Challenge of the month - October 2025

The aim of the monthly challenge is to perform the activity (bring your hands to your shoulder while standing or in push-up position - shoulder tap / extension and flexion of the arms while standing - biceps extension / push up) according to the suggested training programme (see appendix) in order to finally achieve a number of repetitions on the last day of the month.

The load is progressively increased, with three levels of difficulty (easy-medium-hard) available.

shoulder tap (vertical) + arm circles: do both exercises one after the other without interruption, then take a break.
biceps extension + hold: after bending and extending the arms, keep the arms straight and continue without pausing.
shoulder tap (horizontal) + scissor chops: do both exercises one after the other without stopping, then take a break.
push up + hold: after push-ups, hold push-up position low, then pause (simplification: hold position high).
shoulder tap (push up position) + hold: after shoulder taps in push-up position, hold push-up position high, continue without pause.