{"id":7499,"date":"2022-07-04T07:37:00","date_gmt":"2022-07-04T05:37:00","guid":{"rendered":"https:\/\/rockyourgoal.de\/?page_id=7499"},"modified":"2026-01-10T14:31:49","modified_gmt":"2026-01-10T13:31:49","slug":"sport-challenge","status":"publish","type":"page","link":"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/","title":{"rendered":"Sport Challenge Ideas"},"content":{"rendered":"<p>A Sport Challenge can be the last little motivation for you to do something for your health, to try a new sport or to bring a fitness program into your life, which you can continue even after the end of the Challenge. The following Sport Challenge ideas should give you the necessary push to get started, because that's exactly where challenges are unbeatable. Where you end up with it depends on you.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"636\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen.jpg\" alt=\"\" class=\"wp-image-7504\" style=\"width:406px;height:268px\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen.jpg 960w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen-300x199.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen-768x509.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen-18x12.jpg 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/06\/sport-challenge-ideen-850x563.jpg 850w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/a><figcaption class=\"wp-element-caption\">Our Sport Challenge ideas are as diverse as our bodies<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Our <a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/\" target=\"_blank\">Timeless Challenge<\/a> already offers you a variety of Sport Challenge ideas that you can try out and find valuable <em>Life-Score Points<\/em> to collect. Nevertheless, there are many more sporting challenges to discover, challenges that have not made it into our Timeless Challenge, but can still be meaningful and exciting for you. <\/p>\n\n\n\n<p>That's why we offer you an overview of all the Sport Challenge ideas we could find or were made aware of on this page. Now it's time to try them out. Maybe you will find a new passion! You will definitely do something for your health and your self-confidence and you will be a role model for others. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is a Sport Challenge?<\/h2>\n\n\n\n<p>Bei einer Challenge (zu Deutsch &#8222;Herausforderung&#8220;) verfolgst Du \u00fcber einen vorher festgelegten Zeitraum einen gewissen Trainingsplan um ein pers\u00f6nliches, sportliches Ziel zu erreichen. Du wirst dadurch nicht gleich Deinen Traumk\u00f6rper bekommen oder ein Spitzensportler werden, denn daf\u00fcr brauchst Du l\u00e4ngerfristige Ausdauer und Motivation. Aber Du machst die ersten, wichtigen Schritte auf dem Weg zu Deinem sportlichen Ziel. Und Du wirst Spa\u00df haben!<\/p>\n\n\n\n<p>With a Sport Challenge (Fitness Challenge) you challenge yourself to reach a certain sportive goal. You can challenge yourself alone against yourself and your own pig dog, or with a partner or even in a group. <\/p>\n\n\n\n<p>You set a time period (e.g. 30 days) within which you want to do a certain workout, a new sport, a certain skill (e.g. pull-up, handstand, splits, etc.) or a different kind of challenge. You are free to set your own goals, but it has to fit you and be fun. <\/p>\n\n\n\n<p>The sport challenges that we propose here are concrete ideas that have already been tested several times by others. You can of course vary them as you like, but just try it out. You will not regret it. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What is a Sport Challenge about?<\/h3>\n\n\n\n<p>You can set the goal of your Sport Challenge (Fitness Challenge) individually. Here are some examples of goals for a Sport Challenge: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Physical and mental challenge<\/strong>: Der Gedanke an Deine Sport Challenge erzeugt in Dir einen positiven Druck. Der Augenblick in dem Du in Deinem Trainingsplan ein &#8222;erledigt&#8220; eintr\u00e4gst motiviert und zeigt Dir, dass Du Deinem Ziel wieder einen kleinen Schritt n\u00e4her gekommen bist. <\/li>\n\n\n\n<li> <strong>Constance<\/strong>: Du f\u00fchrst ein Workout jeden (oder alle zwei Tage) aus, egal was kommt. Damit trainierst Du nicht nur Deinen K\u00f6rper sondern auch Dein Mindset von &#8222;<em>I do sports<\/em>&#8220; zu &#8222;<em>I am sportsman<\/em>&#8222;. Das zweite Selbstverst\u00e4ndnis ist viel tiefer und motiviert Dich auch in Zeiten indenen es Dir sehr schwer f\u00e4llt. <\/li>\n\n\n\n<li><strong>Achieve your Sport Goal<\/strong>: You want to achieve a specific athletic or fitness goal with the challenge. This can be e.g. weight reduction, more endurance or a certain skill (e.g. learning handstands). <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-1024x683.jpg\" alt=\"\" class=\"wp-image-7611\" style=\"width:389px;height:259px\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-1024x683.jpg 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-300x200.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-768x512.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-1536x1024.jpg 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-18x12.jpg 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat-850x567.jpg 850w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenges-spagat.