Welcome to Week 1 of our new online delivery of Fit Fans, looking at ideas and activities to help you to stay fit and healthy wherever you are.
Over the past few years, the Tigers Fits Fans programme has allowed us to share advice on exercise and nutrition in order to improve health and fitness, and, in turn, hep you reach your own goals, wherever you have set the bar.
The team at Tigers have also collated a library resource of your input in the form of healthy recipes, exercise programmes and motivational tips which we have shared with Fit Fans groups.
While we are unable to meet up as a Fit Fans group in person, there are still plenty of ideas to help you at home and make best use of exercise time.
And now we’ve got a great idea to take on a virtual team challenge!
Over the next 10 weeks, we are going to tally up the metres of walking, running, sprinting, swimming, rowing, cycling, jumping or any exercise you can measure in terms of distance as we aim to travel ‘Around The World’ Leicester Tigers style. This includes representatives from Tigers’ Global Partner Clubs around the world too.
The Earth’s equatorial circumference is:
- 24,901 miles
- 40,075 kilometres
- 40,075,017 metres
But don’t worry, you don’t need to cover this distance yourself! This is a team effort so everyone’s contribution counts towards the total.
Tigers staff are joining the Challenge and we would love for you to help us try to raise some funds for our charity, the Leicester Tigers Foundation. All proceeds will be distributed to the Foundation’s activities and support our social inclusion and education programmes. You can show your support at the Just Giving page.
We’ll keep a running total of metres each week over the next 10 weeks and share an exercise session with you every Thursday to help you reach a target distance and include three levels of difficulty so you can join in or challenge yourself.
You can also download weekly log sheets to fill in and return or share on social media so we can calculate your tally.
If we can get 100 supporters and staff involved, the target will equate to:
40,075 metres each (around 40 kilometres per week)
The more we can get to take the Challenge, the quicker the metres will mount up.
We hope you enjoy our new style of Fit Fans and we look forward to taking part in the challenge with you!
You can find additional Challenge information here.
Share your Fit Fans efforts with us on Twitter or Instagram using #TigersFitFans.
SO HERE'S OUR PROGRAMME FOR WEEK 1
The sessions are based on jogging/running. If you want to complete the session using a different mode of exercise, try this:
- Cycling = multiply distance by 3
- Rowing = same as running
- Swimming = divide by 2
LEVEL 1
Warm-up
Run/jog 500m. Include stretching during or after your jog
Split 500m / Total distance 500m
10 x 100m shuttle
Split: 1,000m / Total distance covered 1,500m
Start your run every minute, on the minute (EMOM). Rest for remainder of time when you complete 100m
Cool Down
Split: 350m / Total distance covered 1,850m
Bodyweight Circuit
Press-up (1m per rep) / Sit-up (0.5m) / Glute bridge (0.5m) / Burpee (3m)
3 sets of 10 reps
Complete each set as quickly as possible with 1min rest between sets
Split distance 150m / Total distance covered 2,000m
LEVEL 2
Warm-up
Run/jog 500m. Include stretching during or after your jog
Split 500m /Total distance 500m
14 x 100m shuttle
Split: 1,400m / Total distance covered 1,900m
Start your run every minute, on the minute (EMOM). Rest for remainder of time when you complete 100m
Cool Down
Split: 400m / Total distance covered 2,300m
Bodyweight Circuit
Press-up (1m per rep) / Sit-up (0.5m) / Glute bridge (0.5m) / Burpee (3m)
4 sets of 10 reps
Complete each set as quickly as possible with 1min rest between sets
Split 200m / Total distance covered 2,500m
LEVEL 3
Warm-up
Run/jog 600m. Include stretching during or after your jog
Split 600m /Total distance 600m
18 x 100m shuttle
Split: 1,800m / Total distance covered 2,400m
Start your run every minute, on the minute (EMOM). Rest for remainder of time when you complete 100m
Cool Down
Split: 400m / Total distance covered 2,800m
Bodyweight Circuit
Press-up (1m per rep) / Sit-up (0.5m) / Glute bridge (0.5m) / Burpee (3m)
4 sets of 10 reps
Complete each set as quickly as possible with 1min rest between sets
Split 200m / Total distance covered 3,000m
You don’t have to complete the circuit at the same time as your run, particularly if the weather is poor. We suggest performing the circuit at home either before or after your exercise activity.
Don’t forget to keep a tally for the whole week and tell us how you’ve done!
