All, tomorrow we start the month of March and we have a special fitness challenge for all BIS families! See details below, get fitter, get stronger and get some points for your School Team (Green, White, Blue).
Here's the file to print and record your progress...
BIS Fitness Calendar - March 2017 
This month we are going to do the Squat Challenge. Everybody in your family can do it. More participants means more points for your team!
What are Squats?
Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and glutes. You can do squats anywhere as you are only using your own body weight. Squats can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do.
How to do a squat?
Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at a spot on the wall. As you squat down, focus on keeping your knees in line with your toes.
How can I do it and get points for my team?
First you have to choose your level, Beginner, Intermediate or Advanced - see back page.
So day one (March 1st) you will do your workout and write your name next to your number (12, 25 or 50 - see back page), the same thing for your brothers, sisters, parents, relatives. For every workout you do, you will write your name next to that box (on the back of this page).
For the month of March you and your family will do as many of the workouts as possible, At the end of the month bring this paper back to Coach Coite' so she can add up all the points to your team.
Team Color (White, Green, Blue) _______________________________
Names of participants (all family members welcome to participate!).
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
___________________________
30 Day Squat Challenge - March 2017 - BIS Eagles |
| Beginner | Intermediate | Advanced |
Day 1 | 12
| 25 | 50 |
Day 2 | 13
| 27 | 55 |
Day 3 | 15
| 30 | 60 |
Day 4 | REST REST REST |
Day 5 | 17
| 35 | 70 |
Day 6 | 18
| 37 | 75 |
Day 7 | 20
| 40 | 80 |
Day 8 | REST REST REST |
Day 9 | 25 | 50 | 100 |
Day 10 | 26
| 52 | 105 |
Day 11 | 27 | 55 | 110 |
Day 12 | REST REST REST |
Day 13 | 32
| 65 | 130 |
Day 14 | 33
| 67 | 135 |
Day 15 | 35
| 70 | 140 |
Day 16 | REST REST REST |
Day 17 | 37
| 75 | 150 |
Day 18 | 38
| 77 | 155 |
Day 19 | 40 | 80 | 160 |
Day 20 | REST REST REST |
Day 21 | 45 | 90 | 180 |
Day 22 | 46 | 92 | 185 |
Day 23 | 47 | 95 | 190 |
Day 24 | REST REST REST |
Day 25 | 55 | 110 | 220 |
Day 26 | 56 | 112 | 225 |
Day 27 | 57 | 115 | 230 |
Day 28 | REST REST REST |
Day 29 | 60
| 120 | 240 |
Day 30 | 62 | 125 | 250 |
............................
João Paulo Batista