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption class=\"wp-element-caption\">Spagat lernen! Ein sch\u00f6nes Beispiel f\u00fcr eine Sport Challenge<\/figcaption><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Positive measurement with friends, colleagues or acquaintances<\/strong>: <em>Who manages to achieve the most steps within one month<\/em>? I think you understand what we mean \ud83d\ude09<\/li>\n\n\n\n<li><strong>No alternative to your actual training<\/strong>: Eine Sport Challenge darf niemals eine Alternative zu Deinem eigentlichen Training sein. Eine Ausnahme bilden vielleicht einige &#8222;Ganzk\u00f6rper Fitness Challenges&#8220;. Zwar kann eine Sport Challenge durchaus der Einstieg in ein regelm\u00e4\u00dfiges Training sein, aber sie darf niemals Dein eigentliches Training ersetzen. Sie kann Dein Training jedoch erg\u00e4nzen. Wenn Du z.B. in 30 Tagen 5 Klimmz\u00fcge schaffen m\u00f6chtest, dann kannst Du das t\u00e4gliche Klimmzugtraining als Challenge, zus\u00e4tzlich zu Deinem eigentlichen Training machen. Nat\u00fcrlich macht Dich dann die Challenge zu einem besseren Gesamtsportler, aber sie ersetzt Dein eigentliches Training nicht. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Why is a Sport Challenge useful?<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>With routine to success<\/strong>: Sport Challenges usually have a limited, and therefore manageable duration.  If you accept a 30-day challenge, for example, you are highly motivated because you know that your goal is clearly limited and doable. During this time you will develop a daily routine (habit), even if you only train for 5 minutes every day. You'll get used to it and you'll miss the exercise when the challenge time is over. But hey, just keep going! <\/li>\n\n\n\n<li><strong>Break monotony<\/strong>: Du wei\u00dft, dass regelm\u00e4\u00dfiger Sport wichtig ist. Aber irgendwann stellt sich dann doch eine gewisse Monotonie und Langeweile ein. Ganz egal ob Du alleine zu Hause trainierst, oder ob Du mit Freunden im Fitness Studio Sport treibst. Du trainierst irgendwie immer gleich und &#8222;nebenher&#8220;. Da kommt eine Sport Challenge genau richtig! Diese gibt Dir und Deinen Freunden einen neuen &#8222;Kick&#8220; und zaubert ein L\u00e4cheln auf euer Gesicht. <\/li>\n\n\n\n<li><strong>Success through community<\/strong>: Sport Challenges are usually done with a friend or (possibly virtually) in a community. This is much more fun than training alone and motivates you even in times when you don't really feel like it. But you will see how nice it is when you defeat your inner pig alone or with the help of the community again and again. <\/li>\n\n\n\n<li><strong>Improve daily<\/strong>: Challenges are usually structured in such a way that you start very simply, but the challenge increases a little bit each day. If you had to start with the workload of the last day of the challenge, it would hardly be feasible. However, if you get a little bit better every day, you will see how you push your limits. It is a wonderful feeling to see what you are capable of. <\/li>\n\n\n\n<li><strong>Better self-confidence<\/strong>By steadily increasing your performance through the Sport Challenge and achieving your goals, you will gain more and (justified) self-confidence. You will see that you can achieve almost anything in your life.<\/li>\n\n\n\n<li><strong>Ongoing rewards motivate you to keep going:<\/strong> Ganz egal ob Du jeden Tag einen Kilometer laufen m\u00f6chtest, 50 Liegest\u00fctze machen willst oder 10.000 Schritte gehen m\u00f6chtest. Du bekommst das gute Gef\u00fchl direkt und am selben Tag, gleich nachdem Du Dein Challenge-Tagesziel erf\u00fcllt hast. Du kannst eine Aufgabe als erledigt ansehen und das motiviert Dich immer wieder. Tipp: F\u00fcr eine bestimmte Feiergewohnheit ein die Du immer dann machst, wenn Du Dein Tagesziel erreicht hast. Diese kleine &#8222;Belohnungsgewohnheit&#8220; wird Dir helfen, auch an schwierigen Tagen an Deiner Sport Routine festzuhalten. <\/li>\n\n\n\n<li><strong>Teambuilding<\/strong>: Eine gemeinsame Sport Challenge schwei\u00dft zusammen!<\/li>\n\n\n\n<li><strong>Fit up to an advanced age<\/strong>: Sports and fitness challenges keep you healthy into old age. It doesn't matter so much what kind of sport you do. What matters is that you exercise consistently and regularly. <\/li>\n\n\n\n<li><strong>Mitigate nutritional sins<\/strong>: Du kennst das bestimmt auch. So sch\u00f6n die Weihnachtszeit oder die  Urlaubszeit auch sind, oft essen wir gerade in diesen Zeiten zu viel. Und dies w\u00fcrden wir auf der Waage merken, es sei denn&#8230;. wir machen in dieser Zeit eine Sport Challenge. Du kannst Deine Sport Challenge (z.B. Zwei Wochen lang jeden Tag ein Fitness Workout) hervorragend in solch &#8222;s\u00fcndige&#8220; Zeiten legen und diese damit nicht zur Vollkatastrophe werden lassen. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Wie finde ich die f\u00fcr mich richtige Sport Challenge ?<\/h2>\n\n\n\n<p>Du wirst im Folgenden eine sortierte und umfangreiche Auflistung verschiedener Sport- und Fitness Challenge Ideen finden. <\/p>\n\n\n\n<p>We will briefly introduce you to each one and try to convey its appeal to you. In addition, you will learn whether it is more suitable for beginners or advanced, how long it takes and what the advantages are. Basically, when choosing from our large list, you should ask yourself the following questions<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How long should the Sport Challenge last?<\/h3>\n\n\n\n<p>Sport Challenges can last anywhere from a week to a year (in rare cases even longer). But most fitness and sports challenges last about 30 days, because this period is manageable and at the same time enough that you can see changes and you can establish habits.  Because 30 days is a manageable amount of time and still provides enough time to drive change and establish a new routine. We recommend short challenges, especially if you are new to challenges. The shorter your Sport Challenge is, the easier it is to stay motivated. But also yearly challenges have their appeal. However, you need to plan better and make arrangements with your loved ones. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What goal is important to you?<\/h3>\n\n\n\n<p>Think carefully about whether you can support your goals with the Challenge!