Bolt being the 10,000m champion as well as the 100m King! A champion at both 100m sprints and 26 mile marathons, American Tatyana combines strength and endurance perfectly  . Born with a hole in her  spine,  McFadden spent her first six years in a Russian orphanage before being adopted and brought over to the US.  Big things are expected of Tatyana, and more often than not she delivers.

3)  David Weir  

Much of Great Britain's hopes lay on the dependable shoulders of distance wheelchair athlete David Weir. At 32 years of age this will be David's fourth Paralympics' as he aims to overtake Tanni Grey-Thompson as Britain's leading athlete. Weir will race in the  800m, 1500m, 5,000m and the marathon - illustrating what a truly amazing athlete he really is. He is looking to build on his successes in  Beijing and this year's  World Championships where he won a total of 5 gold medals!  If his pedigree hasn't been illustrated enough already, David has also won the London Marathon five times! Glory at London 2012 would surely be the icing on the cake for this national hero.

Let the Games begin!

Lance Armstrong loses Tour De France Titles

So, the most successful Tour rider of all time, inspiration to millions of cyclists and cancer sufferers, has thrown in the towel and accept the loss of his titles rather than face USADA’s evidence.

Doesn’t seem very in character for someone who battled cancer, battled up L’Alpe d’Huez in the 2nd and 4th fastest times ever recorded (as one journalist put it, check out the list of fastest ascent time which consist of a list of dopers and Lance Armstrong – a case of “by the company you keep, so shall you be known”?), and battled through a dozen Tours.

The decision not to defend himself against allegations and the supposed 10 former teammates lined up by USADA to give evidence against Armstrong certainly looks like an admission of guilt.

The only possible benefit of the doubt that can be given is that a man with a famously short fuse and arrogant attitude has genuinely had enough, and that following his close brush with death he’s someone with a real appreciation that life’s too short to spend it engaging in long running disputes.  Maybe it was a snap decision.  But to not defend the enormous expenditure of energy and willpower it took to drive himself to seven Tour victories seems a perverse decision.

As someone who’s certainly no expert on cycling (I only bought my first road bike 10 weeks ago, fortunately just early enough so I can’t be accused of jumping on the Bradley Wiggins bandwagon!) I can’t really comment on the doping allegations and whether his performances could only be done with artificial assistance.  Certainly it seems that “everyone was at it” during the Armstrong era, so unless he was really an extreme outlier in the talent and endurance stakes, or that the way he rebuilt his body following testicular cancer gave him some form of advantage by stripping out all non-cycling muscle, or simply that he had the best team and psychological edge over all of his competitors, it seems unlikely he achieved such dominance without cheating.

Either way, the effect of Armstrong not defending himself on his status as an inspirational icon is huge.  Lance Armstrong’s feats, books and Livestrong foundation have no doubt inspired millions to get fitter, not to mention cancer sufferers.  The sense of disappointment and deja vu that many will feel at the fall of an icon is strong.

Whilst I doubt it will cause anyone to stop exercising who has already started to get fitter, it does mean that fewer people in future will be inspired to challenge themselves based on Armstrong’s example.   His books will likely end up in the remainder bins.

No-one else in sport has the combination of profile and extraordinary back story to step into the gap Armstrong as a sporting inspiration.  Paralympic althletes may be incredibly inspirational but lack the high profile.  Usain Bolt is bigger in global profile and a great role model, particularly showing that sport can be fun (although his insistance that the 400m is too hard work to train for isn’t quite so inspirational for general fitness).  Mo Farah and Jessica Ennis are fantastic but don’t have the global reach yet.  And on the cycling front Bradley Wiggins has brought a modest and humourous attitude to the Tour that was distinctly lacking during the Armstrong era, but has a long way to go in terms of Tour de France wins.

Maybe the answer is that we should all stop looking to icons to inspire us to do sport and exercise?  Maybe we should just take personal responsibility for our health and fitness, get out there and do it ourselves.  We shouldn’t be expecting Olympic sports stars and Premier League footballers to be role models and the basis to inspire a generation.

Get inspired by the people around us, by our friends and neighbours who do extraordinary things like running marathons or triathlons whilst holding down jobs.  Get motivated by the person on the next treadmill in the gym, by the local martial arts or dance instructor, by the regular walkers or the people we see cycling to work in all weathers.

