Campus Recreation > Virtual Programming > Fitness Challenges

Fitness Challenges

​​​​​​​​​​​​​​​​​​It's time to Find Your Fit!

Looking for motivation to keep your wellness goals on track? The best way is to develop an active lifestyle that becomes a habit! Join us as you turn your daily activities into weekly goals and qualify for some fun prize drawings (prizes may include: T-shirts, water bottles, and a free Personal Training session). Explore our weekly virtual challenges below, up your game, feel great, and win!​ Also, check out our other virtual programs, like the Spirit of DePaul 5K (May 18-24) or the Outdoor/Indoor Virtual Yoga and Self-Care Retreat (Saturdays, May 23 or 30)​

We're putting this up a little early so you have some time to practice :-)

HOW:

  • Grab 2 towels or T-shirts or anything that will be able to slide on a hardwood floor
  • Grab a timer and set it to 30 seconds
  • Get into plank pushup position with one towel under each foot, feet should be hip width distance apart, arms should be stack under your shoulders
  • Engaging your core, slide both feet in until your knees come in close and slightly tap your elbows
  • Hold and hover for a pause then slide your feet back out to starting plank pushup position
  • See how many you can accomplich in 30 seconds
  • Rest for at least a minute and repeat!
  • Pat yourself on the back for a job well done

If you want to see a video of this challenge to make sure you're doing it right, head to @depaulcampusrec on Instagram on Monday. Also, remember to post a video or screenshot to your Instagram feed or story by June 1 at Noon and tag us @depaulcampusrec with #DPUFINDYOURFIT

We’re half way through May and still fighting and conquering the battles thrown in our paths. Continue to stay strong and challenge yourself. Participate in this week’s Fitness Challenge!

HOW:

  • In your home, find a wall that is completely open and stand with your back to it
  • Bend forward and plant both hands on the floor, shoulder width distance apart
  • Slowly place your feet on the wall and walk them up the wall until you are in an upside down push up/plank position
  • Keep your eyes focused on your hands; engage your core 
  • Lift your right arm and across to tap your left shoulder
  • Lift your left arm and across to tap your right shoulder
  • Keep your balance; alternate tapping your shoulders and count how many you can accomplish in 30 seconds
  • Rest for one minute; if you're feeling strong, Repeat!
  • Sit upright and pat yourself on the back for taking the challenge
  • Don’t forget to post on your Instagram story or feed and tag @depaulcampusrec with #FINDYOURFITDPU

 

How do I prove it?   If there's no picture, it didn't happen...

  • Work on this as many days as you can all week!

  • Post your best effort by the following Monday at Noon to your Instagram feed or story and tag @depaulcampusrec with #DPUFINDYOURFIT.

  • We'll pull some of your pics and put them in our story!

Two Ways to Win:

1) The person with the best effort by Monday at Noon wins the week and a shirt! (To be delivered to you after the FINDYOURFIT staff get back to campus to access them!)

2) Anyone who posts a selfie or video of your attempt and tags us @depaulcampusrec #DPUFINDYOURFIT will be entered into a drawing and will ALSO have a chance to win something cool.

Try our newest challenge and work on a little cardio as you strengthen those glutes!

HOW:

  • Find a stable sturdy chair in your house
  • Facing the chair, place and grip your hands on the sides of the chair, either the seat or the chair handles
  • Start on one side, (left or right)
  • Set your timer for 30 seconds
  • Using your core and momentum, push your weight onto your arms to lift both feet up behind you as you jump your body to the other side of the chair (if you started left, move right or vice-versa
  • Try to clear the width of the chair with every jump
  • Continue jumping side to side and see how many jumps you can accomplishin 30 seconds!
  • Rest one minute; repeat if you're feeling strong!
  • Pat yourself on on the back!

If you want to see a demonstration of this move, it's posted on our instagram page @depaulcampusrec. Remember, post a video or screenshot to your Instagram feed or story by May 18 at Noon and tag us @depaulcampusrec with #DPUFINDYOURFIT

This challenge will make you feel like you're learning to breakdance! Why not have a little more fun this week and try something new?! Join us!

