Gym members voluntarily choose to participate in the GymPeak fitness competition. The competition involves executing exercises at their own risk and responsibility.

Everyone is able to join the competition regardless of size, height, age, strength or conditioning. Participants are required to have a valid gym membership. Participants are required to specify which gym they belong to and which trainer they wish to compete under.

Participants choose the day of executing the exercises. Participants need to ensure the trainer (as chosen on GymPeak website) is present during the execution of the exercise to validate the successful execution. Following the successful execution, the trainer (NOT THE PARTICIPANTS) will take note of the score and update the scoreboard accordingly.

Description of the execution of the exercises can be found here. These descriptions represent the universally agreed approach to executing the exercise. Your gym trainer ensures that during the execution of the exercise the gym member follows the correct form. Your gym trainer can support you improve on your form and score through private trainings which are agreed between the gym member and trainer.

• The competition consists of the following exercises:

1. Bench Press (min 3 reps, min 40kg M / min 20kg F) – Strength, chest/arms

2. Deadlift (min 3 reps, min 40kg M / min 20kg F) – Strength, back/legs

3. Squat (min 3 reps, min 40kg M / min 20kg F) – Strength, legs

4. Chin-ups (min 5 reps M / min 3 reps F) – Strength, back/arms

5. 5k Treadmill (time) – Endurance, full body

6. Burpees (1 min, max reps) – Full body

7. 2k Rowing (time/500m avg) – Endurance, full body

8. Plank (min 40 sec M, min 30 sec F) – Endurance, full body

9. Forward-Backward Sprint (10 reps, time) – Endurance, legs/core

10. Hanging (min 35 sec M, min 25 sec F) – Endurance, upper body

Participants will be scored based on the highest weight, repetitions, or time achieved in each exercise. The overall score will be calculated by a specific algorithm based on the Olympics decathlon scoring system.

The number of attempts is only limited by the participants time in the gym and the availability of trainers. The final attempt for each exercise must be completed by the end of the last day specified in the competition.

Participants are categorized by age groups: 18-28, 29-39, 40-50, 50-above.

• Only participants who successfully complete all 10 exercises will be eligible for main prizes and the finale.

• The list will clearly indicate participants considered for main rewards or the finale.

• Participants completing 1-9 exercises will be below the list and not eligible for prizes or the finale. Work with your trainers to reach your peak and your goals.

• Results can be challenged. Trainers and the gym will resolve challenges.

• If proven that there was "score adjusting," appropriate measures will be taken.

• Participation enables global visibility and recognition.

• Participating trainers increase their value, gain recognition, and attract new members.

• The competition fosters a sense of community and improves the overall customer experience within the gym.

GymPeak reserves the right to visit gyms and observe participants executing exercises to ensure fair competition.

• Participants understand and agree that GymPeak does not take responsibility for poor stance, posture, or injuries.

• The competition is voluntary, and participants execute exercises at their own risk.

• Participants are required to take necessary precautions to avoid injury.

• The competition spans 4 months to allow participants reasonable time for improvement.

• Participants are encouraged to train and improve their performance over the duration of the competition.

The bench press is a popular strength-training exercise that primarily targets the chest muscles, but it also works the shoulders and triceps. Here's how to perform a bench press properly:

Equipment Needed:

1. Bench

2. Barbell

3. Weights (plates) appropriate for your fitness level

4. Spotter (optional but recommended for safety)

Steps to Perform a Bench Press:

1. Set Up:

• Begin by adjusting the bench to a flat position.

• Load the barbell with the appropriate weight plates on each end. Ensure the weight is balanced.

2. Body Positioning:

• Lie flat on your back on the bench with your feet planted firmly on the floor. Your eyes should be under the barbell.

3. Grip the Barbell:

• Reach up and grip the barbell with both hands, slightly wider than shoulder-width apart. Your palms should be facing away from you (overhand grip).

4. Unrack the Bar:

• Lift the bar off the rack by extending your arms. The bar should be directly above your chest with your elbows fully extended. Make sure the bar is centered and balanced.

5. Lower the Bar:

• Inhale and slowly lower the bar to your chest, keeping your elbows at a 45-degree angle to your body. Your elbows should not flare out too wide.

• The bar should touch your chest lightly, right around your nipple line. Keep your wrists straight and strong.