We can all achieve lifetime fitness that will make our lives better and happier, and inspire others to do the same.  Even if we’ve been put off sport at school, we can all find activities we enjoy and which will help us get fitter, whatever our starting level.  Taking part in Konkura’s sport and fitness challenges are a great way to find new exercises and workouts, motivate your training, track your progress and make new training friends.  And yes, there’s a growing section for cycling challenges– Lance, you’re very welcome to join in, as long as you promise you’re clean.

Sport and Fitness Community Unveiled

The team are proud and excited to announce the re-launch of www.konkura.com . The site has been completely re-designed and enhanced with our most important asset at the forefront of all decision making – the users. Driven by the feedback we've been receiving from users and sport / fitness industry professionals over the past year, we've not only changed the way the site looks, but also the way it functions. The free to use new Konkura.com site allows you to:-

* join a community of people who share your passion for sport and fitness.

* compete with people from all around the World at any challenge imaginable.

* create simple or complex challenges to share with friends.

* take part in challenges brought to you by leading fitness professionals.

And this is just for starters! Over the coming months we will be unveiling new features which will revolutionize the fitness World.

Please let us know what you think of our new site and tell your friends, relatives, colleagues and anyone else you want to unleash on the Konkura community!  And, as anybody who has ever worked on a Web site redesign knows, there will inevitably be some minor bugs here and there, so if you find one, please let us know so we can fix it. Email team@konkura.com with your feedback.

I've gone on long enough for now -  we'll be posting blog entries here over the coming weeks. Now would be a good time to sign up to www.konkura.com , and be sure to follow our Twitter , Youtube , Pinterest and Facebook accounts if you haven't already. Go compete, go win – but most of all, go and enjoy!

Golden night for Team GB in the Athletics

Team GB had the night of all nights as Jesssica Ennis (heptathlon), Greg Rutherford (long jump) and Mo Farah (10,000m) all won gold to send the crowd crazy in the Olympic stadium.
Jessica Ennis got things started with a great 1500m victory to win the heptathlon title in style. That was followed by the shock result of the night - Greg Rutherford leaping a huge 8m 31cm to win gold in the long jump. Mo Farah capped the night off with a magnificent victory in the 10,000m final.
It's raining golds for Team GB.

Star in your very own Olympics Games!

Every dreamed of winning the gold medal or fantasized about competing against the very best in the World? Well now you have the chance with the amazing new online sport and fitness competition which is becoming a smash all around the World. Simply pick the event you want to compete in and compete! There is everything from football, golf, cycling, running to fitness challenges such as ‘How many push-ups can you do in one minute?’ On the off chance that there is no event you want to compete in, don’t worry, simply create it and broadcast it to athletes around the World.
Don’t wait for Team GB selectors tocome knocking, take the challenge right now!

The Ultimate Plank Test

How long can you continuously hold yourself in a lowered push-up position (see challenge photo for example). Your arms must be in a position where your forearm is at 90 degrees from your bicep. Your body must be straight / horizontal with no arching of the back or bum. Sound easy? - you won't be saying that when your whole body is shaking! One tip before we get started: post video evidence if you want to be taken seriously and avoid the wrath of your fellow competitors.

Top Sportsmen and Women for July 2012

Each month I will be adding a list of Sportsmen and Women who I feel have excelled in their field of expertise. Here goes:-

1)      Bradley Wiggins (cycling) – Tour de France win seals his greatness.

2)      Fernando Alonso (motor racing) – Back to his best and keeping Vettel and Webber at bay.

3)      Ernie Els (golf) – rolled back the years to win the Open Championship

4)      Anderson Silva (MMA) – will this guy ever get beat again?

5)      David Haye (boxing) – put his name in the frame for a World title shot after beating Chisora.

Bradley Wiggins: winner of the Tour De France 2012

Olympic gold medallistBradley Wiggins re-wrote the history books by becoming the first British rider to win the Tour De France.  It was a great day for British cycling all round as the brilliant Chris Froome took 2^nd place overall and fellow Olympian Mark Cavendish won the final stage, sprinting down the Champs Elysees to share the glory.

There was to be no last day agony for Wiggins, who safely negotiated himself around Paris , to complete the formalities after Saturday's awesome  time-trial victory gave him an almost untouchable lead.