<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do you want to try a particular sport or get better at it?<\/li>\n\n\n\n<li>Do you want to learn a specific exercise?<\/li>\n\n\n\n<li>Hast Du ein gesundheitliches Ziel wie &#8222;Stressabbau&#8220;, &#8222;Abnehmen&#8220;, &#8222;Mehr Ausdauer&#8220;, &#8222;R\u00fcckenschmerzen beseitigen&#8220; oder auch einen sch\u00f6nen K\u00f6rper?<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Other criteria of choosing the right Sport Challenge<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What equipment do you need for the Challenge? For example, if you want to learn pull-ups, you will need a pull-up bar. Before choosing the Challenge, think about whether you can afford it. <\/li>\n\n\n\n<li>Do you want to challenge against your inner dog or do a team challenge?<\/li>\n\n\n\n<li>Fitness level: Are you a beginner, advanced or already an experienced athlete?<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sport Challenge Ideas (sorted alphabetically)<\/h2>\n\n\n\n<p>Below you will find Sport Challenge ideas of different types and for every fitness level and for different time periods. Whenever you see a logo, this challenge is also part of the Timeless Challenge.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Sports Challenge Name<\/strong><\/td><td><strong>Logo<\/strong> <strong>(Timeless Challenge)<\/strong><\/td><td><strong>Short explanation<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Coin\/Medaille<\/strong><\/td><td><strong>Requirement<\/strong><\/td><td><strong>Duration<\/strong><\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/1000-hindernisse\/\" target=\"_blank\" rel=\"noreferrer noopener\">1000 Obstacles<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/1000-hindernisse\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" class=\"wp-image-5511\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/logo-1000-Hindernisse.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/logo-1000-Hindernisse.png 450w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/logo-1000-Hindernisse-300x300.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/logo-1000-Hindernisse-150x150.png 150w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Conquer 1000 obstacles in official OCR races<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Advanced<\/td><td>Unlimited<\/td><\/tr><tr><td>4 x 4 x 48 Running Challenge<\/td><td><\/td><td>Du l\u00e4ufst 4 Meilen alle 4 Stunden 48 Stunden lang!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Advanced<\/td><td>48 Stunden<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/ad-challenge\/\" target=\"_blank\" rel=\"noreferrer noopener\">AD-Challenge<\/a><\/td><td><a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/ad-challenge\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"73\" class=\"wp-image-5676\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/a.d.-challenge.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/a.d.-challenge.png 872w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/a.d.-challenge-300x147.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/a.d.-challenge-768x376.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/a.d.-challenge-850x416.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Laufe oder radle die Anzahl des jeweiligen Jahres in Kilometer<\/td><td class=\"has-text-align-center\" data-align=\"center\">ja<\/td><td>All<\/td><td>365 days<\/td><\/tr><tr><td>Baby Shark Challenge<\/td><td><\/td><td>Train this short <a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=LurCQ9XGkt0\" target=\"_blank\">Baby Shark Abdominal Workout<\/a> daily. Don't let the little girls fool you. This is badass!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Advanced<\/td><td>30 days<\/td><\/tr><tr><td>Belly (away) Challenge<\/td><td><\/td><td>Practice the following exercises daily:<br>2 x 12 Crunches<br>2 x 15 Bicycle Crunches<br>2 x 30 seconds plank<br>2 x 15 Reverse Crunches<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>BIKE to Work Challenge<\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/bike-to-work\/\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"80\" class=\"wp-image-5808\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo.png 1988w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo-300x160.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo-1024x548.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo-768x411.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo-1536x821.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/bike-to-work-logo-850x455.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Ride my bike to the grocery store and to work\/school every day<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 Tage bis 365 Tage<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/gesundheit\/bikexplore-the-world\/\">Bikexplore the World<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/gesundheit\/bikexplore-the-world\/\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"147\" class=\"wp-image-20108\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/09\/Bikexplore__JPG__File.jpg\" alt=\"\"><\/a><\/td><td>Entdecke die Welt mit Deinem Fahrrad<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Advanced<\/td><td>1 Tag bis x<\/td><\/tr><tr><td>Bring Sally Up Challenge<\/td><td><\/td><td>Mach t\u00e4glich Kniebeugen auf Musik! Leg das Lied &#8222;Flower&#8220; von Moby ein und geh bei &#8222;<em>Sally down<\/em>&#8220; runter, bei &#8222;<em>Sally up<\/em>&#8220; wieder hoch. Mach das jeden Tag einmal, 30 Tage lang. Dann hast Du 900 Squats gemacht!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Burpee Challenge<\/td><td><\/td><td>Do two more burpees each day than the day before. Start with 10!