华思提90天健身挑战正式回归
春季90天成人健身挑战计划
Ø 本次挑战计划将实行积分制
o 每次参与锻炼，挑战者将获得相应分数
§ 每个锻炼对应不同的分值
o 在华思提运动中心完成的锻炼将能获得更高的分数
§ 出席并完成健身课和瑜伽课的挑战者将会获得更高的分数，因为教练会在场给予相应的指导并判断是否得分
o 教练保留对迟到、中途离场接听电话或者没有全程参与挑战者扣分的权利
o 比原来身体测量数据每减少1厘米将获得1分
§ 例如：腰围、腿围、臂围、胸围
Ø 额外积分
o 每位挑战者有机会获得教练给予的额外积分，包括在场馆完成竞技啦啦队和舞蹈啦啦队的技巧，或完成课堂上教练发布的挑战任务。
Ø 挑战者课可以在JEFIT软件上检查和分享自己的健身进度，也可以在健身挑战计划的微信群上分享自己完成的锻炼。
Ø 积分将会每周统计一次，排行榜会在微信群每周更新一次。
Ø 挑战者将会收到一个手带和含有健身锻炼展示的USB及额外积分。
Ø 欢迎各位挑战者在JEFIT上关注我们的教练，了解更多的挑战进度及健身资讯。
Point system and Values.
评分制度：
- At home workouts
- 在家锻炼
o Upper Body workouts上肢锻炼
§ Push up(15) = 1 point
§ Tricep dip(20) = 1 point
§ Band curls(15) = 1 point
§ Band shoulder press(10) = 1 point
§ Band seated rows (15) = 1 point
§ Band reverse flies(10) =1 point
§ Band sword pulls(10 each arm) = 1 point
§ Band push up(10) = 1 point
§ Band upright rows(15) = 1 point
o Lower body workouts下肢锻炼
§ Body weight squats(15) = 1 point
§ Walking lunges(10 each leg) = 1 point
§ Calf raises(30) = 1 point
§ One legged squats (5 each leg) = 1 point
§ Wall sits (45 seconds) = 1 point
§ Band Side leg raises (10 each leg) = 1 point
§ Prisoner squats (30 second hold) = 1 point
§ Side squats (10 each way) = 1 point
o Cardio/full body有氧/全身
§ Walking (20 minutes) = 1 point
§ Jogging (10 minutes) = 1 point
§ Cycling (15 minutes) = 1 point
§ Burpees (20) = 1 point
§ Box jumps(20) = 1 point
§ Swimming (30 minutes) = 1 point
§ Badminton (1 hour) = 1 point
§ Other sports (1 Hour) = 1 point
§ Stairs (10 minutes) = 1 point
§ Elliptical (15 minutes) = 1 point
o Core腹部
§ Plank(45 seconds) = 1 point
§ Sit up(15) = 1 point
§ Supermans (15) = 1 point
§ V-ups (15) = 1 point
§ Bicycles (10 each way) = 1 point
§ Lemon squeezers (10) = 1 point
§ Leg raises (10 each way) = 1 point
§ Crunches (30) = 1 point
§ Russian twists (15 each way) = 1 point
§ Side crunches (10 each side) = 1 point
o Yoga/Stretching瑜伽/拉伸
§ 5 minutes = 1 point
- Adult Fit/ Yoga Classes成人健身/瑜伽课
o Adult Fit成人健身
§ 25 points
o Yoga瑜伽
§ 25 points
- Bonus Points额外积分
o Beg. Tumbling skills初级翻腾技巧
§ Handstand = 25 points
· Must hold three seconds independently
· Clean entry
· Clean dismount
§ Forward roll = 25 points
· Not using arms standing up
· Legs together
§ Backward roll = 25 points
· Not letting shoulders or knees touch
· Legs together
§ Bridge =25 points
· Straight legs
· Arms by ears and locked out
§ Cartwheel = 25 points
· Start in lunge
· Kick legs over head
· Land in lunge
o Int. Tumbling skills中级翻腾技巧
§ Backbend = 50 points
· Starting from standing into a good bridge
§ Kick over = 50 points
· Being able to kick their leg over their head and finish the skill in a lunge
§ Handstand backbend = 50 points
· Requirement for handstand and bridge
o Advanced Tumbling skills进阶翻腾技巧
§ Back handspring = 100 points
· Good form on spring floor
o Beg. Dance Skills初级舞蹈技巧
§ Pirouette = 25 points
§ X-jump = 25 points
§ Shoulder stand = 25 points
§ Saud De Chat = 25 points
§ Herkie = 25 points
o Int. Dance Skills中级舞蹈技巧
§ Toe Touch = 50 points
§ Baby freeze = 50 points
§ Double Pirouette = 50 points
o Advanced Dance skills 进阶舞蹈技巧
§ Triple Pirouette = 100 points
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