Take the Hughesfit Bicep Blast Challenge

Konkura.com has teamed up with Ryan Hughes of HughesFit.com to create the new prize 'Bicep Blast Challenge'. 150 reps - 3 exercises - 30% bodyweight; this is not a challenge to be taken lightly! The competitors holding the top 3 leader-board positions on 16th October 2012 will win the following: 1st Place - HughesFIT Swag Tank, Blast Tee & a copy of the 'Blast Training System.' 2nd Place - HughesFIT Blast Tee & a copy of the 'Blast Training System.' 3rd Place - Copy of the 'Blast Training System.' The challenge details are as follows: 1) Challenger then must complete 50 reps of standing Straight Bar Curls with 30% of body weight on barbell. 2) Challenger must complete 50 reps of standing EZ Bar Curls with 30% of body weight on barbell. 3) Challenger then must finish with 50 reps of standing Rope Curls with 30% of body weight on machine. This challenge is for time, so move as fast as possible. Technique is key, and this challenge takes into account the rating added by your fellow competitors. Follow Ryan: www.facebook.com/MensPhysique  www.Twitter.com/ryanphughes The Blast Training System: www.HughesFIT.com/Store

www.HughesFIT.com

David Haye destroys Dereck Chisora

Former Heavyweight and undisputed Cruiserweight Champion David Haye put on a master class of speed and power to stop Dereck Chisora in five rounds at Upton Park last night. After four cagey rounds where the bigger Chisora was having some success with his come forward style, Haye exploded in the fifth with a four punch combination which saw Chisora hit the canvas for the first time in his career. Chisora bravely got back up and continued to come forward, but when another combination landed the fight was over. Haye now has his sights firmly set on Vitali Klitschko who laboured to a points victory over Chisora earlier in the year. Haye's brutal knock-out of the granite chinned Chisora is sure to send shockwaves round the Heavyweight division.
Where does Dereck Chisora go now? Redemption may come in the form of Tyson fury or David Price, but will the risk / reward ratio be tempting enough for those undefeated fighters now that Del Boy has a record of 15 wins with 4 losses? Will Haye now go for a re-match with Wlad or a fight with Vitali?

Danny Garcia takes Amir 'King' Khan's crown

Amir Khan's career came to a shuddering halt with a brutal fourth round stoppage at the hands of unbeaten American Danny Garcia. In a packed Mandalay Bay hotel in Las Vegas,  Khan started well with Garcia seeming to have no answer to the speed Amir was bringing to the table. Khan caught Garcia in the 2nd round, opening up a nasty cut just above the American's right eye. Coming out for the 3rd Khan must have been confident he had Garcia's number, but that all changed with a great shot from no-where. It knocked Khan to the canvas and whilst the Brit bravely got to his feet he was on wobbly legs. He somehow managed to see the round out, but look 'spaced out' in his corner. He got up for the 4th round and seemed to have recovered somewhat. However, Garcia sensed blood and every shot landed seemed to have an impact every-time he landed. He sent Khan to the canvas again and when a shot hit Khan's forehead the fight was over. Khan said afterwards he felt he could of continued, but most felt he could have few complaints. Garcia now has the boxing World at his feet, 24-0 and only 24 years old. Where now for Khan? A fight against Kell Brook may be on the horizon - but no chance of a shot at Floyd 'Money' Mayweather anytiem soon.

BOXING CHALLENGES

Headstand Crunches

How many continuous Headstand Crunches can you complete? This is an extremely difficult workout, which requires amazing balance, core strength and focus.The first 40 seconds of the below video demonstrates how the headstand crunches should be performed:-

The winner of this fitness challenge is the person who completes the most continuous headstand crunches without before returning their feet to the floor.

HEADSTAND CRUNCHES

The Upside Down Dip Challenge

Find dips easy - then try them upside down! This workout involves getting into the dip position, then truning upside down and doing as many continuous upside dips as possible. 

Think you are a potential champ? Nows the time to prove it. Get on your dipping bar and do as many as you can. The count stops once you pause for more than 5 seconds or come off the bar. Could you be the biggest upside down dipper?

Upside Down Dips

Get Fit for London 2012: The Bronze Edition Gym Triathlon

Want to get fit for the London Olympics 2012? Don't be a couch potato, get active and show everyone the real Olympic spirit! 

This gym-based workout combines rowing (1 Kilometre), cycling (3 kilometres) then running (1 kilometre). 

