The guild’s Kesäkuntoon-challenges are back! In the MK Kesäkuntoon 2021 guild members can compete against each other independently and between year class by completing daily challenges and by practicing other sports. The new challenges will be published every monday morning. Points are collected by submitting the daily activities in the form below. Note that for one day you can only fill in one form! Please submit all your achievements of the week by Sunday 10 PM. Achievements submitted later that the deadline will not count in the competition! The challenges will go on for five weeks from 5.4.2021 until 9.5.2021.

You are able to follow the scores from here. Results will be updated every Monday starting from week 2.

Instructions for filling in the form:

– Fill in your name and which class you would like to represent
– Choose the date
– Select whether you did complete the daily challenge and which level challenge was completed (Level 1 = 10 points, Level 2 = 15 points)
– Next you can fill in other sports activities that you have practised during the day
– Choose the level of the sport activity: Level 1 = Light activity or body maintenance (for example walking, nordic walking, light jogging or yoga/streching), Level 2 = Harder exercise (for example running, circuit training, stair workouts)
– For the last part write down the total time of the activity in minutes

Scoring:

You can collect points from the daily challenges and other independent activities done during the day as stated below:
Daily challenge: Level 1 = 10 points, Level 2 = 15 points
Other activities: time (minutes) * level (1 or 2) / 10 (for example 30 minutes of level 2 activity = 6 points)
Note that you can only fill in one activity per day. You are able to fill in another exercise for another day.

Prizes:

In the MK Kesäkuntoon, participants who have gained over 300 points will get a badge for the overalls. On top of this it is possible to challenge other other classes together with your own class! The winning class will be rewarded!! The participant with the most points will get the challenge cup and there are also prizes sponsored by YIT waiting for the first five participants.

Challenges week 1 (5.4.-11.4.):

Monday the 12th of April
Level 1) 15 minute exercise
Level 2) Start your day with a 15 minute walk + 15 minute excercise during the day

Tuesday the 13th of April
1) Warm-up gently and do a runners coordinate exercise (2 x 20-30min)
2) Do a runners coordinate exercise (2 x 20-30min) and jog for 20 minutes

Wednesday the 14th of April
1) Stretch for 20min
2) Warm-up for example by walking/jogging 10 minutes and do a 25 minute mobility exercise

Thursday the 15th of April
1) Do a total of 3 minutes planking during the day
2) During the day do 4 minutes total of basic plank + 2 minutes on each side

Friday the 16th of April
1) 200 jumping jacks 
2) 200 jumping jacks + 100 telemark jumps + 50 calf jumps + 25 squat jumps

Saturday the 17th of April
1)  Step on a platform 50 times with each leg (use dumbbells if you own them)
2) Do a circuit training of four leg exercises 3 x 10-15 repeats

Sunday the 18th of April
1) Cycle for 30 minutes
2) Join a city bike trip with the guild or cycle for 60 minutes

The form