Let's make an announcement for the next week challenge rules.

Workout Week 9

Day 1. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 2. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 3. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 4. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 5. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 6. 5sets of(20squat /10Lunges/1 min Plank Hold)
Day 7. 5 set of(20squat /10Lunges/1 min Plank Hold)

This week treat-if you complete all week 9 workouts-you will get 100 Rank Points 😊

You need to perform this 7 days workouts for consecutive 7 days from Monday 05/11/18(I need to see all reps in the video, how long does it take you to do a workout - does not matter). You need to make a proof(I need a video). You can post a video in dtube, Dlive, youtube, google disc, LBRY or any other platforms you like

• I need a proof of workout, it can be any video, link to the video or you can send me the workout file(you choose), or you can do a workout at rmsbodybuilding gym.

• You can do a workout in my gym if you are local, so you won't need to make a video. The judge will be me @rmsbodybuilding.

• You will make tips if you post the videos!

• You can boost youe earning by buying some rank points-check the spreadsheet. If you don‘t like the workout, you can use your one-just purchase the Ghost mode.
  Send it to my wallet with a comment For the challenge week 9.

If you want to to take the challenge and play for the prize pool. Of course you can!!! Just join our discord channel, post videos and earn SOME TIPS! We have 138 Steem share pool.

We have new tips paying module, You can see it live in the spreadsheet.

https://drive.google.com/open?id=12uQtzPqh9E7jRIugxGq4blXRBDTAK2TXDmCvTCKP1Ec

Just Join and have Fun and share 138 Steem tips prize pool!!!

@povilas Completed 2 weeks challenges in the row(made 8.407 Steem tips)
@ninjamike is getting the grove (earned 2.6 steem tips), completed 1 whole challenge, but out of challenge for the whole three weeks.
@rmsbodybuilding 8 weeks challenges without fail.
@newlifekungfu- welcome a new member. Busy with a kung-fu

No Workout - No Play!

Good luck and let's have fun!!!

Sweat, breath, enjoy, share and upvote!

Collect some tips! From 108 steem Share Pool!

Fueled by

Statistics provided by UK Active indicate that only 24% of women aged 19-65 and only 34% of men aged 19-65 meet the current strength training guidelines. Government guidelines recommend at least 150 minutes of moderate aerobic activity and to do strength exercises on 2 or more days a week.

Children aged 5-18 are advised to at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis.
On 3 days a week, these activities should involve exercises for strong muscles and bones, such as swinging on playground equipment, hopping and skipping, and sports such as gymnastics.

Adults over 65 are encouraged to do at least 150 minutes of moderate aerobic activity such as cycling or walking every week and strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

The benefits of strength training include:

• Strength training makes you stronger and fitter
• Strength training protects bone health and muscle mass
• Strength training boosts energy levels and improves your mood
• There are many activities that help to strengthen muscles including, carrying heavy shopping, gardening, dancing, lifting weights, yoga and Pilates.
  

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The jam has a lot of health benefits

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• Used for the treatment of various diseases of the upper and lower respiratory tract.
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