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/drahtesel-on-tour\/\" target=\"_blank\" rel=\"noreferrer noopener\">Radtour Challenge<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/drahtesel-on-tour\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"87\" class=\"wp-image-5767\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo.png 2153w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-300x174.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-1024x595.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-768x446.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-1536x892.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-2048x1189.png 2048w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/drahtese-on-tour-logo-850x493.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Bei dieser Radtour Challenge geht es um zur\u00fcckgelegte Kilometer bei Radreisen. <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Einsteiger bis Fortgeschrittene<\/td><td>2 bis 365 Tage<\/td><\/tr><tr><td>Flexi Kurs Challenge<\/td><td><\/td><td>Dies Sport Challenge Idee soll Dich vor Eint\u00f6nigkeit sch\u00fctzen. Such Dir einen ganzen Monat lang zwei Kurse pro Woche die Du noch nie gemacht hast! Egal ob Yoga, Langhantel oder Selbstverteidigung.. Hauptsache, es ist neu f\u00fcr Dich! Das kannst Du im Studio, aber auch online machen.<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Anf\u00e4nger und Fortgeschrittene<\/td><td>30 days<\/td><\/tr><tr><td>Grip Strength Challenge<\/td><td><a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/grip-strength-challenge\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"102\" class=\"wp-image-9862\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg.jpg\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg.jpg 1777w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-300x204.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-1024x697.jpg 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-768x523.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-1536x1045.jpg 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-18x12.jpg 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/gripstrength-challenge-logo-jpg-850x578.jpg 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Trainiere Deine Griffkraft 30 Tage lang und bekomm einen kr\u00e4ftigen H\u00e4ndedruck<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Hanging Challenge<\/td><td><\/td><td>Hang out and increase your grip strength and mobility of your shoulders with the <a href=\"https:\/\/rockyourgoal.de\/en\/meine-angebote\/ocr-und-spartanrace\/griffkrafttraining-ocr\/#Hanging_Challenge_-_Mehr_Griffkraft_und_Mobilitat_durch_Hangen\" target=\"_blank\" rel=\"noreferrer noopener\">Hanging Challenge<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>All<\/td><td>30 days<\/td><\/tr><tr><td>Hula Hoop Challenge<\/td><td><\/td><td>Train your core muscles with the Hoola Hoop and the following plan:<br>You start with 3 minutes (day 1 and 2). Every third day you increase by one minute (e.g. 4 minutes on day 3 and 4, 5 minutes on day 5 and 6 etc.).<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/iron-lake-challenge\/bavaria\/\" target=\"_blank\" rel=\"noreferrer noopener\">Iron Lake Challenge<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/iron-lake-challenge\/bavaria\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"163\" class=\"wp-image-10021\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo.png 2717w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-277x300.png 277w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-945x1024.png 945w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-768x832.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-1418x1536.png 1418w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-1890x2048.png 1890w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-11x12.png 11w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-300x325.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/12\/iron-lake-challenge-logo-850x921.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Laufe (oder wander) um die sch\u00f6nsten Seen der Welt und kassier (je nach Iron Lake Challenge) eine tolle Sammlermedaille sowie 500 Life-Score-Punkte<\/td><td class=\"has-text-align-center\" data-align=\"center\">ja<\/td><td>Einsteiger und Fortgeschrittene<\/td><td>unlimited<\/td><\/tr><tr><td>Plank Challenge<\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/plank-your-day\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"89\" class=\"wp-image-6466\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo.png 4419w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-300x180.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-1024x604.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-768x453.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-1536x907.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-2048x1209.png 2048w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-18x12.png 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/plank-your-day-logo-850x502.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Planke jeden Tag und verbessere Deine K\u00f6rperspannung und Fitness<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/power-abs\/\">Power Abs Challenge<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/power-abs\/\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"45\" class=\"wp-image-18792\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild.jpg\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild.jpg 1900w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild-300x91.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild-1024x310.jpg 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild-768x233.