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

Workout Week 4

Day 1. 5sets of(20 Push-ups/30 Skaters)
Day 2. 5sets of(20 Sit-ups/Shoulder Press)(a rope or just empty stick)
Day 3. 5sets of(20 Push-ups/30 Skaters)
Day 4. 5sets of(20 Sit-ups/Shoulder Press)(a rope or just empty stick)
Day 5. 5sets of(20 Push-ups/30 Skaters)
Day 6. 5sets of(20 Sit-ups/Shoulder Press)(a rope or just empty stick)
Day 7. 1 set of(50 Squat/50 Lunges

You need to perform this 7 days workouts for consecutive 7 days from Monday 01/10/18(I need to see all reps in the video, how long does it take you to do a workout - does not matter). 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

1st place - 30 sbd/steem
2nd place - 20 sbd/steem
3rd place - 5 sbd/steem

• 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.

• The prize pool 55sbd/steem

• The entrance cost 10sbd/steem.
  You must complete the challenge to be eligible for the prize.

• 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.

If you want to take a challenge the entrance cost you only 10SBD/STEEM
Send it to my wallet with a comment For the challenge week 4.

If you want to to take the challenge but don't want to play for the prize pool. Of course you can!!! Just join our discord channel, post videos and earn SOME TIPS!!!!!

@povilas earning some good tips

Congratulations @josef230 and @alisonudeme for joining our discord channel

No Pay - No Play!

Good luck and let's have fun!!!

Sweat, breath, enjoy, share and upvote!

But don't give up let's play again!!!

Fueled by

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.