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With the Paris 2024 Olympics approaching, the athletic spirit is in full swing ! 🥇
Whether you’re an aspiring athlete or just looking for fun summer fitness challenges, we’ve put together a list of 10 fitness challenges to do with friends. These challenges will get you moving, laughing, and pushing your limits. Are you up for it ? 😈
Remember, it’s highly recommended to warm up your muscles and stay hydrated before starting these fitness challenges. This will reduce soreness and help prevent injuries.
Click here to learn how to do a quick and effective warm-up 👈
No need to go outside to get your sweat on! Here are 5 fitness challenges you can do at home or in a gym :
Rules : Lie on your stomach, then lift yourself onto your forearms and toes, keeping your body straight.
This challenge tests your core strength and endurance. Hold the position as long as possible. The last one standing wins! Make sure to breathe steadily and don’t arch your back (or you’ll be sore later).
Rules : Face your opponent. Do push-ups together, syncing your movements.
It’s a duel of endurance and strength. Start slowly, then gradually increase the pace. The first to fall out of sync or collapse loses. Remember to maintain good form: straight body, elbows close to your sides. If a player can’t do full push-ups, modified knee push-ups count too !
Rules : Lean against a wall, legs bent at 90 degrees as if sitting on an invisible chair.
This challenge tests your leg and lower back endurance. Keep your back flat against the wall and arms by your sides or stretched out in front. The last to hold this position wins. You’ll feel the burn in your thighs quickly! If your legs start shaking, it’s time to stop !
Rules : Squat down completely, hands on the floor. Jump like a frog to cross the room. Choose a large room or hallway for the race.
Set a start and finish line. At the signal, all players start jumping. You must keep your hands on the floor between each jump. The first to cross the finish line wins. It’s a great exercise for legs and cardio !
Rules : Create a horizontal bar (with a broom or rope for example) that players must pass under by bending backwards, without touching it.
Start with the bar fairly high. Each player takes a turn. After each successful round, lower the bar a few centimeters. If someone touches the bar or falls, they’re out. The last one standing wins.
This challenge improves flexibility and balance. 🤸♀️
Enjoy the fresh air with these 5 fitness challenges to do outside :
Rules : Create a course using natural elements in a park or garden.
Use benches to jump over, trees to slalom around, bushes to crawl under, etc. Define a clear course and time each participant. The fastest wins.
This challenge combines running, agility, and creativity.
Rules : Draw a straight line on the ground about 10 meters long. Walk on it with your eyes closed.
Each participant starts at the beginning of the line, closes their eyes, and tries to walk as far as possible without deviating. Measure the distance traveled before stepping off the line. The best performer wins. This challenge tests balance and proprioception.
Rules : Organize a relay race where each participant must adopt a different silly walk. 🤪
Form teams. Each member must cover a set distance with an imposed movement (e.g., frog jumps, grapevine steps, crab walk, Naruto run). Pass the baton by high-fiving. The fastest team wins.
This challenge combines cardio and guaranteed laughs! 😂
Rules : In teams of two, one person walks on their hands while the other holds their legs.
Mark out a course of about 20 meters. At the signal, teams set off. Halfway through, switch roles. The first team to cross the finish line wins.
This challenge strengthens arms and teamwork. Communicate well with your partner or you’re sure to fall!
Rules : With a real jump rope, count the number of successful jumps in one minute. ⏱️
Each player jumps rope for one timed minute. Count the number of successful jumps (rope passes under feet). If you make a mistake, keep counting. The player with the most jumps wins.
This challenge improves endurance and coordination. 💪
Loved these fitness challenges and want even more? 🤩 Check out our Spiky app, which offers a multitude of actions and truths, including challenges to do indoors or outdoors.
With its special “Indoor” and “Outdoor” categories, you’ll always find new ideas to have fun with your friends, whether at home or outside.
Spiky lets you spice up your evenings and afternoons with even more original fitness challenges. You can even customize the challenges according to your preferences and fitness level.
It’s the perfect tool to never run out of inspiration and keep motivation high in your fitness activities with friends !
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