Let's make an announcement for the next week challenge rules.

Workout Week 14

Day 1.(Turkish get up) Block = 5 reps per each side, you Must increase weight after every Block
at least 3 sets in the video
Day 2.(5 sets of – 10 SOTS/10 Burpees)
Day 3.(Turkish get up)
Day 4.( 5 sets of – 10 SOTS/10 Burpees)
Day 5.(Turkish get up)
Day 6.( 5 sets of – 10 SOTS/10 Burpees)
Day 7.(Your workout)

You can decide what weight you will use for any exercise.

This week treat-One of the players who will complete the whole week challenge without fail - will get a 100 Rank Points. Who will use the heaviest weight on Turkish get u on that particular day will get 10 rank points.Good luck!

The rules

You need to post you own 7 days workouts for consecutive 7 days from Monday 10/12/18(You need to make a proof(I need a video). You can post a video in dtube, Dlive, youtube, google disc, LBRY or any other platforms you like.

• I need a proof of workout, it can be any video, link to the video or you can send me the workout file(you choose), or you can do a workout at rmsbodybuilding gym.

• You can do a workout in my gym if you are local, so you won't need to make a video. The judge will be me @rmsbodybuilding.

• You will make tips if you post the videos!

• You can boost your earning by buying some rank points-check the spreadsheet. If you don‘t like the workout, you can use your one-just purchase the Ghost mode.
  Send it to my wallet with a comment For the challenge week 14.

If you want to to take the challenge and play for the prize pool. Of course you can!!! Just join our discord channel, post videos and earn SOME TIPS! We have 286 Steem share pool.

We have new tips paying module, You can see it live in the spreadsheet

The tips are calculated by your rank points and submitted videos, if nobody will post a video you will take all the tips of the day with a single rank point.You are increasing your rank points by posting videos and completing the weekly treats.You can boost your earning tips by buying rank points

Just Join and have Fun and share 286 Steem tips prize pool!!!

The tips are calculated by your rank points and submited videos, if nobody will post a video you will take all the tips of the day with a single rank point :smiley: you are increasing your rank points by posting videos and completing the weekly treats. if you complete the whole week challenge you will earn an extra 10 rank points(7+10)

No Workout - No Play!

Good luck and let's have fun!!!

Sweat, breath, enjoy, share and upvote!

Collect some tips! From 286 steem Share Pool!

Statistics provided by UK Active indicate that only 24% of women aged 19-65 and only 34% of men aged 19-65 meet the current strength training guidelines. Government guidelines recommend at least 150 minutes of moderate aerobic activity and to do strength exercises on 2 or more days a week.

Children aged 5-18 are advised to at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis.
On 3 days a week, these activities should involve exercises for strong muscles and bones, such as swinging on playground equipment, hopping and skipping, and sports such as gymnastics.

Adults over 65 are encouraged to do at least 150 minutes of moderate aerobic activity such as cycling or walking every week and strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

The benefits of strength training include:

• Strength training makes you stronger and fitter
• Strength training protects bone health and muscle mass
• Strength training boosts energy levels and improves your mood
• There are many activities that help to strengthen muscles including, carrying heavy shopping, gardening, dancing, lifting weights, yoga and Pilates.
  

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