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild-1536x466.jpg 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/Power-Abs-Challenge-beitragsbild-18x5.jpg 18w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>30 Tage Bauchmuskeln aufbauen<\/td><td class=\"has-text-align-center\" data-align=\"center\">ja<\/td><td>Einsteiger und Fortgeschrittene<\/td><td>30 days<\/td><\/tr><tr><td>Pushup Challenge<\/td><td><a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/pushup-your-life\/(\u00f6ffnet in neuem Tab)\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"95\" class=\"wp-image-9624\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/pushup-yor-life-logo.jpg\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/pushup-yor-life-logo.jpg 730w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/pushup-yor-life-logo-300x190.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/pushup-yor-life-logo-18x12.jpg 18w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Mach bei dieser Fitness Challenge 30 Tage lang eine gewisse Zahl an Pushups und verdien Dir Deine Murmel!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/riverflow-ride\/danube\/\">RiverFlow RIDE Challenge<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/riverflow-ride\/\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"92\" class=\"wp-image-21086\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2026\/01\/RiverFlow-Ride.jpg\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2026\/01\/RiverFlow-Ride.jpg 2064w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2026\/01\/RiverFlow-Ride-768x471.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2026\/01\/RiverFlow-Ride-18x12.jpg 18w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Begleite die sch\u00f6nsten Fl\u00fcsse Europas von der Quelle bis zur M\u00fcndung<\/td><td class=\"has-text-align-center\" data-align=\"center\">ja<\/td><td>Einsteiger und Fortgeschrittene<\/td><td>je nach Fluss<\/td><\/tr><tr><td>Back Fit Challenge<\/td><td><\/td><td>Do two sets of three exercises (Youtube) every day that strengthen your back. <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>100 Tage<\/td><\/tr><tr><td>Steps Challenge<\/td><td><a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/healthy-steps\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"141\" class=\"wp-image-6020\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo.png 1740w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo-300x281.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo-1024x960.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo-768x720.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo-1536x1441.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/02\/healthy-steps-logo-850x797.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>You need a pedometer (app or watch). Now you will collect at least 10,000 steps every day.<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Socken Challenge<\/td><td><a href=\"\/en\/\\Users74s\\Downloads\\socken--sport-challenge-idee.png\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"84\" class=\"wp-image-11136\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/03\/socken-sport-challenge-idee.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/03\/socken-sport-challenge-idee.png 320w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/03\/socken-sport-challenge-idee-300x169.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/03\/socken-sport-challenge-idee-18x10.png 18w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Dein Ziel ist es, beide Socken ohne H\u00e4nde auszuziehen. Easy? Naja, auch im Sitzen, in der Kerze, im Kopfstand oder sogar im Handstand? Probiere diese nette Sport Challenge Idee aus, es lohnt sich!<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Einsteiger bis Fortgeschrittene<\/td><td>1 Tag<\/td><\/tr><tr><td>Splits Challenge<\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/strechy-splits\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"91\" class=\"wp-image-6514\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo.png 4383w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-300x180.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-1024x620.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-768x465.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-1536x929.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-2048x1239.png 2048w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-18x12.png 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/03\/strechy-split-logo-850x514.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Everybody can learn to do the splits. But you need to practice regularly. <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>365 days<\/td><\/tr><tr><td>Jump Rope Challenge<\/td><td><\/td><td>Lerne Springseil springen und trainiere jeden Tag eine Minute. Nach 30 Tagen teste wie viele Spr\u00fcnge Du in zwei Minuten am St\u00fcck schaffst. <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Squat Challenge<\/td><td><\/td><td>Start with 50 squats and increase the volume by one squat per day<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Streak Running<\/td><td><\/td><td>Laufe jeden Tag mindestens eine Meile (1,6km) &#8211; <a href=\"https:\/\/runeveryday.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">runeveryday.com<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>unlimited<\/td><\/tr><tr><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/summit-challenge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Summit Challenge<\/a><\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/summit-challenge\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"42\" class=\"wp-image-5567\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo.png 7342w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-300x84.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-1024x287.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-768x215.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-1536x431.png 1536w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-2048x574.png 2048w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/01\/summit-challenge-logo-850x238.