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Fitness Challenge Rules
Our Story
The Fitness Challenge has grown around the world to inspire more fitness. There are 3 different levels of difficulty making it possible for people of all athletic capabilities to try. There are also categories of 6 person teams (Mixed, and Same Sex), as well as Children's Fitness.
Gold Level
Pull Ups
A Strict pull up is the Gold Standard. Judges will be looking to enforce the proper movement. This is considered one of the most challenging of exercises.
Box Jumps
Box Jumps, a favorite of exercises for leg power, 2 minutes will be sure to test you. Be sure to fully extend on the landing for the rep to count.
Dips
Dips with feet forward. Attention to detail here, for those legs have to stay forward and elbows go from straight to 90 degree bend back to straight for the rep to count. Easier said than done!
Walking Lunges
An exercise to not just challenge the body, but the mind as well, athletes will perform these lunges to standard.
Sit Ups
Sit ups may seem easy, but add some weight and the pressure of time and you'll change your tune. Oh, make sure to keep those feet glued to the floor.
Burpees & Devil Press
Burpees say Fitness. Burpees with a Devil Press say Fitness Challenge.
Don't lose your coordination, or you'll lose your points.
Silver Level
Pull Ups
Silver level Pull Ups are conducted in a suspended position with feet on a bench or a box.
The discipline is ensuring that your body remain straight throughout the whole movement.
Jefferson
A Jefferson may be done as a squat or a deadlift. The athlete must completely extend the body in the up position, and the bar must touch ground on the down position.
Dips
Dips on a bench. Same standard as gold, except feet are on a bench. 2 minutes will be tough.
Lunges
Lunges (non-walking with dumbbells) is a tough challenge all around. Keep in mind that the judges are looking for perfect execution of the exercise.
Snatches
Snatches with a kettlebell. You'll need a little extra fuel in the tank for this exercise. It doesn't take long to tire out and keep that kettlebell moving in the right direction.
Sit Ups
Sit Ups with a weight on chest. A test for your Trunk. Again, keep the feet glued to the ground.
Bronze Level
Chin Up
The Bronze level variation of the Pull Up is a Chin Up. This time, with feet on the ground, the judges will still be looking for control and keeping the body straight.
Kettlebell Squat
Kettlebell Squats with a straddle stance. 2 minutes of squats can be challenging. 2 minutes squatting with a kettlebell can be grueling.
Push Ups
2 minutes of Push ups. If you think this is easy, ask a veteran.
Kettlebell Swing
Good form and execution is what separates a workout vs. a competition. Be sure to have good form from start to finish.
Lunges
Backward, on-site lunges with a Dumbbell held to the chest. Remember, the back knee must touch the ground.
Sit Ups
You must touch your feet if its going to count.
About IFBB Federation USA
Children's Fitness Challenge
At IFBB Federation USA, we believe that fitness begins with our Children. When it becomes a lifestyle, it's a healthy lifestyle for life!
Download the Children's Fitness Challenge Rules Below
Rules For attire
At IFBB Federation USA, we are committed to providing a safe and fun platform for children to display their fitness capabilities.
Please dress kids appropriately
Introduction
At IFBB Federation USA, we are committed to fair play. Please bring any form of government ID (example: passport) that shows your child's date of birth for verification.
Station 1 Half- Squats
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Push-Ups at an angle
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Burpees
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Sit-Ups
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Side Jumps over Rope
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Planks
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.
Side Jumps over Rope
At IFBB Federation USA, we are committed to fair play. Judges will be counting the correctly performed repetitions.