SECOND ANNUAL #THEGIVETEAM15 CHALLENGE

What Is #THEGIVETEAM15 CHALLENGE?

It's YOUR opportunity to be part of The Give Team for FIFTEEN DAYS by doing what we do. It's fifteen exercises over fifteen minutes every day for fifteen days starting on June 15th. And in 2019 YOU HAVE AN OPPORTUNITY TO WIN PRIZES! All we're asking is for FIFTEEN MINUTES of your time over FIFTEEN DAYS (and if you want to give, hit DONATE here or in the menu at the top). EVERYONE has fifteen minutes to get a little stronger, and to strengthen those around them. Right?

Why Should I Do #THEGIVETEAM15 CHALLENGE?

Why SHOULDN’T you do #THEGIVETEAM15 CHALLENGE?

Ok. Let’s try a different approach. It'll make YOU stronger and it'll strengthen THE GIVE TEAM. First, this is YOUR opportunity to participate as a REMOTE GIVE TEAM MEMBER for a couple weeks. You’ll show each team member they’re not alone in their mission to get stronger. Second, it'll force a conversation with that voice between your ears telling you, "I don't think you can do this." Then you'll smile and keep going. That's how we do it on The Give Team, because that's how you get stronger. You'll take a picture or video of yourself before, during or after then post it on Instagram tagging #thegiveteam15. You’ll feel better.

What is The Give Team 15?

The Give Team 15 is the team warm up before Saturday workouts. It consists of fifteen body weight exercises, one per minute. The goal is to do as many reps of that exercise over 45 seconds, take 15 seconds to recover, then move on to the next exercise. You can use the timer on your phone, or program it into an app (we use the app Seconds which works well). The exercises are detailed below,

So What Do I Do?

1. Do The Give Team 15 every day for 15 days, beginning June 15th.
2. Take a pic or video either before, during or after your workout. Post it to Instagram (you MUST HAVE Instagram to get "credit"). Tag #thegiveteam15. Then either move on to your regular workout or go take a shower. If you do it right, you'll be a little sweaty.
3. EVERY TIME YOU DO IT, YOUR NAME WILL BE ENTERED INTO A DRAWING FOR PRIZES TO BE HELD JUNE 30th.
4. Prizes include: (a) 1 Android tablet (courtesy of Kika Enterprises); (b) 1 pair Boomphones, over-the-ear headphones that double as speakers (courtesy of Kika Enterprises); (c) 1 Fitbit Charge 3 (courtesy of Cameron Schmidt); and (d) other prizes gathered between here and there.
5. If you’re thinking, “#THEGIVETEAM15 CHALLENGE sounds really cool, but I’m not all that interested in the prizes,” then I have a list of young men and women who would be VERY interested in receiving a gift from an extended teammate.

Ok, But __(insert lame excuse for not participating here)___.

GIVE TEAM MOTTO 51: It’s either an excuse or a challenge. You choose.

Last season we had someone participate who recently had knee surgery (shout out to HEATHER). She reached out to me with questions. Not excuses. We came up with an alternative plan to accommodate her challenge. We can do the same for you. JUST. DO. THE. WORK.

How Much Does it Cost to Participate?

Fifteen minutes of your time. And a little effort. Zero dollars (but again, if you WANT to support the program, you can hit the link HERE). We don’t care about any excuses you might have. Just put in the work. It’s only fifteen minutes. If you do it right, you’ll sweat. Then you’ll keep going. Because you’re setting an example. You’re setting an example for those here in Orlando, but more importantly you’re setting an example for yourself. GIVE TEAM MOTTO 11: Every moment presents a choice between strength and weakness; a strong choice or a weak choice. ALWAYS. CHOOSE. STRENGTH.

ENOUGH ALREADY! What Are the 15  Exercises?

