FAQ


0.5 Km (0.31 Miles) Run – 30 Push Ups – 30 Squats – 30 Plank Leg Lifts

The workout routine consists of 4 exercises. 0.5 Km Run, 30 Push Ups, 30 Squats, and 30 Plank Leg Lifts. You will be scored by your total time to complete all of the exercises. The time will start when you begin the first exercise and conclude when you finish the last exercise.

You can complete the exercises in any order. Experiment, find what works best for you.

  1. Record entire challenge
  2. Submit to GFF Leaderboads
  3. Compete to stay at the top of the global fitness standard leaderboards.

Running:

0.5km run

    • Treadmill
    • Outdoor with tracking app (Android or iOS):
      1. Google Fit
      2. Map My Run by Under Armour
      3. Adidas Running by Runtastic
      4. Nike Run Club

Pushups:

  1. Get down on all fours, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs, and your back straight, do not arch your back.
  3. Lower your body until your chest nearly touches the floor, about a fist or 3-4 inches from the floor, then push yourself back up.
  4. Repeat.

Squats:

  1. Stand with feet a little wider than hip width, toes facing front.
  2. Sit into the squat position as if sitting in an invisible chair, try to keep your back straight up.
  3. When your elbows reach your knees, stand back up without moving your feet.
  4. Repeat.

Plank Leg Lifts:

  1. Similar to push ups, get down on all fours, placing your hands slightly wider than your shoulders, now lower yourself onto your elbows.
  2. Keep your back straight. Do not arch your back.
  3. Lift one leg, about 1 foot in the air, do not bend your knees.
  4. Lower leg and repeat with opposite leg

Don't give up, try a version that works for you and gradually you'll find your strength and endurance increasing; probably much more quickly than you thought!

For instance, many people lack upper body strength to do a standard push up, but they can do modified push up. Once you're proficient at these, see if you can do a just a few standard pushups, with the rest as modified. Over time, as your strength increases, you'll find you can do more of the standard pushups than you first thought possible.

If you can't do a full squat, do a partial one. Every day try going a little bit lower until you can do a few standard squats. Then work on increasing the number.

If you can't do leg lifts, a full leg lift, do a partial one. As with the squats, your range of motion will improve over time.

Can't run a half kilometer? No problem. Walk it. When you're comfortable, try jogging a bit, then a bit more. A mix of walking and short jogs is also fine.

Most Global Fast Fit participants will never see their names on the leaderboard, but that doesn't matter; the real point of GFF is to improve your own fitness over time. And if you do the exercises correctly, start slowly but doing them on a regular basis, at least a few times a week, we're sure YOU WILL IMPROVE!

The most important race you run is against yourself; what you are right now as compared to what you can become.

If you are having trouble with any of the exercises, try these modified versions that are easier for beginners

If you are running on a treadmill, the time and distance of the run is easily tracked and displayed on the equipment. If you are running outside, we recommend using one of the following applications. If you are submitting to compete on the leaderboard, you will need to show the distance and time from the treadmill or application in view on your submission video.

Top Fitness Apps with GPS Tracking:

  1. Google Fit (Android Only)
  2. Map My Run by Under Armour
  3. Runkeeper by ASICS
  4. Adidas Running by Runtastic
  5. Nike Run Club

After timing your exercises in full, log in to GFF and navigate to the upload icon to enter your time. This time will be listed as unverified on the leaderboards until a video submission is uploaded and verified by Global Fast Fit.

 See Proper Video and Time Recording Here

Recording Indoor (solo)

Equipment Needed:

  • Mobile device
  • Treadmill
  1. Place your device in a location that faces where you are performing the challenge.
    You are recording yourself, so make sure your entire body is in frame. You can use the front camera to record so you can see yourself on screen and position yourself appropriately.

  2. Press RECORD and begin the challenge.
    Remember, 30 pushups, 30 squats, 30 plank leg lifts, 0.5km run, in any order. You must stay in view of the camera.
    *After completing the running section, you must show your time and distance on the screen of the treadmill

  3. When you have completed all exercises in the challenge you may stop the recording.
  4. You can manually assess your score by combining your run time with the time it took you to complete the other strength exercises.
    The time starts when you begin the first exercise and ends when you complete the fourth exercise. The total time will be your Global Fast Fit score. A GFF expert will verify your time by examining the video manually, checking for accuracy of exercises, reps, and total time.

Recording Outdoor (solo)

Equipment Needed:

  • Mobile device or smart watch
  • Camera (If you have a smart watch you can use your mobile phone to record and to track distance)
  • Tripod
  1. Place your device in a location that faces where you are performing the challenge.
    You are recording yourself, so make sure your entire body is in frame. Use the back camera to record so you can use the wide angle (0.5x) lens and record the entire are where you will be running, do not leave the frame.

  2. Press RECORD and begin the challenge.
    Remember, 30 pushups, 30 squats, 30 plank leg lifts, 0.5km run, in any order. You must stay in view of the camera.
    *You need to use a run tracking app or smartwatch to track your distance running. Most of these applications have a timer too that you can utilize for the entire challenge. After completing the running section, you must show your time and distance from your tracker to the recording camera.

  3. When you have completed all exercises in the challenge you may stop the recording.
  4. You can manually assess your score by combining your run time with the time it took you to complete the other strength exercises.
    The time starts when you begin the first exercise and ends when you complete the fourth exercise. The total time will be your Global Fast Fit score. A GFF expert will verify your time by examining the video manually, checking for accuracy of exercises, reps, and total time.

  1. Direct Upload (not available yet)
  2. a. Login to GFF site

    b. Click upload video and select from storage location on device (mobile, pc)

  3. Youtube
  4. a. Create youtube account

    b. Log in and at dashboard, click upload video

    c. Upload your video file

    - Select the file direct from the device. If on a computer, you must transfer the video from your phone or camera to the computer first.

    d.Change the privacy to ‘unlisted’ (anyone with the link can view the video but it will not list to YT).

    e. Copy the link provided

    f. Paste the link in GFF submission

  5. Vimeo
  6. a.Create a vimeo account.

    b. Log in and at the dashboard, click upload video.

    c. Upload your video file

    - Select the file direct from the device. If on a computer, you must transfer the video from the phone or camera to the computer first.

    d. Change the privacy to ‘unlisted’ (anyone with the link can view but it will not list to Vimeo)

    e. Click the share link button and copy the link (top right of screen).

    f. Paste link to GFF submission)

When you upload a time, the submission will be pending verification until approved by a Global Fast Fit expert. You must submit a video with your time to be eligible for verification. The video will be reviewed by Global Fast Fit experts to verify that you have accurately completed the entire routine in accordance with the guidelines.