Rules

SIT UPS

Must be on A mat. A member of STAFF will stand on or hold down Your feet. Knees should be approximately 90 degrees and hands should remain on temples. On the way down shoulder blades should touch the floor. On the way up your head should be close to your knees.

1000M ROW

The Setting must be on 7. This is all about technique, power and endurance.

POUND FOR POUND BENCH PRESS

You will be weighed WITHOUT SHOES prior to starting. Feet must remain flat on the floor and the spine neutral. you may have assistance with taking off the bar. Lower it under control until the bar touches your chest. There must be a 1 second pause at this point. The bar should then be pushed up to near full extension. three repetitions must be performed. The result is the percentage of your bodyweight lifted.

Note: The same bar will be used each time for this.

PRESS UPS

your chest must come down to fist height from the floor on each repetition. Your back must be straight and feet should be together.

WOMEN – HALF PRESS UPS - knees should be at 90 degrees with an angle equal on either side to the floor.

WIDE GRIP PULL UPS

Chin must come up to level with the bar. Arms must be near full extension on the way down.

Men – done in the Freeweights area

Women - 70% body weight assist. Same technique.

TRICEP DIPS

Men - Upper arm must be parallel to the floor. Arms must be near full extension on the way up.

Women – 70% body weight assist. Same technique

LONGEST PLANK HOLD

Body must be parallel to the ground. Elbow directly below shoulders. The time stops as soon as your body is no longer parallel.

SYNERGY TRIATHLON

(1 Mile on the treadmill, 1 mile bike ride, 1000m row)

The incline on the treadmill should be set to 1. 1 mile on the bike is the completed at any chosen resistance above 5. During the 1000m row the resistance must be set to 7. The time will start from when quick start is pressed on the treadmill and finishes at end of the 1000m row.

120 CHALLENGE

(20 Close grip Pull ups, 40 sit ups, 40 Press ups, 20 Burpees)

Rules are similar to those above. The burpee will consist of a squat thrust then a jump. feet must leave the ground on the jump for it to count.

SYNERGY 100 BODY TONING CHALLENGE (Women Only)

(20 x 5KG Hammer Bicep curls, 20 star jumps, 20 x 3KG SINGLE DUMBBELL overhead tricep extensions, 20 x Red studio bar squats, 20 crunches)

ONE BICEP CURL ON EACH ARM COUNTS AS ONE REPETITION

SYNERGY SPARTAN 300 CHALLENGE

(50 upright rows, 50 crunches, 50 hammer bicep curls (MEN 5KG/WOMEN 3KG) ,50 weighted squats, 50 dumbbell deltoid lateral raises (MEN 3KG/WOMEN 1KG), 50 star jumps)

Upright rows and weighted squats are to be done with the red studio bar.

FOR THE ROWS FISTS MUST BE CENTRAL TOGETHER ON THE BAR. ELBOWS SHOUD BE ABOVE SHOULDER HEIGHT ON EACH REPETITION.

FOR THE LATERAL RAISES YOUR LITTLE FINGER SHOULD REACH SHOULDER HEIGHT. ONE BICEP CURL ON EACH ARM COUNTS AS ONE REPETITION

SPEAK TO A MEMBER OF STAFF FOR MORE DETAILS!