6. Push the Bar Up:

• Exhale and push the bar back up to the starting position by extending your arms. Imagine pushing the floor away with your feet.

• Keep your core tight and maintain a slight arch in your lower back, but don't lift your butt off the bench.

7. Repeat:

• Perform the desired number of repetitions, a minimum set of 3 reps is required for official tracking of the results.

8. Rack the Bar:

• Once you've completed your set, carefully rack the bar back on the bench's supports.

9. Spotter (Optional):

• Having a spotter is recommended, especially when lifting heavy weights. A spotter can assist you in case you struggle to lift the bar or need help re-racking it.

10. Cool Down:

• After your bench press workout, it's a good idea to stretch your chest and shoulder muscles to improve flexibility and prevent soreness.

Proper form and technique are crucial to avoid injury. If you're new to bench pressing or lifting heavy weights, consider seeking guidance from a fitness professional or using a spotter until you become more confident in your abilities. Additionally, start with lighter weights and progressively increase the weight as your strength improves.

The deadlift is a compound exercise that targets various muscle groups, primarily the lower back, glutes, hamstrings, and the entire posterior chain. It's important to perform this exercise with proper form to avoid injury. Here's how to do a conventional barbell deadlift:

Equipment Needed:

1. Barbell

2. Weight plates

3. Weightlifting belt (optional)

4. Flat, stable surface (like a lifting platform)

Steps to Perform a Deadlift:

1. Set Up:

• Begin by setting up the barbell on the ground. You can use a lifting platform or a gym-appropriate surface. Place the barbell over the middle of your feet.

2. Grip the Bar:

• Stand close to the barbell with your feet hip-width apart. Your shins should be close to the bar. Bend at your hips and knees to reach down and grip the bar with both hands, just outside your knees.

• There are two common grip styles: overhand grip (both palms facing you) or mixed grip (one palm facing you and one palm facing away). Choose the grip that feels most comfortable for you.

3. Set Your Back:

• Before you lift, focus on your back's alignment. Arch your lower back (lumbar spine) slightly while keeping your chest up. This helps maintain a neutral spine position.

4. Lift the Bar:

• Take a deep breath and engage your core. Keep the bar close to your body as you drive through your heels and stand up. Straighten your hips and knees simultaneously to lift the bar.

• Ensure the bar moves in a straight line up your body.

5. Stand Tall:

• Fully extend your hips and stand up straight at the top of the lift. Your shoulders should be pulled back, and your chest should be up.

6. Lower the Bar:

• To lower the bar, push your hips back and bend your knees. Keep the bar close to your body. Lower it until it reaches the ground. Your hips and knees should bend simultaneously.

7. Repeat:

• Complete the desired number of repetitions, a minimum set of 3 reps is required for official tracking of the results.

8. Rack the Bar:

• After your set, carefully lower the bar to the ground and make sure it's securely racked.

9. Proper Breathing:

• Maintain proper breathing throughout the lift. Inhale and brace your core before lifting the bar. Exhale at the top of the lift or at a comfortable point during the lift.

10. Safety and Progression:

• Start with lighter weights to practice your form and progressively increase the weight as you become more comfortable and stronger.

• Ensure your form is correct to prevent injuries, especially back injuries. If you're new to deadlifting, consider getting guidance from a fitness professional.

The deadlift is an excellent exercise for building overall strength and power. It's crucial to use proper form and technique to reap its benefits while minimizing the risk of injury. If you're unsure about your form, consider working with a certified fitness trainer to guide you.

The barbell squat is a compound strength-training exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and lower back. It's a fundamental exercise in many strength training programs. Here's how to perform a barbell squat:

Equipment Needed:

1. Barbell

2. Weight plates

3. Squat rack or power cage

4. Weightlifting belt (optional)

5. Flat, stable surface

Steps to Perform a Barbell Squat:

1. Set Up:

• Begin by adjusting the safety bars or safety pins on the squat rack or power cage to an appropriate height, just below the lowest point of your squat.

• Load the barbell with the desired weight plates. Make sure the weight is balanced on both sides.

2. Bar Height:

• Step under the barbell and position it across your upper back. The bar should rest on your traps and rear deltoids, not on your neck. Make sure your grip is wide enough to create a stable platform for the bar on your upper back.

