Spring Fitness Challenge 2025

SPRING INTO MOTION 2025
YMN Employee Fitness Challenge Guidelines

Read the ChallengeWeekly Challenge Tracker

How it Works

Staff will take the challenge in teams of 4. Staff can select their team. If a staff person wants to join but does not have a team, we can partner you with other participants. We encourage you to invite staff from another branch to foster collaboration across the departments.

Spring into Motion: Your 4-Week Fitness Challenge

Spring into motion with the YMCA of Metro North Staff Fitness Challenge! As we embrace the season, this 4-week challenge is designed to help you boost your fitness and get you motivated for a healthy spring. Each week, you’ll commit to 90 minutes of walking, swimming, or running, tackle a strength challenge, and engage in a wellness activity to recharge your body and mind. Bonus points for the team that completes the bonus challenge.

Let’s come together, have fun, and make this spring the healthiest one yet!

4 person teams

ENTER BY May 15
CHALLENGE BEGINS May 19

Two Ways to Win

You earn points as a team and as an individual. Each person can receive a total of 10 points per week by completing all the challenges. Teams can earn a total of 40 points per week and a total of 1 bonus point per week. Any individual who scores a perfect 40 points is eligible for a prize. The TEAM(s) with the highest number of points will win the grand prize.

Challenge Structure

There are a total of 3 challenges each week plus one bonus challenge. Each week consists of a Movement, Strength, and Wellness Challenge.

Movement Challenge: 4 points

Strength Challenge: 4 points

Wellness Challenge: 2 points

Bonus Points

Teams have the opportunity to earn 1 bonus point per team each week by completing the bonus challenge. One (1) point will be awarded to each team member only if ALL of the team members complete the bonus challenge. If one team member does not, no bonus points will be awarded.

Prize Structure

  1. The team with the highest overall total will receive a fully paid lunch with President & CEO Kathleen Walsh.
  2. Each individual to complete the challenge with a perfect score (40 pts) will receive one new YMCA of Metro North special jersey.
  3. Everyone who participates will receive a YMCA Spring Forward fitness challenge T-shirt.

Week 1: Stay Calm and Get Strong

  • Walking/Running/Swimming: 90 minutes of walking, swimming, or running, broken up into sessions that work for you.
  • Strength Challenge*: 3 sets of 12 squats, 10 push-ups, and 30-second planks.
  • Wellness Challenge: Practice mindfulness for 10 minutes 2 days this week—focus on your breath, body, or even a guided meditation or take a Yoga class at your favorite branch.
  • Bonus Point: Each team member can take a group exercise class at their favorite branch

*All strength challenges can be with or without modifications

Week 2: Power Up Together

  • Walking/Running/Swimming: 90 minutes of walking, swimming, or running, aiming to increase pace slightly.
  • Strength Challenge: 3 sets of 10 lunges (each leg), 10 bicep curls, and 10 ab crunches.*
  • Wellness Challenge: Schedule time for 15 minutes 2 days this week of stretching to improve flexibility and reduce stress.
  • Bonus Point: Take a group exercise class together as a team.

*All strength challenges can be with or without modifications

Week 3: Endurance and Strength

  • Walking/Running/Swimming: 90 minutes of walking, swimming, or running, try mixing in intervals of faster running/walking for increased intensity.
  • Strength Challenge: 4 sets of 10 weighted squats, 12 Triceps extensions, and 15 glute bridges.*
  • Wellness Challenge: Give up your liquid vice and substitute it with drinking 8 8oz. glass of water 2 days this week. Stay hydrated!
  • Bonus Point: Add another set of the Strength Challenge to your week.

*All strength challenges can be with or without modifications

Week 4: The Final Push

  • Walking/Running/Swimming: 90 minutes of walking, swimming, or running, aim to hit your highest mileage this week.
  • Strength Challenge: 4 sets of 15 lunges (each leg), 12 overhead presses, and 12 Ab crunches holds.
  • Wellness Challenge: Spend 15 minutes outside 2 days this week—whether it’s for a walk, sit in the sun, or just enjoy fresh air for mental clarity.
  • Bonus Point: Take a walk outside with your team together and reflect on the great work you have done this month.

*All strength challenges can be with or without modifications

Challenge Rules

  1. Staff cannot earn points by completing their assigned work tasks. (i.e. Health & Wellness staff cannot count classes they teach at the Y towards their daily points.)
  2. All points need to be submitted by the form on Monday night for the previous week (Tue-Mon). Any forms submitted late will not be counted towards your point balance.
  3. Honesty is the best policy. Please be honest about your point tracking.
  4. Have fun! Connect and be encouraging to yourself and your colleagues and have a great time!