Please consult with your doctor or health care provider before taking up this challenge and/or a new exercise regimen. 

Players can join either a Pro team or a Semi-Pro team. Pro teams have higher weekly goals. Each team will have 5 team members with 4 members active each week. 

*Pro team requirements

1. Run/walk-Members can do a maximum of 20 miles/week . Maximum miles for the play offs weeks will be announced later..

2. It is recommended up to 4 strength workouts per week– more can be recorded if needed.Videos are provided. Only one type of workout per week will be the best way to go, but it is not mandatory. A pair of dumbbells (8, 10, 15 or 20 lbs) are a MUST have. Reach out, if you need training on strength workouts. If you workout in a gym (45-60 mts) with a partner and record on Strava, you can score maximum single workout points.

3. Members can do “light exercises” any number of days of the week

4. Points will be accumulated week over week and the top team will win at the end of the challenge. (5 points for the top team, 4 points for the second team etc.)

5. Each team gets one week off. Each team should identify their bye week by the end of

6. Run/Walk– 1 point per mile

Elliptical workout/bike/hiking – calorie conversion

(Everyone should record a 1 mile/walk run to calculate your calorie spend  (80-120 Calories) for a mile and use that number for calorie conversion. For example, if you walk a mile and your calorie spend is 110, then use that 110 calories to convert your Elliptical/Bike workouts to points)

*Semi-Pro team requirements*

1. Run/walk – Members can do a maximum of 15  miles/week Maximum miles for the play offs weeks will be announced later..

2. It is recommended up to 4 strength workouts per week - more can be recorded if needed .Videos are provided. Only one type of workout per week will be the best way to go, but it is not mandatory. Reach out, if you need training on strength workouts. If you workout (45-60 mts) in a gym with a partner and record on Strava, you can score maximum single workout points.

3. Members can do “light exercises” any number of days of the week

4. Points will be accumulated week over week and the top team will win at the end of the challenge. (5 points for the top team, 4 points for the second team etc.)

5. Each team gets one week off. Each team should identify their bye week by the end of the second week.

6. Run/Walk– 1 point per mile

Elliptical workout/bike/hiking – calorie conversion

(Everyone should record a 1 mile/walk run to calculate your calorie spend  (80-120 Calories) for a mile and use that number for calorie conversion. For example, if you walk a mile and your calorie spend is 110, then use that 110 calories to convert your Elliptical/Bike workouts to points)

Activities and weekly limits. 

Participants should collect points by completing activities on a daily basis. There are three types of activities: Core, Light and Weight/Strength. The following are the rules.

1. For “light” activities, the maximum of 12 points per week. 

2. For Weight training exercises the maximum points are 18 per week. (minimum 10 points)

3. For Core activities, maximum points change based on the weeks. Please check first section for the schedule

Light Activities. (Any two minimum in a day)

Each pair (minimum per day) of the following carries two points. Three (maximum per day) activities in a day get four points

1. 20 minutes of meditation

2. 30 minutes of yoga

3. 15 Surya namaskar 

4. 20 burpees

5. 60 pushups

6. 25 pull-ups

7. 80 Squats

8. 2+1 minutes of plank (2 minutes of regular and 30 seconds of side planks)

Modified push ups are only allowed in the semi-pro groups. For the final two weeks only half push-ups or better are allowed in the semi-prog group.

Strength Trainings

You can do 4 weight training sessions per week to score points. You have to follow the videos provided in the same order. Take your time to complete it, make sure to complete the required set of exercises.

Full Body 30 minutes:6 points

Pro-Options

https://www.youtube.com/watch?v=GViX8riaHX4 

 Semi-Pro Options

https://www.youtube.com/watch?v=a1t_oGr62Yc (with light weight or no weight)

https://www.youtube.com/watch?v=9FBIaqr7TjQ 

 Lower body workout: 4 points

Pro-Options

https://www.youtube.com/watch?v=ccUElj0LB5A (with or without the bands) https://www.youtube.com/watch?v=gy4vx4wQGDE 

 Semi-Pro Options

https://www.youtube.com/watch?v=WUzdhcwT8uM 

 Upper body: 6 points

Pro-Options

https://www.youtube.com/watch?v=s5jpwtGjcus 

https://www.youtube.com/watch?v=7kFxpcnbDgA 

 Semi-Pro Options

https://www.youtube.com/watch?v=0Yx_qbbzM0c 

 Stability workout: 3 points

Both Pro and Semi-pro 

https://www.youtube.com/watch?v=2HYgg0_Le7k

https://www.youtube.com/watch?v=k-xtL7NO0fw

Bonus Points

Teams can score bonus points by doing one weekly “group” activity! These can not be a zoom activity.. Four members of the team should participate in a common walk/run activity to get bonus (1.5x) points. Minimum distance for bonus is 3 miles for Semi-pro and 4 miles for Pros. Maximum is 4 miles for Semi-Pros and 6 for the Pros.  Team members can participate in different bonus walk/runs to earn bonus points – as long as 4 members are participating in different run/walks.

General Rules and Regulations.

1. The regular  season starts on 6th  July 2025 and ends on September 13th.

2. Week of September 15th is the bye week before playoffs

3. Week of September 22nd  and 29th will be play off weeks

4.  If there is a tie at this time, we will do one more week to break the tie. 

5. Teams earn points each week. 1st place gets 5, second place gets 4, and so on. Only the top 5 teams will get points.

6. Members have two days to update their miles. Captains and players will work with each other to keep their miles updated. If weekday miles are not posted by the end of the weekend, you may not be able to post those miles.

7. Members can post ONLY either intentional or unintentional walking/running miles. If you are using unintentional miles, a daily 2-mile reduction will be enforced. (This is to reduce the miles used for regular daily activities)

8. Adding new members to each team requires the approval of other captains

9. There will be a captain’s only group created to reduce traffic on the main group

10. Everyone should use a smartwatch to record their Calories.

11. We strongly encourage team members to use the “Strava” application to track their activities.

 Play off Rules:

If a tie occurs after the final week, both teams will be declared winners.

If there are multiple teams with full points after the regular season,  we will do a draw to rank the teams before the play-offs.

Top 4 teams qualify for the play-offs. Final two teams will be selected based on an IPL style play-off method.

Only Five players from the Pro group and Five  players from the Semi-Pro group will qualify for the Annual party. If there are multiple team winners, we will use a random selection method to determine the list of attendees.