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Welcome to the Gym!

Please click on the event buttons below to see the instructions and demonstration video for each event.

Once you have completed the event at home please click on the submit button to enter your results.

Remember you have to be logged into the site to submit your events. If you have not set up your account yet click on the registration button to set it up now.


Register Now

Push Up Challenge



Please follow the safety requirements below before trying any of the challenges:
  1. Parent or guardian supervision is required
  2. Only complete challenges that you are comfortable with.
  3. Make sure you have a safe, open space around you so you don’t trip over anything
  4. Make sure you use the equipment outlined in each challenge safely and check that the equipment works properly before you use it
  5. Only use equipment that you are comfortable with.
  6. Remember, there are equipment modifications for each challenge!
  7. Follow the instructions in each video to ensure you are safely completing the challenges before attempting them on your own
  8. Ensure you are wearing proper footwear, stay hydrated, and most importantly have fun!

Important Safety Requirements Before You Start
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Instructions


What Are We Doing?: How many push ups can you do in 1 minute?

Where Should We Do It?: Open space where you can spread out

What Do We Need?: Stopwatch or a timer app on your phone

How Should We Set Up?: Clear the space around you of all tripping or slipping hazards.

 

How Do We Do It?

1) Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your hands are beside your chest. Your arms are bent out at a 45-degree angle. 

2) Set your timer/stopwatch at 60 seconds

3) Start the timer!

4) Exhale as you push up from the floor with your arms, bringing your torso, chest and thighs off the ground. Only hands and toes are touching the ground. Adaptation: allow your knees to remain in contact with the floor.

5) Pause for a second in the plank position- keep your core muscles engaged.

6) Inhale as you slowly lower pack to your starting position.

7) Repeat steps 4-6 until the 60 seconds runs out

Scoring: Let us know how many complete push ups you were able to complete in the 60 seconds.


Bodyweight Squat



Please follow the safety requirements below before trying any of the challenges:
  1. Parent or guardian supervision is required
  2. Only complete challenges that you are comfortable with.
  3. Make sure you have a safe, open space around you so you don’t trip over anything
  4. Make sure you use the equipment outlined in each challenge safely and check that the equipment works properly before you use it
  5. Only use equipment that you are comfortable with.
  6. Remember, there are equipment modifications for each challenge!
  7. Follow the instructions in each video to ensure you are safely completing the challenges before attempting them on your own
  8. Ensure you are wearing proper footwear, stay hydrated, and most importantly have fun!

Important Safety Requirements Before You Start
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Instructions


What Are We Doing? See how many bodyweight squats you can complete in 1 minute

Where Should We Do It? Inside or outside in an open clear space

What Do We Need? Stopwatch or timing app on your phone

How Should We Set Up? Make sure your space is clear of all tripping and slipping hazards

How Do We Do It?

1) Start with your feet shoulder-width apart, toes slightly turned out. Tighten your stomach muscles and keep looking forward.

2) Set your timer/stopwatch for 60 seconds

3) Start your timer

4) Slowly bend at the knees and drop your hips to lower your body

5) Your hips lower to 90 degrees (do not let your hips drop below the level of your knees). 

6) Keep your heels flat on the floor

7) At the bottom of the exercise pause for a moment ad strongly push back up to the starting position

8) Repeat steps 4-7 until your 60 seconds run out

Scoring: Let us know how many squats you were able to fully complete


Burpee Challenge



Please follow the safety requirements below before trying any of the challenges:
  1. Parent or guardian supervision is required
  2. Only complete challenges that you are comfortable with.
  3. Make sure you have a safe, open space around you so you don’t trip over anything
  4. Make sure you use the equipment outlined in each challenge safely and check that the equipment works properly before you use it
  5. Only use equipment that you are comfortable with.
  6. Remember, there are equipment modifications for each challenge!
  7. Follow the instructions in each video to ensure you are safely completing the challenges before attempting them on your own
  8. Ensure you are wearing proper footwear, stay hydrated, and most importantly have fun!

Important Safety Requirements Before You Start
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Instructions


What Are We Doing? See how many burpees you can complete in 1 minute

Where Should We Do It? Inside or outside in an open space

What Do We Need? Stopwatch or timer app on your phone

How Should We Set Up? Make sure your space is clear of all tripping and slipping hazards

How Do We Do It?

1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides

2) Set your timer at 60 seconds

3) Start your timer

4) Squat down, place your hands on the floor directly in front of you. Shift your weight  onto your hands. 

5) Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air. 

6) Jump your feet back so that they land just behind your hands.

7) Reach your arms over head and explosively jump up into the air.

8) Land and immediately lower back into a squat for your next rep.

9) Repeat steps 4-8 until your timer runs out

Scoring: Let us know how many complete burpees you were able to complete in the 60 seconds


Healthy Athletes Powerlifting Challenge


Challenge #1


Wellness Challenge: Prepare a healthy pre-workout meal and submit a photo of it! Tip: Make sure to include a vegetable or fruit.


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IMPORTANT: We will be offering a virtual Healthy Athletes experience during the games. Remember to check the Healthy Athletes Page each day during the Games (July 21st- 23rd) for a virtual Healthy Athletes experience and more challenges! 

Help us build our Healthy Communities network! Special Olympics Ontario is building a network of healthcare providers (dentists, optometrists, physiotherapists and others) across Ontario who are open to seeing people with intellectual disabilities. Have a health care provider that you would recommend to other athletes?

Recommend a Health Care Provider

Challenge #2


Fitness Related Challenge: Do these exercises as your powerlifting event warm up: 15 bicep curls with cans, 15 arm swings and 15 squats. Submit a photo of you doing a bicep curl. 


Please follow the safety requirements below before trying any of the challenges:
  1. Parent or guardian supervision is required
  2. Only complete challenges that you are comfortable with.
  3. Make sure you have a safe, open space around you so you don’t trip over anything
  4. Make sure you use the equipment outlined in each challenge safely and check that the equipment works properly before you use it
  5. Only use equipment that you are comfortable with.
  6. Remember, there are equipment modifications for each challenge!
  7. Follow the instructions in each video to ensure you are safely completing the challenges before attempting them on your own
  8. Ensure you are wearing proper footwear, stay hydrated, and most importantly have fun!

Important Safety Requirements Before You Start
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