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><td>Can you manage 25, 50 or even 100 summits in a year?<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginners, advanced<\/td><td>365 days<\/td><\/tr><tr><td>Dance Challenge<\/td><td><\/td><td>Devote 30 days to dancing with your partner. Take a dance class and practice diligently (every day). <\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><tr><td>Stairs Challenge<\/td><td><\/td><td>Climb 100 stairs every day<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td>Beginner<\/td><td>30 days<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How do I start with a Sport Challenge?<\/h2>\n\n\n\n<p>You are fully motivated to start a new sport challenge and have a good reason, a drive that makes you really fire under your butt and ignites the anticipation in you. If you have respect, maybe even some insecurity about the size of the challenge, then that's exactly right. You will develop the fastest if you leave your comfort zone a little bit. <\/p>\n\n\n\n<p>Realize that at the end of your Sport Challenge you will have reached a new level with your skills, personality and fitness level. And the way there is fun!<\/p>\n\n\n\n<p>We have found that the best time to start a challenge is at the beginning of the week or month. People love clear time frames and can motivate themselves better if they can visualize time frames exactly. That's why week, month or year beginnings are so popular. This is also the reason why people like to set resolutions at the beginning of the year. <\/p>\n\n\n\n<p>Aber Du kannst nat\u00fcrlich auch sofort starten! Auf alle F\u00e4lle solltest Du darauf achten, nach Deiner Entscheidung f\u00fcr eine Sport Challenge umgehend den ersten Schritt in die Richtung zu machen. Das kann das Erstellen einer konkreten Planung sein, das Einkaufen eines f\u00fcr die Challenge notwendigen Ausr\u00fcstungsgegenstandes, das \u00dcberreden eines Trainingspartners oder auch das Zusammentragen von Infos \u00fcber eine Sportart oder eine bestimmte Bewegung. Wichtig ist, dass Du Dir selbst zeigst, dass Du es ernst meinst. &#8222;<em>Just do it<\/em>&#8220; lautet das Motto!<\/p>\n\n\n\n<p>Wir empfehlen Dir zu feiern! Feier jedes Mal unmittelbar wenn Du Dein t\u00e4gliches Ziel der Challenge geschafft hast. Das kann eine einfache Siegerfaust, ein kleiner Siegertanz, ein Schrei oder auch einfach nur das stolze Eintragen des &#8222;erledigt&#8220; Vermerkes in Deinen Challenge-Kalender sein. Du wirst sehen, dass Dein kleines &#8222;Feierritual&#8220; Dich motiviert. Es gibt Sportler, die ihren Sport wegen des Gef\u00fchls des Feierns nach dem Sport machen. Und fast alle Sportler sagen von sich, dass &#8222;das Gute Gef\u00fchl danach&#8220; definitiv eine gro\u00dfe Rolle f\u00fcr die eigene Motivation spielt. Also feiere, jedes Mal wenn Du Dein t\u00e4gliches Sport Challenge Ziel geschafft hast!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"642\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern.jpg\" alt=\"\" class=\"wp-image-7609\" style=\"width:410px;height:273px\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern.jpg 960w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern-300x201.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern-768x514.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern-18x12.jpg 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/erfolge-feiern-850x568.jpg 850w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/a><figcaption class=\"wp-element-caption\">Celebrate your successes during the Sport Challenge!<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Du solltest Deine Challenge auf einem Kalender visualisieren und diesen an einem gut sichtbaren Platz aufh\u00e4ngen wo Du oft vorbei kommst. Wenn Du Dir z.B. eine 30 Tages Sport Challenge vorgenommen hast, dann druck Dir einen Kalender f\u00fcr diese 30 Tage aus und schreibe Dir jede einzelne Einheit zu dem entsprechenden Kalendertag auf. Lass jedoch auch etwas Platz, denn diesen brauchst Du um nach der erfolgreichen Einheit &#8222;erledigt&#8220; oder &#8222;gerockt&#8220; oder &#8222;done&#8220; oder irgend etwas anderes, motivierendes hineinzuschreiben. Ich streiche in meinem Kalender die Einheit langsam und feierlich durch ein Kreuz mit einem roten Edding durch! So sehe ich nach ein paar Tagen, dass ich auf einem guten Weg bin und die roten Kreuze immer mehr werden. Das geh\u00f6rt zu meinem Feierritual dazu und ich genie\u00dfe das!<\/p>\n\n\n\n<p>So once you have chosen your Sport Challenge, got everything you need for it, your calendar with the units is described and you have planned exactly when and where you do your units, you can start!<\/p>\n\n\n\n<p><strong>Top tip<\/strong>: Versuche Deine Freunde zu motivieren bei Deiner Challenge mitzumachen. Dies kann auch virtuell auf Social Media erfolgen, egal. Hauptsache Du kannst Dich mit anderen Menschen austauschen. Nat\u00fcrlich ist &#8222;face to face&#8220; sch\u00f6ner und motivierender, aber wie gesagt, virtuell kann auch lustig sein.<\/p>\n\n\n\n<p>Eine zus\u00e4tzliche Motivation kann nat\u00fcrlich unsere &#8222;<a rel=\"noreferrer noopener\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/\" target=\"_blank\">Timeless Challenge<\/a>&#8220; darstellen, denn Du bekommst nach einem erfolgreichen Abschluss von vielen der hier gelisteten Challenges <em>Life-Score Points<\/em>. Just read the details about the Timeless Challenge. It will interest you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When should you not start a Sport Challenge?<\/h3>\n\n\n\n<p>If you have a viral infection, an injury or are not healthy on any other level, you should postpone the start of your challenge. Your immune system is weakened and athletic exertion can overtax your body. In these cases you belong in bed and not in a Challenge!