The athlete with the fastest combined times is the winner. You need to do all 3 exercises in a single session taking no more than 5 minutes rest between each. 

Too easy for you? - then why not try the Silver or Gold Edition Gym Triathlons? 

London Olympics 2012

Konkura Athlete: Ged Musto

Well what can I say about myself that many in the fitness industry and most importantly the stamina and endurance fraternity don't know about me...

I'm Ged Musto, 48 years young, originally from South Wales but now residing in Leominster, Herefordshire and don't let the age make you think that I won't be able to keep up in the challenges, most of my stamina records I have set have been within the last ten years.

A multi-record holder, at this time holding 4 WR's, 7 British Records, and 1 Army Record, one of the fittest stamina and endurance exponents in the world, on top of this I have been a Personal Fitness Trainer now for coming up 18 years stemming from serving as an airborne PTI, have been chosen as one of the Top 10 PT's in the UK 3 times within the past 17 years (1995/2002/2010),amongst my achievements include:

2,908 Unaided Sit-Ups (Full) in 1 Hour (Official British and World Record) 1999
(Leominster Leisure Centre. Leominster. United Kingdom)

2,467 Press-Ups (Full) in 1 Hour (Official British and World Record) 1995
(Palmer Park Athletics Stadium. Reading. United Kingdom)

1,555 Unaided Sit-Ups (Full) in 30 Minutes (Official British and World Record)2005
(BodyWorx Gym. Hereford. United Kingdom)

856 Strength Sit-Ups in 30 Minutes with 20 kg Plate. 2005(Official British and World Record)
(BodyWorx Gym. Hereford. United Kingdom)

58 Press-Ups (Full) in 30 Seconds (Official British Record) 2008
(BBC Hereford and Worcester Studios. Hereford. United Kingdom)

37 Press-Ups (Full) With 44lbs Backpack in One Minute 2008 (Official British Record)
(Leominster. Herefordshire. United Kingdom)

85 Tricep Dips (Full) in 1 Minute 2008 (Official British Record)
(Bromyard Leisure Centre. Bromyard. United Kingdom)

108 Squat Thrusts in 1 Minute 2006 (Sliding Technique)
(Hereford Leisure Centre. Hereford. United Kingdom)

112 Press-Ups (Full) in 1 Minute 2002 (3rd Official World Highest)
(Bridge Street Sports Park. Leominster. United Kingdom)

110 Parallel Dips (Full) in 1 Minute (Armed Forces Record) 1987 (APTC Centre. Sennelager. West Germany)

OTHER NOTICEABLE ACHIEVEMENTS.

14 Minutes 05 Seconds (World Gym Challenge Club Xtreme) 2010
Bike - 2 km , Bench Jumps - 50 (25 Each Side) , Sit-Ups (Full) - 50, Row - 750 Metres , Shoulder Press - 30 x 30 kgs , Step Ups - 50 x 12 kgs in Each Hand (5 Risers) , Bench Press 40 x 40 kgs, Treadmill 1,000 Metres at 5% Incline.
(HALO Leisure. Hereford. United Kingdom)

12 Minutes 34 Seconds (Ultra-Fit Magazine. Clubsport. Gold Challenge) 2010
Consisting of the Following:

Bike - 2.5 km , Abdominal Curls - 60 , Row - 1,500 Metres , Shoulder Press 40 x 25 kgs , Treadmill 800 Metres at 10% Incline.
(Private Gym. Hereford. United Kingdom)

15 Miles with 44lb Backpack in 2hrs 48 Minutes 2005
(Elan Valley. Rhayader. Powys. United Kingdom)

3rd in Concept 2 British Rankings 2,000 Metres 1999
( 6 Minutes 26.3 Seconds)
(Leominster Leisure Centre. Leominster. United Kingdom)

10 Miles with 50lb Backpack in 1 Hour 29 Minutes 1998
(Long Valley. Aldershot. Hampshire).

51 Underarm Pull-Ups in 1 Minute 1997
(Loughborough University. Loughborough. United Kingdom)

44 Overarm Chin-Ups in 1 Minute 1997
(Loughborough University. Loughborough. United Kingdom)

4th in Powersport World X-Training Championships 1995
(Rivermead Sports Centre. Reading. United Kingdom)

