Procedos Challenge – 7 Minutes for Strength, Agility, and Fun

Procedos Challenge – 7 Minutes for Strength, Agility, and Fun

The Procedos Challenge is an intense, effective, and fun way to challenge yourself or your workout buddies, whether you're in the same space or connecting virtually via FaceTime or Teams. With just a Procedos Platform9 mat and your own body weight, you can complete a workout that builds strength, endurance, and agility. This program is designed to provide variety and progression, allowing you to compete against yourself or others to stay motivated and inspired.

How the Procedos Challenge Works

1. Setup:

   • 5 bodyweight exercises performed on the Procedos Platform9 mat.
   • Each exercise lasts 1 minute.
   • 30 seconds of rest between each exercise.
   • The entire session takes 7 minutes.

2. Objective:

   • Challenge yourself by counting the number of repetitions you complete for each exercise.
   • Compete with a friend or workout partner and compare results.

3. Equipment:

   • A Procedos Platform9 mat to guide your movements.
   • A timer to keep track of the time.
   • A partner in person or online via FaceTime or Teams.

4. Motivation:

   • Track your progress with each session.
   • Turn your training into a friendly competition for added motivation.

The Exercises in the Procedos Challenge

1. Dynamic Lunges

• Positions: Start at position 1 and take a large lunge forward to position 4, then return to position 1.
• Variation: Add a torso rotation to activate your core.
• Goal: Count how many lunges you complete in 1 minute.

2. Squats with Side Steps

• Positions: Start at position 1, lower into a deep squat, and step sideways to position 2, then return to position 1.
• Variation: Turn the steps into jumps for more intensity.
• Goal: Maintain a steady pace and count your repetitions.

3. Push-ups with Reach

• Positions: Start in a plank position at position 1. Perform a push-up, then reach one hand toward position 7. Alternate sides with each repetition.
• Variation: Perform push-ups on your knees if needed.
• Goal: Count how many controlled repetitions you can complete.

4. Jumps with Rotation

• Positions: Start at position 1, jump and rotate 180 degrees to position 6, then return to position 1.
• Variation: Add high knees for extra challenge.
• Goal: Track the number of successful jumps.

5. Side Lunges

• Positions: Start at position 1, step out into a side lunge to position 3, return to position 1, and then switch sides to position 9.
• Variation: Go deeper into the lunge to challenge your mobility.
• Goal: Note the number of repetitions you complete.

Competition and Motivation

• Challenge a friend: Invite a partner to join via FaceTime, Teams, or in person. Compare your results after each exercise and cheer each other on.
• Beat your own record: Log your performance after each session and set goals to improve next time.
• Shared joy: The Procedos Challenge is a perfect way to share the fun of working out and gain inspiration from others.

Why Choose the Procedos Challenge?

1. Efficiency: A full-body workout in just 7 minutes.
2. Variety: Movements across different planes engage your entire body.
3. Simplicity: No equipment needed—just your body weight and a Procedos Platform9 mat.
4. Flexibility: Train at home, outdoors, or virtually with others.

PROCEDOS CHALLENGE – GET ON IT

Put on your workout gear, start the timer, and give it your all! The Procedos Challenge is designed to motivate and inspire, whether you train solo or with others. Compete, improve, and have fun – let’s go!