Here’s the list. If you're not sweating, you haven't pushed yourself hard enough. If you struggle, slow down. Go to the next alternative. BUT DON'T STOP, and keep telling yourself "IT'S ONLY 15 MINUTES. IT'S ONLY 15 MINUTES. IT'S ONLY 15 MINUTES." Don’t know what the exercise is? CLICK THE NAME - it’ll take you to a video showing how to do it.
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1. Deep Squat: Stand with your feet a little wider than shoulder width apart, toes pointing forward. Throw your hips back while you lower yourself down, engaging your core, bending your knees, keeping your weight on your heels (don't raise up on your toes), extending hands forward if you'd like for balance. Then explode up from your heels, tightening your glutes at the top. Make sure you keep weight on your heels and your knees don't extend over your toes. DROP DEEP.
2. Skater Lunges: From a standing position with feet shoulder-width apart, slowly step your left leg back diagonally behind your right leg. Lower into a lunge until your knee almost touches the floor. Launch / hop onto the left leg, stepping the right leg behind your left and lowering into the lunge. ALTERNATIVE: If you get tired, ​​​don't HOP, just step back and forth.
3. Lunge Jumps: From a standing position, step forward with your left leg keeping weight on your heel while you lower down until your right knee nearly touches the ground, then HOP UP and switch legs with your right leg stepping forward. ALTERNATIVE: Regular lunges.
4. 1-Leg Bridge Kicks: Sitting on the ground, raise yourself so you're in a table position, with arms straight, feet flat on the ground, and core tight. Kick your left leg straight out, then push off with your right leg kicking the right foot out. Try to keep your butt high. ALTERNATIVE: Hold a crab plank where you tighten core with both feet on the ground, and squeeeeeeeze glutes.
5. Squat Jumps: Same as Deep Squat, except push off your heels and launch into the air, reaching high. Keep weight on heels as you lower. ALTERNATIVE: Regular squat.
6. Arm Extender / Chain Breaker: Bend arms 90 degrees and hold parallel to ground. Keeping arms bent, reach back with elbows as if you're trying to touch elbows behind your back and feel the squeeze, then extend in front so hands touch, then repeat.
7. Dips: Use a bench or chair or coffee table. Or a dip bar, if you have access to one. Hold your body up with straightened arms, hands on bench. Lower body with arms bending elbows so they're close to you're body until they're bent 90 degrees, then straighten arms. Make it more difficult by EXPLODING up.
8. Push Ups: Hands under shoulders, keep core tight and elbows close to body, lowering until chin touches the ground. If chin or chest don't touch, it doesn't count. Then raise body. KEEP BACK FLAT - don't dip hips or raise hips. ALTERNATIVE: Go to knees. DO NOT QUIT. Worst case would be to hold a plank position.
9. Pike Push Ups: Same as push ups, except bring hands closer to feet, hips raised in the air. Lower head between hands. Hold shoulders solid. ALTERNATIVE: Hold firmly as an A-frame plank. Squeeze shoulders.
10. Standing Bicycle Crunch: Standing with hands behind head, raise left knee while lowering head to touch right elbow to the knee. Keep core tight, including the glute of your planted foot. Lower leg and stand straight, raising opposite leg to opposite elbow. KEEP CORE TIGHT.
11. 1-Arm V-Ups: Laying flat on the ground with hands over head, hold feet 6 inches off the ground, raise your upper body off the ground reaching with your right arm straight while you raise your left leg, and touch your left toes, lower (don't let foot touch the ground), then repeat with the opposite leg and hand. KEEP CORE TIGHT. (video example shows both arms). ALTERNATIVE: Lay back with leg extended, back flat on ground and feet 6" off the ground. THE GROUND IS LAVA - feet don't touch.
12. Russian Twist: Sit on the ground with feet flat on the ground, then raise feet 6" off the ground, keeping core tight, holding hands together, twist core until your right hand touches the ground next to your left hip, then rotate to the other side touching your left hand next to your right hip. THE GROUND IS LAVA - feet don't touch. ALTERNATIVE: Sit with feet off ground.
13. Mountain Climber: Plank position on your hands, back flat and core tight, pull left knee toward your chest (do not touch left foot to ground), then replace left foot, pulling right knee toward chest, and alternate.
14. Ranger Crawl / Spiderman Plank: Plank position on hands (or you can hold on elbows, as on video), with hands under shoulders, core contracted, raise right knee laterally and bring it to right elbow, then replace leg on ground. Repeat with the left knee to the left elbow.
15. Burpees: Yeah. That's right. The only time you're happy to do burpees is during #thegiveteam15 because IT'S THE LAST EXERCISE. Standing, drop to the ground touching chest, then push up with hands, use core to bring feet close to the hands, and jump from heels with hands in air, and repeat.