8th in Concept 2 World Rankings 2,500 Metres 1994
( 8 Minutes 12.1 Seconds)
(South Reading Leisure Centre. Reading. United Kingdom)

9th in Concept 2 World Rankings 30 Minutes 1994
( 8,101 Metres)
(South Reading Leisure Centre. Reading. United Kingdom)

13th in Concept 2 World Rankings 1 Hour 1994
(15,467 Metres)
(South Reading Leisure Centre. Reading. United Kingdom)

60km (40 Miles) Endurance Walk with 55lb Bergen in
17 Hours 48 Minutes 1988
(Brecon Beacons. Wales. United Kingdom)

10 Miles with 44lb Backpack in 1 Hour 22 Minutes 1987
(Aldershot. United Kingdom)

Over the 30 years I have been involved within the fitness and military industries, I have excelled in sports such as Athletics..(800/1500 for the Army/Corps), Cross-Country for the Army, Badminton (Army/Combined Services/Corps/Gwent), Boxing (Corps), Cricket (Corps), Skiing-Cross Country (Army), Rugby Union (Corps Squad)..

Known as 'Mr Sit-Ups' and 'Mr Press-Ups' amongst many other nicknames by my counterparts I have always been fiercely competitive, very self-driven, I don't like to lose, the only time I concede defeat in a gracious manner is when I know I have been beaten by the better person, that is something that has kept me at the top of my game for all of these years...finally all of the stamina exploits I have done over the years has left me with a degenerated neck problem which will eventually end up with me having neuro surgery in later years but this doesn't stop me from searching for more records to break, and one not involving the neck as much!!!

Ged Musto's Profile

Konkura Competitor: Ryan Hughes

I am an IFBB Men's Physique Pro, fitness model, top-tier trainer and an entrepreneur. My drive for success and passion for health and fitness is unmatched. I hope to personally meet each and every one of you in the future. My goal is to be a top fitness model and help as many others reach their fitness goals along the way. I want this more than anything and for that reason I will succeed. As I look to continue to push my way into the industry and lives of others, I hope you will follow and support me along the way. Although I am just beginning, it is the constant support and motivation from family and friends that has helped me get to where I am today. I will not stop and I will achieve what I am setting out to achieve. I would love to help and motivate any and all wanting my assistance and guidance. Thank you all for your continued support and I wish you all the best!


Facebook: http://www.facebook.com/MensPhysique
Twitter: http://www.Twitter.com/ryanphughes
Website: http://www.HughesFIT.com
Blast Training System Ebook: http://www.HughesFIT.com/Store 

- IFBB MEN'S PHYSIQUE PRO
- Top-Tier Fitness Trainer & Coach

Competition:
- 2011 NPC Junior USA's
1st Place Men's Physique Tall Class
Obtained one of the first two IFBB Pro Cards in Mens Physique
- 2011 NPC Suburban
4th Place Men's Physique
- NPC Lehigh Valley Championships:
2nd Place Mens Novice Heavyweight
3rd Place Mens Open Heavyweight
- Top 5 Finalist in the 2011 BodySpace Spokesmodel Contest

Print:
- Exercise for Men: November 2010 Issue
- Cover Philly Fit Jan/Feb 2011 Issue
- Mens Fitness: February 2011 Issue
- Mens Fitness: March 2011 Issue
- Mens Fitness: May 2011 Issue
- Mens Fitness: October 2011 Issue
- FitnessRx: October 2011 Issue
- Muscle Mag: Abdominal Special Summer 2011
- Iron Man
- BodyBuilding.com National Ad Campaign
- Gaspari Nutrition National Ad Campaign
- Gaspari Nutrition International Ad Campaign

Accolades:
- Featured on bodybuilding.com
- Nike Pro Combat 2010 (Virginia Tech)
- Nike Pro Combat 2011 (NFL)
- President/Owner of HughesFIT (www.hughesFIT.com)
- Gaspari Nutrition Sponsored Athlete
- TEAM Gaspari 

http://hughesfit.com/

Ryan Hughes Profile

The Arm Destroyer Work out

This challenge is the ultimate in bicep, tricep and upperbody workouts for those in a rush! All you need is a pull-up bar, chair and stopwatch. Your mission, should you accept it, is to complete the following exercises in as quick a time as possible:- 
50 Pull-ups (narrow or wide grip) 
50 Push-ups 
50 Chair Dips 
50 Chin-ups (narrow or wide grip) 
And it has to be in that order!! 
Can you handle a work-out of this intensity? This is a beast of a Fitness Challenge, so be careful you don't overdo it and cause injury. Enjoy the workout. 

