Take a photo of your workout and post on social media with the tag #BICWorkoutChallenge for a chance win a $50 Amazon gift card courtesy of AAAS (details below)

Black In Cardio Workout

This workout is a 30 minute total body cardio circuit consisting of 3 circuits with 3 exercises per circuit. This workout is created to get the heart pumping while working the upper body, lower body and core. All the exercises are body weight and no equipment is needed. All you need is your body, water for hydration and a towel or mat. This workout is suitable for all fitness levels and challengers are encouraged to go at their own unique fitness level. Participants have the option to do the modified version of the exercise or the advanced for more of a challenge!

The Warm Up: 

We are warming up with side steps, knee touches, back kicks. Warming up is important as it gets the body ready to move and prevents injury. This is also a great time to mentally prepare your body to move!

Circuit 1:

Exercise 1: Downward dog 

Modification: Drop knees to mat to take a pause

Advanced:  Keep moving without taking breaks

15 – 20 Toe touches or 30 Seconds

Rest 15 Seconds

Exercise 2: Squat Jumps

Modification: Do bodyweight squat without jumping.

Advanced: Jump throughout the workout.

15 – 20 jump squats or for 30 Seconds

Rest 15 Seconds

Exercise 3: Mountain climber

Modification: Rest knees to mat to take a pause.

Advanced: Move through the exercise without resting.

15 – 20 Mountain climbers or for 30 Seconds

Rest 15 Seconds

Circuit 2

Exercise 1: Lunge with Kick

Modification: Rest hands on knees for support.

Advanced: Move through the exercise without pause and as fast as you can.

10 lunges on each side or for 30 Seconds

Rest 15 Seconds

Exercise 2: Squat jump in and out

Modification: Step in and out then squat.

Advanced: Jump in and out throughout the exercise.

15 – 20 jumps or for 30 Seconds

Rest 15 Seconds

Exercise 3: Walkouts to plank

Modification: Hold a plank on knees, rest when needed and then continue to hold plank on knees.

Advanced: Walk out to plank and pause and then return to the starting position. 

10 walkout to plank or for 30 Seconds

Rest 15 Seconds

Circuit 3

Exercise 1: London Bridges

Modification: Hold a plank on knees, rest when needed and then continue to hold plank on knees.

Advanced: Do London bridges on toes, aim to hold an arch and lower down to the sides as low as you can (as close to the mat as you can without touching). 

8 -10 bridges or for 30 Seconds

Rest 15 Seconds

Exercise 2: Regular + Reverse Crunches

Modification

Regular crunches: Do crunches with knees bent, feet on the floor. 

Reverse crunches: Lift legs with knees bent up to table top, one leg at a time. 

Advanced:

Regular crunches: Do crunches with legs straight up to the ceiling. 

Reverse crunches: Keep legs straight up to the ceiling, lifting up off the mat towards the ceiling.  

15 crunches or for 30 Seconds (alternating between regular and reverse crunches) 

Rest 15 Seconds

Exercise 3: Plank Jacks

Modification: Lower knees to mat to take a pause and then continue.

Advanced: Do the full exercise without rest. 

10 – 15 plank jacks or for 30 Seconds

Rest 15 Seconds

Cool down

Total body cool down stretch.

Reach for toes to stretch neck,  back, and back of legs.

Hip flexor stretch for hip flexors, hamstrings, calves, quads.

Additional stretching for back, arms,  and core. Remember to take deep breaths as your body cools down and prepares for recovery.

Disclaimer:
Please review the following User Agreement carefully before starting this exercise challenge.
blackincardio.com strongly recommends that you consult with your physician before beginning
any exercise program to determine if it is right for your needs. If you have any concerns or
questions about your health, you should always consult with a physician or other health-care
professional. You should be in good physical condition and be able to participate in the
exercise. blackincardio.com is not a licensed medical care provider and represents that it has no
expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining
the effect of any specific exercise on a medical condition. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge blackincardio.com from any and all claims or causes of action, known or unknown, arising out of blackincardio.com’s negligence. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.

OFFICIAL RULES FOR BLACK IN CARDIO WORKOUT  CHALLENGE SWEEPSTAKES

NO PURCHASE OR PAYMENT NECESSARY TO ENTER OR WIN A PURCHASE WILL NOT INCREASE YOUR CHANCE OF WINNING

1. Promotion Description: The Black In Cardio Does Cardio Challenge Giveaway (the “sweepstakes”) begins on October 16, 2020 at 9:00:00 a.m. Eastern Daylight Time (“EDT”) and ends on October 23, 2020 at 08:59 a.m. ET (the “Promotion Period ”). At the end of the Promotion Period, a random drawing will be held to select ten (10) winners from all eligible entries made during the Promotion Period. The ten winners will receive a $50 Amazon gift card. By participating in the Sweepstakes, each entrant unconditionally accepts and agrees to comply with and abide by these Official Rules and the decisions of the Black In Cardio (the “Sponsor”) and the American Association for the Advancement of Science Science on Tap (the “Prize provider”) which shall be final and binding in all respects.

2. Eligibility: Only persons over the age of eighteen (18) years as of their date of entry who are located in and legal residents of one of the 50 states of the United States or the District of Columbia at the time of entry are eligible to enter. Black in Cardio volunteers, Employees of the Prize provider (AAAS), its affiliates, subsidiaries, advertising or promotional agencies, and their immediate family members or persons living in the same household are not eligible. The Sweepstakes is void where prohibited.

