New Points System

VCR Summer Challenge
New Points Breakdown

CARDIO

EASY-1 point (HR ~130) (i.e. easy cardio, able to hold a conversation)

1/2 hour Erging (e.g. swing row)
1/2 hour Arc Trainer
1/2 hour Elliptical
1/2 hour Outdoor Biking (e.g. getting somewhere (AND you're not running late))
1/2 hour Lap Swimming
1/2 hour Spinning
1/2 hour Rowing (OTW)
1/2 hour Walking (4+ MPH)

MEDIUM-2 points (HR ~160) (i.e. steady-state, able to speak, but not keep up a steady chat)

1/2 hour Erging (e.g. steady state)
1/2 hour Arc Trainer
1/2 hour Elliptical
1/2 hour Jogging
1/2 hour Lap Swimming
1/2 hour Spinning
1/2 hour Rowing (OTW)
1/2 hour Outdoor Biking

HARD-3 points (HR >165) (i.e. interval work, can't speak)

1/2 hour Erging (e.g. Winter Sprint Workout)
1 Full-Pressure 2k
1/2 hour Arc Trainer
1/2 hour Elliptical
1/2 hour Lap Swimming
1/2 hour Spinning
1/2 hour Running
1/2 hour Rowing (OTW)
1/2 hour Outdoor Biking (e.g. hills)

CIRCUITS
1/3 point

1 Abdominals Circuit
1 Bodyweight Circuit
1 Bodyweight Circuit (w/ steps & wall)
1/2 point
1 Plyometric Circuit
1 Stretching Circuit (post-cardio/lift)

LIFTING

EASY-1 point
Rehab

MEDIUM-2 points
1/2 hour Upper Body Lift
1/2 hour Lower Body Lift

HARD-3 points
~1 hour Total Body Summer Lift

OUTDOOR ACTIVITY

EASY-1 point

1 hour Canoeing
1 hour Beach Games

MEDIUM-2 points
1 hour Kayaking
1/2 hour Tennis (friendly match)
1/2 hour Volleyball (friendly match)
1/2 hour Team Sport (e.g. lacrosse, soccer, basketball) (friendly match)
1/2 hour Horseback riding

HARD-3 points
1/2 hour Climbing
1/2 hour Hiking (not sightseeing)
1/2 hour Tennis (competitive match)
1/2 hour Volleyball (competitive match)
1/2 hour Team Sport (e.g. lacrosse, soccer, basketball) (competitive match)

CHORES
EASY-1 point
1/2 hour Sweeping
1/2 hour Watering
1/2 hour Vacuumming

MEDIUM-2 points
1 hour Weeding
1/2 hour Moving Furniture
1/2 hour Shoveling/Digging
1/2 hour Mowing the Lawn (push)

HEALTHY LIFE CHOICES
(Make sure you track through the week) 1 point

5 days of 64 oz. (8 glasses) of water
5 days of 3 servings of fruit
5 days of 5 servings of vegetables
5 days of No Alcohol
3 days of No Caffeine
5 days of Taking a Vitamin
Donate Blood
Donate some bodily element bigger than blood (e.g. blood plasma, bone marrow, organ, limb) (1.5 points)