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What can I do if things don't work out?<\/h2>\n\n\n\n<p>Du hast Deine Sport Challenge mit viel Elan und Motivation begonnen, die ersten Tage hast Du abgeliefert und in Deinem Trainingskalender stehen schon die ersten &#8222;erledigt&#8220;. Doch in der Arbeit sind \u00dcberstunden angesagt, in der Familie steigt der Druck sich im Haushalt einzubringen und Deine Freunde fangen an sich zu beschweren, dass man Dich kaum mehr sehen w\u00fcrde&#8230;&#8230; <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><a href=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"640\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse.jpg\" alt=\"\" class=\"wp-image-7606\" style=\"width:374px;height:249px\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse.jpg 960w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse-300x200.jpg 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse-768x512.jpg 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse-18x12.jpg 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/sport-challenge-hindernisse-850x567.jpg 850w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/a><figcaption class=\"wp-element-caption\">Now and then there can be stress during the time of your Sport Challenge<\/figcaption><\/figure>\n<\/div>\n\n\n<p>So it gets harder to continue your Sport Challenge. While we realize that there are indeed weighty life events that make it nearly impossible to complete a Challenge, we have the following tips for times when things don't go as you might have imagined:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Create awareness<\/strong>: If you encounter obstacles during your Sport Challenge, it's annoying, but normal. Even with a 30-day Sport Challenge, i.e. over a short, manageable period of time, there will be days when it will be hard to meet your Challenge goal. Be aware of that and don't complain about your fate. It happens to everyone. That is just part of it. Straighten your crown and keep going!<\/li>\n\n\n\n<li><strong>Hindernisse sind die eigentliche &#8222;Challenge&#8220;<\/strong>: Honestly, the actual sports challenge is usually only part of the challenge. You probably know this from other everyday challenges. Most of the time, unforeseen obstacles cost the most energy. But solving them gives you a good feeling and moves you and your personality forward. <\/li>\n\n\n\n<li><strong>Compulsory break? No problem<\/strong>! If you have to skip a day in your sport routine, just continue the day after and don't let the break pull you down. But never, never miss your routine goal twice in a row, because with two days break, the break becomes the new routine.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Tips around Sport Challenges<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Use unproductive times<\/strong>: Do you know this? You are in an online meeting and actually you are just listening. You can use that time for something useful like doing some squats, or at least sitting up straight. Or the time while you cook something and you wait until the casserole is ready. This is also a time in which you can occupy yourself with your Challenge. <\/li>\n\n\n\n<li><strong>Healthy nutrition as a booster<\/strong>: The combination of the Sport Challenge and a healthy diet increases the effect you achieve. Adjust your eating habits (at least in parts) and you can achieve more than just through the Challenge. It's like having a strong engine but giving it the wrong fuel. It will not work. <\/li>\n\n\n\n<li><strong>TOP in case of pain or overload<\/strong>: ou want to achieve something positive for yourself and your health with your Sport Challenge. For this you will exceed personal limits. But you should never continue training with pain or obvious overload. No matter how motivated you are, never turn off your head and take care of your body. You only have one!<\/li>\n\n\n\n<li><strong>Become stronger while sleeping<\/strong>: Your body will be heavily stressed during the Sport Challenge and you should give it the opportunity to regenerate. Only during regeneration you will become stronger. The most natural way of regeneration is sleep. So plan to get enough sleep during the Challenge. This can be a little longer than usual. <\/li>\n\n\n\n<li><strong>Drink enough<\/strong>! Depending on the type of Sport Challenge, you may need significantly more fluid to maintain the balance in your body due to sweating. Therefore, you should make sure to drink enough during the Challenge (and otherwise). Between two and three liters of water per day should be enough. <\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Sport challenge ideas for a day<\/h2>\n\n\n\n<p>Du wachst auf und wei\u00dft: &#8222;<em>Today I have to do something special, today I want to try something new<\/em>&#8222;. Genau darum geht es im Folgenden. Wir m\u00f6chten Dir im Folgenden ein paar Sport Challenge Ideen geben die als Herausforderung f\u00fcr einen Tag oder sogar als &#8222;Zusatzherausforderung&#8220; f\u00fcr ein Workout, ein Spiel etc. geeignet sind. <\/p>\n\n\n\n<p>By the way, these sports challenge ideas are also great if you're looking for something fun for your social media channel. <\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name of the Sport Challenge<\/strong><\/td><td><strong>How this challenge works<\/strong><\/td><td><strong>Note<\/strong><\/td><\/tr><tr><td>100x Challenge<\/td><td>Du kannst diese Challenge als 100 Rep (Wiederholungen) Challenge oder als 1000 rep &#8211; challenge machen. Such Dir daf\u00fcr ein paar \u00dcbungen aus und f\u00fchr sie so oft durch, bis Du die 100 (oder 1000) erreicht hast. <\/td><td>Sample Challenges:<br>100 Challenge<br>25 Crunches<br>25 Lunges<br>25 Pushups<br>25 Squats<\/td><\/tr><tr><td>Figure run<\/td><td>Run a GPS figure with your run tracking app! Which figure can you achieve? For this sport challenge you really only need a tracking watch or run tracking app (e.g. Starva, Runtastic etc.) on your cell phone. <br>Now you plan a figure (e.g. a heart) in your city, on forest paths or in the field and run it. The bigger the figure is, the more beautiful it will look in your app. <br>Diese Sport Challenge kannst Du auch als &#8222;Dog Walk&#8220; machen. Plan daf\u00fcr Deine Gassi-Runde mit Deinem Hund und bring mehr Spa\u00df ins Gassi Gehen \ud83d\ude42<\/td><td>If you want to share your masterpiece, use our hashtag #tcpicturerun or<br>#tcdogwalk<\/td><\/tr><tr><td>Soccer goal race with grip strength<\/td><td>You run from one soccer goal to another and hang there for 20 seconds without touching the ground. How often can you do that?