3. How to Enter: The Campaign must be entered by submitting an entry using the entry criteria listed within each social platform post description. The entry must fulfill all Campaign requirements, as specified, to be eligible to win a prize. Entries that are incomplete or do not adhere to the rules or specifications may be disqualified at the sole discretion of Black In Cardio. You may enter only once. You must provide the information requested. You may not enter more times than indicated by using multiple email addresses, identities, or devices in an attempt to circumvent the rules. If You use fraudulent methods or otherwise attempt to circumvent the rules, your submission may be removed from eligibility at the sole discretion of Black In Cardio. All entries must be received during the Promotion Period to be eligible for the drawing. In the event of a dispute as to the identity of the entrant, entry will be deemed submitted by the holder of the email account/social media handle provided in the entry, and proof of being the authorized account holder may be required and the decision of the Sponsor and Prize provider will be final. All requested information on the entry form at the Website must be completed to enter and to be eligible to win, and entries not containing valid information will be disqualified. Proof of entering information at the Website is not considered proof of delivery to or receipt by the Sponsor of such entry. The Sponsor and the Prize provider are not responsible for late, lost, or misdirected entries that are not received in a timely manner, or are lost due to computer or electronic malfunction or other error, or due to inaccessibility of the Internet or portions thereof or any failure of the text messaging system.

4. Privacy: Information provided to enter the Sweepstakes will not be sold to third parties but may be shared as may be necessary for the purposes of conducting the Sweepstakes and awarding prizes. The Sponsor, Prize provider, its affiliates, and companies supplying prizes (or parts thereof) in connection with this Sweepstakes may from time to time contact entrants via email concerning the Sweepstakes, and each entrant consents to receiving such communications via email.

5. Automated Entries Prohibited: No mechanically reproduced, incomplete, forged, software generated or automated multiple entries will be accepted.

6. Winner Selection: 10 (10) winners will be selected by random drawing to be held by the Sponsor on or about October 23, 2020. All decisions of the Sponsor and the Prize provider are final and binding. Odds of winning are dependent on the number of eligible entries received during the Promotion Period. The winners will be notified by direct messaging within five days of the drawing. Each winner will have one day from the time notification was sent to them to accept the prize, which acceptance shall be given by email to “membership@aaas.org.” The Sponsor and the Prize provider shall have no liability for any winner notification that is lost, intercepted or not received or read by a potential winner for any reason. The Prize provider and the Sponsor are not responsible and shall not be liable for any late, lost or misdirected notification, or for a winner’s efforts to claim a prize. If for any reason, a potential winner cannot be reached despite reasonable efforts by the Sponsor and the Prize provider, or a prize is not accepted within five days of the first notification attempt made by the Sponsor or the Prize provider, or the potential winner is found to be ineligible or not to have complied with these Official Rules, that potential winner will forfeit his or her or their prize and an alternate winner will be randomly selected from among the remaining eligible entries.

7. Prize Details: 10 (10) winners will receive a $50 Amazon gift card.

8. General Prize Conditions: The potential winner will be required to execute an Affidavit of Eligibility, Release of Liability and Prize Acceptance Form (collectively, the “Prize Claim Documents”). If a winner fails or refuses to sign and return the Prize Claim Documents within 60 days of prize notification, the winner may be disqualified, and an alternate winner will be randomly selected from among the remaining eligible entries. Prizes are not transferable and not assignable. No substitutions of prizes will be allowed, except the Sponsor and Prize provider reserves the right to substitute prize(s) of comparable or greater value in the event a prize or any portion thereof becomes unavailable for any reason. The winner shall be solely responsible for all taxes and fees or costs associated with the prize, including but not limited to any federal or state or other income tax.

9. Release: Entrants agree that the Sponsor, its volunteers, the Prize provider and its affiliates, and its officers, employees, agents and representatives (collectively, the Sponsoring Entities”), shall not be responsible for any losses, damages or injuries of any kind resulting from participation in the Sweepstakes or from entrants’ acceptance, receipt, possession and/or use or misuse of any prize. Entrants also agree that the Sponsoring entities have not made and shall not in any manner be liable for any warranty, guarantee, or representation, whether express or implied, with respect to any prize, including without limitation, the prize’s quality or fitness for a particular purpose. The Sponsor and the Prize provider reserve the right in their sole discretion to disqualify any individual who is found to be tampering with the entry process or the operation of the Sweepstakes or the Website, to be acting in violation of these Official Rules, or who otherwise takes actions that do or are intended to disrupt or undermine the legitimate operation of the Sweepstakes.

10. Governing Law: All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules shall be governed and construed in accordance with the internal laws of the District of Columbia without regard to the choice of law provisions thereof.

11. Name of Winner: For the names of winners, send a self-addressed, stamped envelope to: Black In Cardio Workout Challenge Sweepstakes, 1200 New York Avenue, NW, Washington, DC 20005. Vermont and Washington State residents may omit return postage.

12. Facebook: The Sweepstakes hosted by American Association for the Advancement of Science on Tap and Black In Cardio are in no way sponsored, endorsed, administered by, or associated with Facebook.

13. Instagram: The Sweepstakes hosted by American Association for the Advancement of Science on Tap and Black In Cardio are in no way sponsored, endorsed, administered by, or associated with Instagram.

14. Twitter: The Sweepstakes hosted by American Association for the Advancement of Science on Tap and Black In Cardio are in no way sponsored, endorsed, administered by, or associated with Twitter.

15. By participating in the contest, You, the Contestant, have affirmatively reviewed, accepted, and agreed to all of the Official Rules & Regulations.