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Download and print the FitClub34 Challenge with a calendar to track your progress! (PDF) Mark your goals on the calendar to remind yourself of your committment to be healthy and earn rewards!
The FitClub34 Challenge
The Challenge: The Paul Pierce Fitclub34 Backpack Attack: Get Fit While You’re at School!
Turn words into weights! All you have to do is put your books into your backpack and you can turn your book bad into a weight bag! You can start off by putting just one of your books in the bag to make it just a little bit heavier for your first Backpack Attack workout. The stronger you get, the more books you can put in! Eventually, you’ll be so strong you’ll have to borrow your friends’ books because you can lift so much weight!
Instructions
By either wearing your backpack for extra weight or lifting it with your arms, you can get an awesome workout with your book bag. Follow the instruction for each exercise as you go through the Backpack Attack.
For your first Backpack Attack, attempt all 10 exercises. Do each exercise 5 times and rest for 1 minute before moving on to the next exercise. The next time you do the Backpack Attack, you can add on the number of times you do each exercise!
The Goal
Start off doing ten exercises five times, which will equal one Paul Pierce Backpack Attack Challenge. If that’s too easy, add another exercise. The goal is to do 100 Paul Pierce BACKPACK ATTACK Challenges by the end of the month!
Backpack Attack 100 Exercises
Make sure to get your parents’ permission before performing these exercises.
- Backpack Bicep Curls: Hold your bag in front of you, with one strap in each hand with your arms hanging in front of you. Curl the bag up and then lower it. Each time up and down counts as one time.
- Backpack Push-Ups: Push ups with your backpack on.
- Backpack Lunges: Do lunges with your backpack on.
- Backpack Squats: Do squats with your backpack on.
- Backpack Shoulder Raise: Hold the backpack in your hands with your arms out straight in front of you. Keep your arms straight and with a slight bend in your elbow and lower them down so your arms are almost at your sides. Raise the bag back to your starting position for one full exercise.
- Backpack Pull-Ups: Do pull-ups with your backpack on.
- Backpack Triceps Press: Hold the backpack over your head with your arms straight up like you’re raising both hands. Bend your arms at your elbow like your trying to put the backpack down on your neck. When the bag touches your neck, straighten your arms again. That counts as one exercise.
- Backpack Calf Raises: Put on your back pack and stand flat-footed. Then stand on your tippy toes and go back down. Each time you go up to your tippy toes and down to your flat feet counts as one time.
- Backpack Jumping Jacks: Do jumping jacks with your backpack on. Make sure you tighten your backpack straps so it doesn’t bounce around and hit you!
- Backpack Side Twists: With your backpack on, put your hands on your hips and twist your waist side to side. Go nice and slow. Each turn from one side to the other counts as one time.
Mark how many Backpack Attack challenges you’ve completed on the calendar everyday day!
Congratulations to Christina and Jimmy!
Christina Yee and Jimmy Huang, 5th grade students of Josiah Quincy School in Boston, Massachusetts are the winners of the November FitClub34 Challenge. They helped enthusiastically motivate their classmates in achieving a total of 17,000 minutes of exercise over the month of November. Exercise minutes were earned in the classroom and at home, including walking to school, classroom JAMIN Minutes, afterschool sports, gym class and swimming. During classroom JAMIN MINUTES, Christine and Jimmy were the most inspiring and hard-working participants in short exercises, such as jumping jacks and running in place.