SONJ Athletes

If you have a backyard pool, that’s great! Or there may be a local outdoor pool that is open for lap swimming. Record your personal best in either time or distance (or both).

• You can be unassisted or assisted (with a person or device). Record your personal best in either number of laps OR minutes you swam without taking a long break.
• Flotation devices are allowed. The device must be of the body wraparound type. So, if you were not able to hold onto the device, the device would still support you and keep your face out of the water. Flotation devices such as inner tubes or floats that wrap around the arms are not acceptable.
• You must be supervised, at all times, while swimming for this event.

You can use any type of bike. And you can ride outdoors or at home. How far or long can you go without stopping? Record your personal best in either time or distance (or both).

• OUTDOORS: You can ride a road bike, mountain bike, strider bike, trike, beach cruiser – whatever kind of bike you like. It just can’t have a motor. Find a safe course, away from traffic. Obey all traffic laws. Always ride WITH the flow of traffic. And you must wear a helmet.
• AT-HOME: You can use a stationary bike or hand bikes (ergometer).

You can run, jog, walk, or roll (if you use a wheelchair). How far or long can you go without stopping? Record your personal best in either time or distance (or both).

• OUTDOORS: Find an open path, track, sidewalk, or trail, or even in your neighborhood. Always run AGAINST the flow of traffic.
• AT HOME: A treadmill is great!

Follow the directions in the Special Olympics Fit 5 STRENGTH cards & videos to be sure you are doing these exercises correctly. We don’t want you to get injured! Start at Level 1. And, move on to Level 2, if you are ready. And then, if you can, to Level 3.

• STRAIGHT LEG RAISES (Level 1) – Do 10 leg raises & then rest for 1 minute. Start at 3 repetitions. Add 1-2 repetitions at a time, as you get stronger. You can use ankle weights for an extra challenge. If you can do 20 repetitions, move on to Level 2 (CHAIR SQUATS).
• CHAIR SQUATS (Level 2) – You will need a chair for this exercise. Do 10 & then rest for 1 minute. Add 1-2 repetitions at a time, as you get stronger. If you can do 20 repetitions, move on to Level 3 (SQUATS).
• SQUATS (Level 3) – Do 10 & then rest for 1 minute. How many repetitions can you do?

What Level did you make it to? And how many repetitions could you do? Record the Level & your personal best in number of repetitions.

How many push-ups can you do without stopping? You can do push-ups on the wall, from your knees, or full push-ups. Follow the directions in the Special Olympics Fit 5 STRENGTH cards & videos.

• PUSH-UPS ON THE WALL (LEVEL 1) – Do 10 & then rest for 1 minute. Start at 3 repetitions. Add 1-2 repetitions at a time, as you get stronger. If you can do 20 repetitions, move on to Level 3 (Push-ups from knees).
• PUSH-UPS FROM KNEES (LEVEL 3) – Do 10 & then rest for 1 minute. Add 1-2 repetitions at a time. If you can do 20 repetitions, you can move on to Level 5 (Full Push-Ups)
• FULL PUSH-UPS (Level 5) – Do 10 push-ups & then rest for 1 minute. Add 1-2 repetitions at a time to make the exercises harder.

What Level did you make it to? And how many push-ups could you do? Record the Level & your personal best in number of push-ups.

How many modified sit-ups can you do without stopping? Follow the directions in the Special Olympics Fit 5 STRENGTH cards & videos.

• CURL-UPS (LEVEL 1) – Do 10 & then rest for 1 minute. Add 1-2 curl-ups at a time, as you get stronger. Try to get up to 25 curl-ups without needing a rest. If you feel ready, you can try shin-touches.
• SHIN TOUCHES (LEVEL 5) – Start with 5 shin touches & then rest for 1 minute. Add 1-2 repetitions at a time to make the exercises harder.

What Level did you make it to? And how many push-ups could you do? Record the Level & your personal best in number of push-ups.

Throughout the month, we’ve got some amazing fitness instructors who will be volunteering their time to teach LIVE virtual classes designed just for our ONE MORE TRI athletes.

• There will be a variety of class types to pick from. Like - yoga, total body workout, Zumba, and more.
• Classes will be continually added, so check the schedule often! Click here for the most up-to-date schedule.
• All classes will be adapted to the abilities of the athletes attending the live class. All classes will be recorded and available here. So, athletes can take the recorded class if they are not available at the time the live class is offered.
• ONE MORE TRI athletes should shoot for at least 1 class per week.
• You need to pre-register for each class you want to take. After you register, you will get an email with the Zoom link for the class.
• You need to have Zoom installed on your tablet, PC or laptop.
• You should sign in 10 minutes before the class is schedule. We want you ready to go when class starts!