HOW: (Check out the demonstration video on Instagram @depaulcampusrec)

  • Start in a push up (high plank) position
  • Grab a timer and press start
  • Hop your left foot up to your left hand
  • Engage your core and switch legs - move your left foot back to starting position; then move your right foot up to your right hand
  • Move your right leg back to start and your left foot back to your right hand
  • Shift your weigt onto your right arm, drive your right knee towards your chest and then kick it through past your left leg
  • Using your left arm, balance yourself on your right hand and top the top of your right toes while still hovering your right leg
  • Kick your right leg back to the starting position and bring your left arm back onto the floor
  • Kick your left leg that is still by your hand back into the high plank position
  • Proceed to do 1 tricep pushup, either on your knees or on your toes. Make sure your elbows stay close to your sides
  • After the push up, go back to the start. 
  • This time start by hopping your right foot up by your right hand first
  • See how many you can accomplish in 30 seconds
  • Pat yourself on on the back!

 

Remember, post a video or screenshot to your Instagram feed or story by May 11 at Noon and tag us @depaulcampusrec with #DPUFINDYOURFIT

 

Double Heisman Butt Kick Challenge! April 27 - May 3

  • Start with your feet hip width distance apart with your hands bent by your sides.
  • Grab a timer and press start
  • Going left, alternate fast feet 3 times.
  • Going right, alternate fast feet 3 times again. 
  • Pause and use your power and core to jump in the air. The jump will look like a butt kick but with both feet up. Knees will be pointed toward the ground.
  • See how many back and forth alternating jumps you can finish in 30 seconds.
  • Rest one minute; repeat if you're feeling strong!
  • Pat yourself on on the back!

Sprint Ladder Pushup Challenge April 20 -26

  • Start with your feet hip width distance apart with your hands bent by your sides.
  • Grab a timer and press start
  • Going left, alternate fast feet 3 times.
  • Going right, alternate fast feet 3 times again. 
  • Pause and use your power and core to jump in the air. The jump will look like a butt kick but with both feet up. Knees will be pointed toward the ground.
  • See how many back and forth alternating jumps you can finish in 30 seconds.
  • Rest one minute; repeat if you're feeling strong!
  • Pat yourself on on the back!

Tuck Jump Burpees April 13 - 19

Last week we focused on isometric movement. This week will be all about explosive power!

  • Pump up the intensity, this challenge is a full body exercise!
  • Record how many tuck jump burpees you can do in 30 secs for at least three days and you'll be entered to win a prize. .
  • Once you've completed the challenge, post on Instagram feed or story and tag @depaulcampusrec with #DPUFINDYOURFIT, the participant with the highest rep count wins! 

Not sure how to do a proper Tuck Jump Burpee?

What your body should look like: 

  • For the tuck jump, start with your feet hip width distance apart.
    • Drop your hips down into a small squat then use the power in your muscles to explode in the air.
    • While you're in the air, make sure your back is straight and your knees are tucked in by your chest as high as possible.
    • On the way down, make sure you land with your toes hitting the ground first. This landing should be as light as possible.
  • For the burpee, after landing from the jump, bend over and place your hands on the ground just outside of your feet.
    • Jump both feet back behind you at the same time so they are straight and together.
    • This should look and feel like plank position.
    • Do a push up. This can be assisted with your knees on the ground or not.
    • Then jump your feet back up to your hands, returning to standing position!

Wall Sit Challenge: April 6 - 13

It's time for some lower body challenges!  With summer right around the corner, show off your hard work and progress made improving your fitness during this crazy time. Join us in this week's virtual wall-sit challenge:

How do I do it?   Here are the key points to a proper wall sit:

  • Stand with your back up against the wall.
  • Make sure your lower core is engaged and slightly tucked
  • Neck should also be directly on top of the spine making sure to check it isn't pushed forward or backward.
  • Grab your phone or timer. Press start, take a deep breath and slide your back down the wall as if you were about to sit on your bed.
  • When your hips are in line with your knees, stop sliding!
  • Knees should be parallel, directly over your ankles.
  • Feet parallel, hip width distance apart.

Get Moving, Get Walking, Tell Us About It! March 30 - April 6

In honor of National Walking Day, Wednesday, April 1 - this week's challenge is to celebrate our ability to move! What is it?Join the Challenge and do a 30 minute walk;or wheel - you can go outside (make sure you use physical distancing) or inside with your Mom or your dog - we don't care how you do it, just have fun doing it and post it on Instagram, tagging @depaulcampus rec and #DPUFINDYOURFIT

​​Stay Tuned for the June 1 Weekly Challenge!