<\/td><td><a href=\"https:\/\/rockyourgoal.de\/en\/ocr-workout-grip-meets-hiit-volume-3\/\" target=\"_blank\" rel=\"noreferrer noopener\">This is what it looks like<\/a><\/td><\/tr><tr><td>Toilet paper in the basket<\/td><td>his challenge is mega fun. You need a few (about 10) toilet paper rolls and a basket. Now you try to bring the toilet paper rolls into the basket in different ways, but of course without hands. Need some ideas? Check out the video for the toilet paper challenge \ud83d\ude42 .<\/td><td><a href=\"https:\/\/www.youtube.com\/watch?v=x1A6dOfHYw8\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"84\" class=\"wp-image-7869\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/klopapier-challenge.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/klopapier-challenge.png 384w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/klopapier-challenge-300x169.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/07\/klopapier-challenge-18x10.png 18w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><\/tr><tr><td>Wattest\u00e4bchen mit der Zahnb\u00fcrste auf das Klopapier<\/td><td>Diese Sport- und Fitness Challenge wird Deine Geschicklichkeit f\u00f6rdern und macht so richtig Spa\u00df!<br>Du brauchst vier Klopapierrollen, eine Zahnb\u00fcrste und drei Wattest\u00e4bchen. <br>Du postierst drei Klopapierrollen auf der linken Seite, eine auf der rechten Seite, ca. 1,5m von der Einzelnen entfernt und legst (mittig) ein Wattepad darauf. <br>Nun beginnst Du mit der Zahnb\u00fcrste in der rechten Hand das Wattest\u00e4bchen anzuheben und auf die leere Klopapierrolle zu legen, die Rolle darf nun ebenfalls auf die rechte Seite. <br>Schaffst Du das mit allen Wattest\u00e4bchen, ohne dass diese Dir herunterfallen? <br>Ok, dann mit der rechten Hand. Geschafft? <br>Dann im Liegest\u00fctz. <br>Schau das Video (rechts) an, da wird alles nochmal erkl\u00e4rt<\/td><td><a href=\"\/en\/\\Users74s\\Downloads\\Zahnb\u00fcrste-meets-Klopapier.png\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"77\" class=\"wp-image-10714\" style=\"width: 150px;\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier.png\" alt=\"\" srcset=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier.png 1278w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier-300x154.png 300w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier-1024x525.png 1024w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier-768x394.png 768w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier-18x9.png 18w, https:\/\/rockyourgoal.de\/wp-content\/uploads\/2023\/01\/Zahnbuerste-meets-Klopapier-850x436.png 850w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Sport Challenge Ideen f\u00fcr Kinder<\/h2>\n\n\n\n<p>Kinder bewegen sich gerne und brauchen dies zur vollen Auspr\u00e4gung ihrer Kraft, Ausdauer und Beweglichkeit. Kleine Herausforderungen machen den Kindern Spa\u00df und bringen sie dazu das Smartphone auch mal aus der Hand zu legen. Aus diesem Grund haben wir hier ein paar Sport Challenge Ideen f\u00fcr Kinder gesammelt. Lass Dich inspirieren und probiert sie aus!<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Name of the Sport Challenge<\/strong><\/td><td><strong>How this challenge works<\/strong><\/td><td><strong>Note<\/strong><\/td><\/tr><tr><td>Zielwurf durch die Beine<\/td><td>Du brauchst einen Korb und 4 Tennisb\u00e4lle.<br>Stell den Korb vor Dich, nimm zwei Tennisb\u00e4lle in die H\u00e4nde und geh einen gro\u00dfen Schritt zur\u00fcck. <br>Nun geh etwas breiter als Schulterbreit mit den Beinen auseinander, beug Dich nach hinten und versuch den Tennisball durch Deine Beine hindurch auf den Boden aufzuschlagen, dass dieser dann im Korb landet. <\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>","protected":false},"excerpt":{"rendered":"<p>Eine Sport Challenge kann f\u00fcr Dich der letzte kleine Motivationsschub sein um etwas f\u00fcr Deine Gesundheit zu tun, eine neue Sportart auszuprobieren oder ein Fitnessprogramm in Dein Leben zu bringen, welches Du auch nach dem Ende der Challenge weiterf\u00fchren kannst. Die folgenden Sport Challenge Ideen sollen Dir den notwendigen Schubs&hellip;<\/p>\n<p> <a class=\"more-link\" href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":7799,"parent":5417,"menu_order":1,"comment_status":"open","ping_status":"closed","template":"","meta":{"pgc_sgb_lightbox_settings":"","_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"class_list":["post-7499","page","type-page","status-publish","has-post-thumbnail"],"_links":{"self":[{"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/7499","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/comments?post=7499"}],"version-history":[{"count":109,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/7499\/revisions"}],"predecessor-version":[{"id":21111,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/7499\/revisions\/21111"}],"up":[{"embeddable":true,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/5417"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/media\/7799"}],"wp:attachment":[{"href":"https:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/media?parent=7499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}