3. Foot Placement:

• Position your feet slightly wider than shoulder-width apart with your toes pointed slightly outward. This stance helps with balance and engages your hips and glutes.

4. Brace Your Core:

• Take a deep breath and engage your core muscles to stabilize your spine. This core bracing is crucial for maintaining proper form.

5. Unrack the Bar:

• Lift the bar off the rack by extending your hips and knees. Step back and take a couple of small steps to clear the rack.

6. Squat Down:

• Begin the squat by bending at your hips and knees simultaneously. Lower your body as if you're sitting back into an imaginary chair. Keep your chest up, and your back should maintain a natural arch.

7. Depth:

• Aim to descend until your thighs are at least parallel to the ground, or lower if your flexibility and strength allow. Ensure your knees don't go beyond your toes and maintain proper alignment.

8. Ascent:

• Push through your heels to stand back up, straightening your hips and knees. Exhale as you lift.

9. Completion:

• Return the barbell to the rack by walking forward and placing it securely on the safety bars or pins.

10. Repetition:

• Complete the desired number of repetitions, a minimum set of 3 reps is required for official tracking of the results.

11. Safety and Progression:

• Always prioritize proper form and technique. If you're new to barbell squats or have concerns about your form, consider working with a fitness professional.

The barbell squat is a highly effective exercise for building lower body strength, and it also engages your core for stability. Using proper form is essential to minimize the risk of injury and maximize the benefits of this compound movement.

A chin-up is a compound bodyweight exercise that primarily targets the muscles of the upper body, especially the back and biceps. It involves pulling your body up to a horizontal bar. Here's how to perform a chin-up properly:

Equipment Needed:

1. Horizontal pull-up bar or chin-up bar (securely mounted)

Steps to Perform a Chin-Up:

1. Grip the Bar:

• Stand in front of the pull-up bar, jump, or step up to reach it.

• Reach up and grip the bar with your palms facing towards you (underhand grip). Your hands should be shoulder-width apart or slightly narrower.

2. Hanging Position:

• Hang from the bar with your arms fully extended. Your legs should be off the ground, and your body should be straight. This is your starting position.

3. Engage Your Muscles:

• Before you begin the pull-up, engage your back, shoulder, and arm muscles. Brace your core to maintain proper form.

4. Pull Yourself Up:

• Exhale and start pulling yourself up towards the bar. Focus on using your back and biceps to initiate the movement.

• Keep your chest up, your shoulders back, and your elbows close to your body. Your chin should clear the bar as you pull up.

5. Top Position:

• Continue pulling until your chin is above the bar or your upper chest touches the bar. Your elbows should be fully bent.

• Hold this position for a brief moment.

6. Lower Yourself Down:

• Inhale and slowly lower your body back down to the hanging position. Control the descent to engage your muscles effectively and minimize swinging.

7. Repeat:

• Perform the desired number of repetitions, a minimum set of 5 reps for men and 3 reps for women is required for official tracking of the results.

8. Safety and Progression:

• Ensure you're using proper form to prevent injury and maximize the exercise's benefits.

Chin-ups are an excellent upper-body exercise that can help you develop strength in your back, biceps, and other upper body muscles.

Running on a treadmill is a popular cardiovascular exercise that provides a controlled environment for jogging or running indoors. Here's how to perform a treadmill run exercise:

Equipment Needed:

1. Treadmill

2. Appropriate workout attire and running shoes

Steps to Perform a Treadmill Run:

1. Warm-Up:

• Begin with a brief warm-up. Start walking on the treadmill at a slow pace (usually around 3-4 mph) for 5-10 minutes to prepare your muscles and joints for more intense exercise.

2. Set the Treadmill:

• Stand on the treadmill's side rails and set your desired speed and slight incline level (to avoid a jumping motion) on the treadmill's control panel. You can control the speed manually. Set the distance to 5k.

3. Position Yourself:

• Stand in the center of the treadmill belt, with your feet shoulder-width apart.

4. Start Running:

• Once the treadmill is set to your preferred settings, press the start button or begin walking slowly and gradually increase the speed to your running pace.

5. Maintain Good Form:

• Keep your posture upright, and your core engaged. Relax your arms, letting them swing naturally as you run. Avoid gripping the handrails unless necessary for balance.

