Healthy Heart Cardio Gym Challenge
Complete one challenge per week throughout February, testing your cardiovascular endurance across different machines and movement styles.
How It Works:
- Register at reception or with a Fitness Motivator to take part.
- Each week, complete the designated challenge and log your
results with photo evidence. - Progress is displayed on our Healthy Heart Leader board
- Everyone who completes all four challenges is entered into a prize draw at the end of the month!

Week 1 (1st–7th):
The 5K Treadmill Challenge
Run, jog, or power walk 5 kilometres on the treadmill.
Week 2 (8th–14th):
Row to 2K Challenge
Complete 2,000 metres on the rowing machine as fast as possible.
Week 3 (15th–21st):
10,000-Step Challenge
Track and complete 10,000 steps on average for the whole week (via treadmill, gym activities, or step
counter).
Week 4 (22nd–28th):
Cycle for Distance Challenge
Ride as far as possible in 20 minutes on a stationary bike.
Muscle of the month
Monthly workouts targeting specific muscles
Each month we’ll focus on a different muscle so you can learn how to train different areas of your body.

February Muscle of the Month: Pectorals
The Powerhouse of Your Upper Body!
Your pecs are made up of:
Pectoralis Major – The large fan-shaped muscle that powers your bench press, push-ups, and dips
Pectoralis Minor – A smaller but mighty muscle that supports your shoulder movement
Why Train Your Pecs?
– Improves upper body strength and endurance
– Supports everyday movements like pushing doors and carrying shopping
– Helps define and sculpt your chest for aesthetics
– Prevents shoulder injuries and improves posture
So next time you hit the gym, show your pecs some love with presses, fly’s, and dips!

Did you know
Your pectorals are involved in loads of daily movements, not just pushing weights in the gym!
Everyday Tasks That Use Your Pecs:
Pushing open a heavy door – Picking up a child or lifting a suitcase – Pushing yourself up from the floor after tying your shoes – Holding a plank or stabilising your arms while driving
Build a stronger chest
Try these moves!
Your pectorals love a challenge, so give them some variety with these top exercises.
1. Compound Moves (Big Lifts!)
2. Bench Press (Barbell or Dumbbells) – The ultimate chest strength-builder
3. Incline Press – Targets the upper pecs for a fuller look.
4. Dips – A hidden gem for chest development
Isolation Exercises (Finishing Moves!)
1. Fly’s (Cable or Dumbbell) Stretches and shapes the pecs
2. Push-Ups (All Variations!) Bodyweight training at its finest.
3. Svend Press – Crush a weight plate together for a deep pec burn