8 Peak Challenge

Can you climb some of the tallest mountains across the UK? Snowdon = Slieve Donard = 850m Scafell Pike = 978m high Ben Nevis = 1085m high high 1345m high Step 1: Choose your first mountain to conquer

Cat Bells = Pen y Fan = Ben Macdui = 1309m high Pen y Ghent = 694m high 451m high 886m high Step 2: select your mountain challenge

Mountain Walk/Jog/Run Stair Climb Circuits

Cat Bells 3.6 miles / 5.79 km 2512 steps OR 182 flights 363 ‘kcal to burn’

Pen y Fan 4 miles / 6.43 km 5408 steps OR 371 flights 1400 ‘kcal to burn’

Slieve Donard 5.9 miles / 9.49 km 5390 steps OR 360 flights 1000 ‘kcal to burn’

Pen Y Ghent 6 miles / 9.65 km 5203 steps OR 304 flights 700 ‘kcal to burn’

Ben Nevis 8.5 miles / 13.67 km 8810 steps OR 587 flights 2400 ‘kcal to burn’

Snowdon 9 miles / 14.48 km 7120 steps OR 475 flights 2000 ‘kcal to burn’

Scafell Pike 9.5 miles / 15.28km 6180 steps OR 412 flights 1300 ‘kcal to burn’

Ben Macdui 11.3 miles / 18.18 km 8779 steps OR 570 flights 2350 ‘kcal to burn’ Walk/jog/run Breakdown

1. Select a mountain e.g. Scafell Pike 2. Select an exercise challenge for that mountain e.g. walk/jog/run 3. Try to walk/jog/run 9.5 miles / 15.28 km, you can break it down into a number of workouts.

Download the free Strava App onto your phone to track how many miles/km you do. 4 Step Stair climb breakdown 3 Step

2 Step 1. Select a mountain e.g. Scafell Pike 1 Step 2. Select an exercise challenge for that mountain e.g. 1 Flight Stair Climb 3. Try to walk up and down 6180 stairs OR up and 5 Step down 412 flights of stairs 6 Step e.g. 1545 steps per workout OR 103 flights of stairs per workout. 7 Step

8 Step Ask your parents first as you might drive them mad! 2 Flight Circuit breakdown

1. Select a mountain e.g. Scafell Pike 2. Select an exercise challenge for that mountain e.g. circuit 3. Select the exercise stations within your circuit (see next 2 slides) 4. Complete as many circuits as possible and try to ‘burn’ 1300 kcal

Remember we are not counting actual calories burned but trying to match the number of calories it would take to climb the mountain! Squats = burns 70 kcal per 30s of Burpees = burns 50 kcal per 30s of High Knees = burns 20 kcal per 30s of Jumping Lunges = burns 20 kcal exercise exercise exercise per 30s of exercise

Jumping jacks = burns 25 kcal Skipping = burns 30 kcal per Sit-ups = burns 10 kcal per Russian twists = burns 10 kcals per 30s of per 30s of exercise 30s of exercise 30s of exercise exercise

E.G. Circuit 1 = Complete all 8 stations: 30 seconds working then 30 seconds' rest. Complete the circuit twice. Total ’calories burned’ = 470 Plank = burns 40 kcal per 30s of exercise Donkey kicks = burns 10 kcal per 30s of Press-ups = burns 40 kcal exercise per 30s of exercise

Broad jumps = burns 20 kcal per 30s of Walk-outs = burns 30 kcal per 30s of exercise Mountain climbers = burns exercise 20 kcal per 30s of exercise

E.G. Circuit 2 = Complete all 6 stations: 30 seconds working then 30 seconds' rest. Complete the circuit 3 times. Total ’calories burned’ = 480