6. Breathing:

• Focus on your breathing. Breathe in through your nose and exhale through your mouth. Find a comfortable rhythm that matches your running pace.

7. Monitor Your Pace:

• Keep an eye on the treadmill's display to track your speed, time, and distance. Make adjustments as needed to maintain your desired pace.

8. Stay Hydrated:

• Have a water bottle nearby to stay hydrated during your run. You can place it in the treadmill's water bottle holder for easy access.

9. Cool Down:

• After your run, gradually reduce the treadmill's speed and walk at a slow pace for 5-10 minutes as a cool-down to gradually lower your heart rate and help prevent muscle soreness.

10. Stretching:

• Perform a series of post-run stretches to maintain flexibility and prevent muscle tightness. Focus on stretching your leg muscles (calves, hamstrings, quadriceps) and your lower back.

11. Safety:

• Be cautious when adjusting the speed or incline during your run. Make gradual changes to avoid losing your balance.

• Use the safety key or clip, typically attached to your clothing, which stops the treadmill if you fall or need to stop quickly.

• Always familiarize yourself with the treadmill's emergency stop features.

12. Progression:

• As you become more comfortable with treadmill running, you can increase the speed of your workouts to challenge yourself and improve your cardiovascular fitness.

Treadmill running provides a convenient and controlled way to get your cardio workout regardless of weather conditions. Always use proper form, listen to your body, and stay hydrated while running on a treadmill. If you have any health concerns or are new to exercise, it's a good idea to consult a healthcare professional or fitness expert before starting a running program.

The forward and backward 5-meter (5m) sprint exercise is a quick and intense cardiovascular workout that combines forward sprints with backward sprints, helping improve agility, speed, and lower body strength over a short distance. Here's how to perform a forward and backward 5m sprint exercise:

Equipment Needed:

1. Adequate workout attire and athletic shoes for support and safety.

2. A clear, flat, and open space for sprinting.

3. Cones or markers to designate the 5-meter distance.

Steps to Perform a Forward and Backward 5m Sprint Exercise:

1. Warm-Up:

• Start with a brief warm-up to prepare your muscles and joints for the intense exercise. You can perform light jogging, dynamic stretching, or mobility exercises.

2. Mark the Sprinting Distance:

• Use cones or markers to designate a 5-meter distance on a flat surface.

3. Forward Sprint:

• Stand at the starting point, with your feet shoulder-width apart. Sprint forward as fast as you can to the 5-meter mark. Pump your arms and maintain an upright posture.

4. Landing (Forward):

• As both of your feet pass the 5-meter mark, decelerate gradually and come to a complete stop. Avoid abrupt stops to protect your joints. Make sure to maintain your balance and that you have crossed the 5-meter mark with your whole body.

5. Transition to Backward Sprint:

• Without pausing, immediately transition into a backward sprint. Focus on maintaining a low center of gravity and quick, controlled steps.

6. Backward Sprint:

• Sprint backward as quickly as possible until both of your feet are behind the starting point (where you began the forward sprint). Keep your gaze forward to avoid obstacles and maintain balance. Make sure to cross the 5-meter mark with your whole body.

7. Landing (Backward):

• As you reach the starting point, slow down gradually and come to a stop. Ensure that you can maintain balance and control.

8. Transition to Forward Sprint:

• Without pausing, immediately transition into a forward sprint and repeat the cycle 10 times.

9. Cool Down:

• After completing your sprint workout, cool down with light jogging, walking, and static stretching to help your muscles recover and reduce the risk of soreness.

Tips for the Forward and Backward 5m Sprint Exercise:

• Ensure that the running surface is clear and safe to avoid tripping or stumbling.

• Focus on maintaining proper form and posture during both forward and backward sprints.

• Gradually increase the number of sets to challenge yourself as you progress.

• Stay hydrated throughout the workout, as sprinting can be physically demanding.

The forward and backward 5m sprint exercise is a quick and efficient way to work on agility, speed, and lower body strength. The short distance makes it suitable for athletes of various fitness levels and can be easily incorporated into your training routine. Always prioritize safety and proper form during your workouts.

Using a rowing machine is a fantastic full-body cardiovascular and strength exercise that mimics the motion of rowing a boat. It's a low-impact activity that can help improve your fitness level and provide an effective workout. Here's how to perform a rowing machine exercise:

Equipment Needed:

1. Rowing machine (indoor rower)

2. Workout attire and athletic shoes

Steps to Perform a Rowing Machine Exercise:

1. Set Up:

• Start by setting up the rowing machine according to your preferences. Adjust the foot straps to secure your feet, and make sure the resistance level (if adjustable) is set to 7 which mimics the resistance of water. Most rowing machines have a resistance dial or lever.

2. Seating Position:

• Sit on the rowing machine seat and slide your feet into the foot straps. Your feet should be securely fastened, with the straps snug but not too tight. Make sure your shins are vertical.

3. Grip the Handle:

• Reach forward to grasp the handle with both hands. Your grip should be overhand, and your hands should be about shoulder-width apart.

4. Starting Position:

• Start with your knees bent and your shins vertical, your arms fully extended, and your back straight. Your body should be leaning slightly forward from your hips.

5. Drive Phase:

• To initiate the rowing stroke, push through your legs first, extending your knees while keeping your arms straight. Lean back slightly as your legs straighten and engage your core muscles.

6. Pull Phase:

• Once your legs are fully extended and you're leaning slightly back, pull the handle toward your lower ribcage by bending your elbows and bringing them close to your body. Keep your wrists flat and your shoulders relaxed.

7. Finish Position:

• At the end of the stroke, your legs should be straight, your arms should be pulled into your body, and your back should be slightly leaning back. This position is called the "finish."

8. Recovery Phase:

• To return to the starting position, reverse the sequence. Extend your arms, then lean forward from your hips, and finally, bend your knees to slide back to the front of the rowing machine.

9. Repeat:

• Continue this cycle, driving with your legs, pulling with your arms, and then recovering, for your desired workout duration. Focus on smooth, controlled movements to maintain proper form.

10. Monitoring:

• Most rowing machines have a digital display that shows metrics such as distance, time, strokes per minute (SPM), and calories burned. Use these to track your progress and set the distance to 2k.

11. Cool Down:

• After your rowing workout, take a few minutes to cool down with some light stretching to maintain flexibility and prevent muscle soreness.

Rowing is a versatile exercise that can be adapted to various fitness levels. Whether you're looking for a low-intensity workout for cardiovascular health or high-intensity interval training (HIIT) for strength and endurance, the rowing machine can be a great choice. Make sure to maintain proper form to prevent injury and maximize the benefits of the exercise.

The plank exercise is a core-strengthening movement that helps build endurance in the muscles of the abdominal region, lower back, and shoulders. It's a static exercise, meaning you hold a single position for a set period. Here's how to perform a plank correctly:

Equipment Needed:

1. Exercise mat (optional)

Steps to Perform a Plank Exercise:

1. Set Up:

• Start by positioning yourself face down on the floor. If you're using an exercise mat, it can provide some cushioning for your elbows.

2. Forearm Plank:

• For the standard plank, place your forearms on the ground, parallel to each other. Your elbows should be directly beneath your shoulders. Your palms can be flat on the ground, or you can clasp your hands together.

3. Body Position:

• Your body should form a straight line from your head to your heels. Keep your neck in line with your spine by looking down at the ground, a little ahead of your hands.

4. Engage Your Core:

• Tighten your abdominal muscles (engage your core) to prevent your lower back from sagging. Imagine you're pulling your belly button toward your spine.

5. Maintain Proper Alignment:

• Keep your hips level with your shoulders. Avoid letting your hips rise up or sag down. Your body should remain in a straight line.

6. Hold the Plank:

• Hold this position for as long as you can maintain proper form, a minimum of 40 seconds for men and 30 seconds for women is required for official tracking of the results.

7. Breathing:

• Breathe steadily and deeply throughout the exercise. Don't hold your breath.

8. Release the Plank:

• When you can no longer maintain proper form, or you've reached your predetermined time, lower your knees to the ground and relax. Avoid collapsing or dropping abruptly.

9. Safety and Form:

• Focus on maintaining the correct form throughout the exercise. Proper alignment is more important than the duration of the plank.

• Be cautious not to put excessive pressure on your wrists or let your shoulders hunch up toward your ears.

10. Progression:

• As you become more proficient at planking, you can increase the challenge by extending the duration of your planks.

The plank exercise is a fundamental core-strengthening exercise that can be incorporated into your regular workout routine. It's effective for building core stability and can help improve posture and reduce the risk of lower back pain. Remember to maintain proper form and avoid pushing yourself to the point of compromising your alignment.

Burpees are a full-body, high-intensity exercise that combines elements of strength training and cardiovascular conditioning. They are an effective way to work multiple muscle groups, improve endurance, and increase your heart rate. Here's how to perform a basic burpees exercise:

Equipment Needed: None (although an exercise mat can provide cushioning for your hands)

Steps to Perform a Burpees Exercise:

1. Starting Position:

• Begin in a standing position with your feet shoulder-width apart. Keep your arms at your sides.

2. Squat Down:

• Drop into a squat position by bending your knees and pushing your hips back. Lower your body until your hands touch the ground, just in front of your feet. Keep your back straight and your chest up.

3. Kick Your Feet Back:

• From the squat position, kick your feet back to assume a plank or push-up position. Your body should form a straight line from head to heels.

4. Perform a Push-Up:

• Perform a push-up in this position. Lower your chest to the ground, and then push back up to the plank position.

5. Jump Your Feet Forward:

• Quickly jump your feet back to the squat position from the plank position. Land with your feet flat and your knees slightly bent.

6. Explode Upward:

• Explosively jump straight up into the air, extending your arms overhead as you do so. Reach your arms toward the ceiling.

7. Land Softly:

• Land softly on the balls of your feet and bend your knees slightly to cushion the impact.

8. Repeat:

• Immediately go into the next burpee by dropping back into the squat position. Continue performing burpees for your desired number of repetitions for 1 minute. A minimum of 10 reps for men and 6 reps for women is required for official tracking of the results.

Tips for Performing Burpees:

• Focus on proper form throughout the exercise to avoid injury.

• Keep your core engaged to stabilize your body during each phase of the movement.

• Land softly during the jumps to protect your joints.

• Make sure you have enough space around you to perform the exercise safely.

• Burpees can be physically demanding, so start with a manageable number of repetitions and gradually increase as your fitness improves.

Burpees are a challenging exercise that can provide a full-body workout in a short amount of time. They are commonly used in high-intensity interval training (HIIT) routines to improve cardiovascular fitness and build strength. Whether you're a beginner or an advanced athlete, burpees can be adapted to your fitness level to help you achieve your fitness goals.

Hanging from a bar exercise is a bodyweight movement that can help improve grip strength, upper body strength, and core stability. It is also a precursor to more advanced exercises like pull-ups and chin-ups. Here's how to perform a basic hanging exercise:

Equipment Needed:

1. Pull-up bar or horizontal bar

2. Workout attire and athletic shoes (optional)

Steps to Perform a Hanging from a Bar Exercise:

1. Select the Bar:

• Find a horizontal bar that is strong and stable enough to support your body weight. It should be placed at a height that allows your feet to hang freely without touching the ground.

2. Grip the Bar:

• Stand facing the bar and reach up to grip it with both hands. You can use either an overhand grip (palms facing away from you) or an underhand grip (palms facing toward you), depending on your preference.

3. Hang from the Bar:

• Lift your feet off the ground and let your body hang freely from the bar. Your arms should be fully extended, and your body should be straight. Keep your shoulders relaxed and your core engaged.

4. Breathing:

• Focus on your breathing. Breathe naturally as you hang from the bar.

5. Duration:

• Hold the hanging position for a minimum of 35 seconds for men and 25 seconds for women is required for official tracking of the results. Gradually increase the time as you build strength.

6. Release and Rest:

• When you're ready to finish the exercise, gently lower yourself down and place your feet back on the ground. Rest and recover before attempting another set if desired.

7. Safety:

• Be cautious when getting on and off the bar. Use a sturdy, stable bar to avoid accidents.

• It's important to maintain proper form and not use excessive swinging or momentum while hanging. This will help prevent injury and maximize the effectiveness of the exercise.

8. Progression:

• As you become more comfortable with hanging from the bar, you can try extending the time.

Hanging from a bar is a straightforward yet effective exercise for building grip strength and upper body endurance. It's a valuable foundation for more advanced bodyweight exercises, and it's a great way to start if you're working towards pull-ups or chin-ups. Always ensure the safety and stability of the bar and maintain proper form to prevent injuries.