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Fitness Challenge

As part of your Fitness Challenge perform 10 of the following 12 exercises regularly for 4 weeks, keeping a record of improvement. Start with 20-30 seconds of each exercise per session and try adding 10 seconds of each exercise per session every week. You will need this award as part of your Chief Scout Gold Award. There is a link to printable exercise sheet and record sheet at the bottom.

Never over stretch yourself when exercising and if any unexpected pain is felt, exercising should be halted immediately. Always warm down by walking gently round the house for 2-3 minutes.

Swimming Action

Perform a breast stoke action keeping your arms parallel to the floor throughout the movement. When using a front crawl or butterfly, aim to lean slightly forward, controlling the speed. Backstroke should be performed with large slow movements, with either both or alternate arms. I know the picture looks like a snooker player, try this action as well.

Wall Press Ups

Lean against a solid object, with your arms straight at the start of the exercise, slowly bending your arms to take your chest towards the surface. The further your feet are away from the wall, the greater the lean, and as such the harder the exercise, however always keep your back and legs straight.


Simulate a number of different boxing moves, always at a reduced power rate, aim to work at speed for a shorter range of movement than normal to avoid pulling any muscles. You may decide to work one arm at a time, alternate arms, or even work both arms together. This is best performed in front of a mirror, and to loud music.

Box Press Up

Kneel on the floor and bend over resting you hands on the floor with your arms at a right angle to your body, making a box shape with your arms, trunk, thighs and the floor. Bend at your elbows, lowering your chest down, no lower than 2 inches from the floor and push back up keeping a straight line through your spine, avoid forcing your bottom into the air, and also arching of the back. The rhythm should be smooth, throughout the exercise.

 Dorsal Raise

Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back. Smoothly lift your head and shoulders only 4 to 6 inches off the floor, holding in the upper phase for 2 - 3 seconds prior to slowly returning back down to repeat again for desired reps. You can assist your back muscles if they are weak by pushing up with your arms, otherwise place your hands under your forehead, and lift your head and elbows off the ground. Always look straight down at the floor and with all exercises stop if you feel any pain. 

Tricep Dips

Place both hands either side of your hips on a secure bench or chair, keeping your fingers pointed forward to reduce the strain on your wrist joint. Extend your feet out to your front, the further your feet are away from the bench/chair, the harder the exercise, however always aim to keep a slight bend in the leg to reduce the stress on the knee joint. Focus throughout the movement to extend your elbows back behind you, lower your buttocks downwards by bending the arms, pause for 2 seconds and push back up.

Spotty Dogs

Begin with your legs, on the spot kick one leg forward, whilst taking the other leg back. Donít let you knee go to far forward. At the same time swing your arms forward and back. The right arm follows the left leg and left arm follows the right leg.

                              Knee Raises

Standing upright with your back straight, smoothly raise one leg up so that your thigh is parallel to the floor, holding for 5 - 8 seconds prior to returning back to the ground and repeating, ideally on the same side (harder) or alternating your legs.

              Stride Jumps

Start with your feet shoulder width apart, with your hands either by your sides, or bent at right angles.  Jump up a few inches, with the aim to take your feet out to the side, approximately 1 stride width. At the same time, take your hands also out to the side, raising them to shoulder level or above, before returning them back to your side when you bring your feet together.

Supported Squat

Start with both hands holding onto a secure handle, or a heavy chair, lowering down smoothly under control. After you have lowered yourself down, push yourself up with your legs. Only pull youíre your arms if absolutely necessary. Always make sure that the chair or handle you use will support you when pulling against it.

Front Lunge

Stand tall with your feet shoulder width apart, with your hands by your sides. Lunge forward with one leg, so that your thigh is parallel to the floor, with your knee over your toes, keeping your back straight and your head up. Your heel should naturally rise off the floor, with that knee resting close to the floor when you extend forward. Keeping your abdominal muscle contracted, push down on your front foot in order to push yourself back to your starting position, whereby you can then repeat the exercise working either the same leg or alternate your legs.

Wall Squat Thrusts

Lean against a solid wall, whilst lifting your knees up towards your chest, in a smooth alternating motion. This exercise can be performed slowly, by placing your feet completely on the floor, or for those that are fitter, try performing the exercise at speed, working off your toes.


Printable Version of Exercises

Printable Record Sheet