Dentons Virtual Fitness Challenge

Welcome to the Dentons Virtual Fitness Challenge.

This is one of our last 50 for 50 initiatives and we would love for everyone to get involved! The aim of this 6-week initiative is to complete a series of virtual challenges which encourages everyone to stay healthy and active whilst supporting a charitable cause.

How does it work?

Each Dentons volunteer who joins the Dentons Virtual Fitness Challenge (DVFC) will join one of the following five teams corresponding to a charitable cause. Please note that you may only join one team. Each member of each team will then complete one or more of the challenges below over the next 6 weeks in order to gain points. The concept is simple: the more exercise you do, the more points you will gain for your team. At the end of the DVFC, all points will be converted into US dollars to be donated the charitable causes. A leader board will show all fitness activity completed both for each individual and each team across all of the challenges. The top 3 individuals with the most points at the end of the DVFC will also earn a prize.

One added benefit: By participating in the DVFC, you are also eligible to use your points to redeem rewards to receive discounts from inphota partners. To be eligible for rewards, you must opt in at inspire rewards before attempting the challenge.

The Teams

1. Team Hope (in support of Refugees)

2. Team Falcon (in support of animal conservation and rights)

3. Team Earth (in support of environmental causes)

4. Team Purple (in support of men and women's cancer charities)

5. Team Youth (in support of youth and children's charities)

The challenges

Registering for the DVFC will automatically register you for all of the challenges below. Any activity you do will automatically be attributed to the relevant challenges they correspond to. For example, if you go for a walk in the park with the kids, the steps you take will be counted towards Step it up, the distance you cover will count towards the Go the Distance, the calories you burn will count towards Calorie Burn and the active minutes your device records doing the walk will count towards the Family Fitness challenge. Similarly, if you climb stairs, this will count towards the Climb your favourite Burj challenge, the calories you burn will register under Calorie Burn and so on.

The Family Fitness Challenge

Get the whole family involved in getting active by doing something fun together. This challenge will be measured on a 'minutes spent' basis whereby the longer you spend doing a fitness activity, the more points you will gain for your team. Here are some examples of simple but fun activities to get you moving:

· Go for a walk or bike ride around your neighbourhood

· Visit a local park or playground

· Play a game of tag

· Have a water balloon fight

· Take a fitness class together

· Have a race in the backyard

· Throw the Frisbee or ball around

· Play hopscotch

· Dance to upbeat music

· Go on a bear hunt

· Draw a maze on the driveway and run through it

· Have a pillow fight

Climb your favourite Burj

This challenge involves using a stepper, elliptical machine or good old stairs to climb the height of some of our favourite towers in the region. As you climb, your device will measure the elevation gained. Here are some goals:

• Burj Khalifa – 830 metres

• Burj Rafal, Riyadh – 308 metres

• Tornado Tower, Doha – 195 metres

• Capital Gate, Abu Dhabi – 160 metres

• Al Burj, Amman – 91 metres

• Sheraton Oman Hotel, Muscat – 53 metres

30-day Calorie Burn

We have included a range of fitness activities to be completed over a 30-day period below. Choose whichever suits your fancy, but make sure to stick to it! All of these challenges are measured on a calories burned basis whereby the more calories you have burned doing any of these challenges, the more points you will gain.

· 30 day Yoga

o All you need for this yoga challenge is some comfortable clothes and an internet connection. Regardless of your level of fitness, you can stretch your way to better health by following these simple 20-30 min videos daily: https://www.youtube.com/playlist?list=PLui6Eyny-UzwxbWCWDbTzEwsZnnROBTIL

· 30-Day, 100-Rep Squats

o Work your way up to 100 squats in one workout with this 30-day challenge. Here is a manageable trainer-backed schedule to get you — and your glutes — to the finish line. The routine includes a mix of regular, sumo, and jump squats to be completed almost every day. This combination of squats keeps the workout fun and ensures that you target the many lower-body muscles needed to take on 100 squats in one go.

· 30-Day Handstands

o Shout out to Tom Holland (our very own Paul Holland's nephew) for putting the Handstand Challenge on the map. The actor posted a video of himself putting his shirt on while doing a handstand, before calling on others to do the same. Mastering the Handstand Challenge isn't as easy as Holland makes it look, though — you try balancing upside down on one hand as you put a t-shirt on with your other hand! (Remember: you can put your feet against a wall for balance!). Once you've mastered the move, invite your friends to do the same by posting a photo on inphota and tagging them.

· 30-Day Push ups

o Despite how simple they seem, push-ups are no easy feat — especially when you're tasked with doing 50 at once. Through this 30-day guide, you'll build your strength and endurance with less risk of overuse injuries thanks to the five push-up variations included in your training. Almost every day (with the expectation of a few rests), you'll be assigned basic push-ups, one-legged push-ups, T push-ups, and diamond push-ups.

o Your daily dose of push-ups increases the further you get into your regimen. In no time, accomplishing 50 push-ups in one sitting will have gone from a dream to a reality.

· 30-Day Get Stronger

o The stronger challenge is all about (safely) pushing yourself to new limits. First, pick a fitness-related skill you've been honing. If you're a dancer, maybe explore how high you can get that kick. If you love ab wheels, see how far you can roll out. Next, crank up Daft Punk's song "Harder, Better, Faster, Stronger (Far Out Remix)." Follow along as the lyrics say, "work it, make it, do it, makes us, harder, better, faster, stronger." Starting in a resting stance, use each phrase to gradually work your way into your hardest position. Once you hear "stronger," you should be fully extended into your ab rollout or a high kick, or any move you choose. Do this every day for 30 days.

Go the distance

Challenge yourself to complete as many kilometres as you can whether that be through walking, cycling or running indoors or outdoors. If outdoors, makes sure to maintain social distancing guidelines and staying hydrated! The more distance covered, the more points on the leaderboard.

Step it up

According to experts, people who track their steps take an average of 2,500 more steps per day than those who don’t. This simple challenge will encourage you to be more active on daily basis by taking it one step at a time. Walk it, jog it, browse the shops at the mall, take the stairs. The more steps you take, you more points you receive in this challenge.