The Arm Destroyer Workout

Best Bike and Rider

Time to show off your bicycle. This challenge weighs you and your bicycle to see who has the most efficient bike/rider ratio. The lower your number, the heavier you are in relation to your bike and the better your rank will be.


Best Bike and Biker

The Bench-Press Challenge

We all know it's the most useless indicator of strength but the bench press remains the standard. Simply what is the heaviest weight (kg) you can perform 10 full reps on.

Take the Bench-Press Challenge today

L sit challenge

How long can you stay up in the dreaded L sit position legs must be straight, parallel bars are aloud... good luck!

take the L Sit Challenge

Pitching wedge keepy ups

Incredibly simple, devilishly difficult - do keepy ups with a golf ball on a pitching wedge. You must hold the wedge via the grip, not low down. 

It's the future of golf, I tell you...

Take the Pitching Wedge Challenge

300 Workout Challenge

Whoever can score the fastest time in the 300 challenge will be crowned the king of Sparta. Here's what you need to do: 

25 pullups 
50 deadlift (135lbs or 61.23kg) 
50 pushups 
50 box jumps (24in or 61cm) 
50 floor wipers (135lbs or 61.23kg) 
25 clean & presses with each arm (36lbs or 16.33kg) 
25 pullups

Compete in The 300 Workout Challenge

Ins & Outs Core Strength Challenge

This challenge is a measure of abdominal core muscle strength. The aim is to do as many 'ins and outs' as possible without pause. 

This is how the exercise is performed (description and video): 

For an in and out you start seated with hands raised at your sides, knees bent with feet on the floor. Raise your feet off the ground and bring the knees in towards your chest with arms doing the same. This is the test start position. Straighten your legs out in front of you and your arms out to the sides, then back in to the chest, without the feet touching the floor. This is one complete repetition. Repeat this movement as many times as possible. 

Diamond Pushup Champ

Challenge is to complete as many diamond pushups that you can. Each diamond pushup must be completed with your feet close together and hands touching each other. You have to go down and touch your chest to your hands and then fully up for each rep to count.

Diamond Pushup Champ

CHAIR DIP CHALLENGE is an event for everyone and their chair! Simple do as many chair dips as possible without pausing or stopping (video evidence required for validation). CHAIR DIP EXERCISE: Sit on the edge of the chair with hands holding front edge, legs extended straight outwards with heels touching the floor. Lower your body off the edge of the chair until upper arms are parallel to the floor. Straighten arms and bring yourself back up to the starting position. 

Always warm-up before you workout.

The Chair Dip Challenge

The Ultimate Plank Test

How long can you continuously hold yourself in a lowered push-up position (see challenge photo for example). Your arms must be in a position where your forearm is at 90 degrees from your bicep. Your body must be straight / horizontal with no arching of the back or bum. Sound easy? - you won't be saying that when your whole body is shaking! One tip before we get started: post video evidence if you want to be taken seriously and avoid the wrath of your fellow competitors.

The Ultimate Plank test

The GetFitGetLife 3 Minute Challenge

This is the first in the series of GetFitGetLife challenges which will be contested by the GG writers alongside competitors from around the World. Getfitgetlife.org is a comprehensive source of information to empower young women to live with a healthy lifestyle. The 3 Minute Challenge involves completing 1 minute of push-ups followed by 1 minute of sit-ups and finally 1 minute of star jumps. The aim is to complete as many reps as possible in a safe manner whilst maintaining good form. Below is a demonstration of how each exercise should be performed:- PUSH-UPS; SIT-UPS; STAR-JUMPS; Follow on Twitter: @GetFitGetLife

getfitgetlife.org/

The Three Minute Challenge

Maximum Velocity

This is a challenge to see who can reach the fastest speed on a GPS running program. Utilizing a program such as runkeeper or mapmyrun, go for a sprint as fast as possible. Take a screenshot of your maximum speed. The scores will be entered as miles per hour.

Maximum Velocity

Pistol Squats

Here's a challenge that will test your balance, coordination, and also the power of your quadriceps.

The Pistol Squat Challenge