2019 ATA Summer Fit Challenge
ATA Summer Fit Challenge Instructions:
Get your FIT CARD from our school each week.
Every week will offer 10 different challenges. Most should be done 5 days per week but some will be a "once a week" challenge.
Any time you complete a challenge for a week, you'll receive 1 point. 10 points are available each week for a total of 170 points.
Any student who earns 9+ points in a given week will receive a star sheet.
Any student who earns 136 points or more during the Summer will be eligible for a half-hour free private lesson w/ Mr. Plowcha.
Other random prize drawings will be held throughout the Summer each week.
If you need to substitute an activity for any reason, that's fine -- just write what your substitution is next to that activity.
Week 5 June 3-9 Notes:
Abs - Go for your Plank Personal Record! Compare it to your earlier time from Week 1!
Cardio - Take your jump rope round to the next level! Add an "HIIT" exercise (High Intesity Interval Training) like a wind sprint or some extra high jumps for 5-10 seconds and get right back to your rhythm of jumping rope.
Combo - Yellow Belt One-Step #2. Evade Left, Double Block, Jump Front Kick, Backfist, Punch, Punch, Round Kick - double step back
Bonus #1 - One Leg Hops - Use these for strengthening your quad muscles. You can do fast repeated jumps or slow down and try to use your base leg to jump, front kick, and land - all on the same side (aka: Triple Front Kick practice)
Bonus #2 - Tricep Dips - use a chair or other object to get to appropriate height. Do an appropirate number for your set - probably around 10-15.
Week 5 Download:
Week 4 May 27 - 6/2 Notes:
Abs - Try to do 3 set of Russian Twists. Similar to sit-up position, with legs extending and upper body in a "crunch" position.
Cardio - Run in place alternating with High Knees alternating - try to reach a minute.
Combo - Yellow Belt One-Step #1. Evade, Double Block, Jump Front Kick, Knifehand Strike, Punch - double step back.
Bonus #1 - Start in parallel stance - turn to one side into a front stance position and then bend back knee until almost touching the ground.
Bonus #2 - Make sure your feet point towards the outside as you perform a squat - go as far as you can without injury
Social - Learn something new about the ATA this week. Think of a question to ask an Instructor or research online!
Week 4 DOWNLOAD:
Week 3 May (20-26) Notes:
Abs - Roll over on to one arm for a side plank. For added difficulty, extend your arm that isn't on the ground
Cardio - Use different "techniques" while jumping rope. Slalom jumping or forward and back with feet together. Do one leg hops. Extra high jumps. Whatever you do, make sure you keep the rhythm of jumping rope!
Combo - Jab, Cross, Switch Your Feet, #2 Round Kick.
Stretch - Lay on the ground on your back with your arms out to the side. Try to take your right foot up to your left hand. Once that stretch is complete, repeat on the other side.
Bonus #1 - Concentration Front Kicks are harder than most other kicks. Do not strain your back to gain more height - you should feel this in your quad muscle.
Bonus #2 - While laying on the ground on your back, pick your feet up 6 inches and see how long you can hold them there. Your legs should be parallel to the ground
Social - Most adults have someone they've "meant to keep in touch with". This can be a tougher challenge for younger kids who may not have "old friends" who have moved away or something like that --- so feel free to call up a relative they haven't seen or called lately.
Week 3 Download:
Week 2 (May 13-19) Notes:
Push-Ups - Do as many as you can in one minute. You may rest in the "up" position.
Abs - Do not strain your neck or only move your head when doing crunches - make sure you pull with your core!
Cardio - Shadow Sparring is just like Shadow boxing! Be sure to move around as much as possible in your space using good sparring footwork and keeping HANDS UP!
Combo - Jab, Cross, Hook, Cross:
- Step back with your right foot
- Front hand straight punch, back hand straight punch, front hand comes across the body while punching, back hand straight punch
Stretch - Rising Stretch Kicks: Make sure to keep your leg locked out and use your leg muscles to bring your leg back down to starting position - don't let it "float" down.
Form - *For Tiger's Form work - please either name moves such as "Low Block" "Front Kick" as appropriate and see how fast they can do a proper technique. 2 sets of 30 seconds are probably appropriate
*For KK & Adult - please focus on stances this week.
Bonus #1 - Use wall for balance (back hand on wall, front hand in "up" position). Throw as many proper round kicks as possible in 30 seconds while keeping your kicking leg in the air. Please be sure to do a full chamber and re-chamber (pull your leg back and do a full kick)
Week 1 / 2 Download:
Week 1 (May 6 - 12) Notes:
Push-Ups - Do as many as you can in one minute. You may rest in the "up" position.
Abs - Try to hold your plank as long as you can! Advanced students and adults can do multiple sets!
Cardio - Use an "imaginary" jump rope if you don't have one -- just don't stop jumping!
Combo - Jab, Cross, Front Kick (Front hand punch, back hand punch, back leg front kick)
Stretch - Sit on the ground and extend your legs in a V position. Push your legs back as far as you can until you feel a good stretch. Advanced & Adults should reach left, right, then center.
Form - Go as far as you can in your form, twice per day.
Parent's Choice - Assign your student a task that can be done daily and write it on card.
Bonus #1 - Use wall for balance. Extend side kick for 5 seconds, pull back for 5 seconds.
Social - Take a picture as you're starting out your challenge! We would love it if you also post your picture to our Facebook!
Make sure to come up with a fun caption about starting the ATA Fit Challenge! (Please only post with parent's permission)
Week 1/2 Download:
