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Showing 1–20 of 504 OnceChallenges

Double Whammy Squat

Challenge • 7 takers

This is not just a simple case of improving your squat on one occasion, for this challenge you need to improve your squat by a minimum of 5% and then improve it a second time by a minimum of 5% again. NB This is not the same as 10% in one go. The lift mu...

Shrug It Off - Weighted shoulder shrugs x30 reps.

Challenge • 15 takers

Shoulder shrugs- Using a barbell or dumbbells do 30 reps, 3 times in a week for 2 weeks. In-vision you are trying to bring your traps up to your ears, to get the best contraction. Hold and squeeze for 3 to 4 seconds at the top of each rep. A good tip woul...

Exercise Ball Jackknife

Challenge • 17 takers

Shoulder / upper body strength and balance are paramount in sports. So why not try this simple exercise to find out how you stand up. The is called the Exercise Jackknife exercise. There a couple of variations, but once you've mastered the basics, try to do...

Barbell hip thrust 40 kgs

Challenge • 3 takers

Rest shoulders on bench. Place barbell on hips and feet blow knees. Lift hips up and lower again for 10 reps. Do 4 sets.

50 Russian twists a day for 7 days.

Challenge • 27 takers

sit on the floor with your knees bent and heels the ground. Lean back until you feel the abdominals contract. Holding a medicine ball or a weight, rotate as far as to your right and touch the to the ground behind you. Make sure you rotate your entire torso...

5 minutes a day for a month for a better butt

Challenge • 12 takers

I'm wondering if this will work so I'm willing to give it a try. Here is the link to the official page just in case it's unreadeble on the picture.

7 Day Crunches & Plank challenge

Challenge • 19 takers

Following the '50 crunches for 7 days' challenge, increase amount of crunches to 60 crunches & add 30 seconds plank for the next 7 days! Perform 60 crunches & 30 sec plank every day for the next 7 days!

Medicine Ball Big Circle Variation: The "Toss"

Challenge • 5 takers

OK, please disregard the picture that I shamelessly stole from challenge. It is the closest I found without my own photo-shoot. Two significant differences 1) Do NOT rotate your torso, only...

100 Weighted bench dips a day for 14 days

Challenge • 4 takers

Perform 100 weighted bench dips a day for 14 days. Split it into sets if you need to as long as you complete 100 per day. Weighted vest minimum 4.5kg (10lbs)

100 Weighted bench dips a day for 7 days

Challenge • 6 takers

Perform 100 weighted bench dips a day for 7 days. Split it into sets if you need to as long as you complete 100 per day. Weighted vest minimum 4.5kg (10lbs)

Hand grip NOT AT HOME challenge

Challenge • 5 takers

perform 100 squeezes on the hand grip (each hand) outside your home and then post where. It could be while waiting in line at the store, work meeting, traffic jam, any where that is not where you live. Sneak a little extra workout into your day and post abo...

Pilates Roll-Up: do 10 for 10 days in a row

Challenge • 4 takers Perform 10 pilates roll-ups, 10 days in a row. Watch the video for proper form. This is a slow moving exercise. Do not use momentum to sit up. Use the core to perform this exercise correctly.

Hand grip challenge

Challenge • 7 takers

50 squeezes with the hand grip each hand. Do not rest more than 20 seconds in completing the set.

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