Workout Challenges

     Be sure to perform a 3-5 minute warm up along with dynamic stretching before attempting the workouts listed here.  Once complete perform a cool down with light stretching.  These workouts are designed to be challenging but can be modified to suite different fitness levels.  The benefits of these challenges are they can be performed almost anywhere, require very little equipment, and allow you to burn a significant amount of calories.  Remember to record your workout time to compare future attempts against.  As always, have fun.

Note: When performing exercises such as Lunges, Bicycle Crunches, Shoulder Slaps, etc., the required number of repetitions must be executed on both sides. 

 

Name: High Times

Reps

Exercise

Reps

Exercise

50

Jumping Jacks

50

Russian Twist

15

Burpees

20

Squat Jumps

30

Squats

50

Shoulder Slaps

40

Crunch Reach

15

Bodybuilders

60

Mountain Climbers

40

Bicycle Crunches

20

Lunges

100

Jump Rope

30

Push Ups

30

Squats

Instructions: Perform all exercises, taking short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Jump Rope, Stop watch, and a Great Attitude

 

 

Name: Having Fun Yet

 

Reps

Exercise

Reps

Exercise

50

High Knees

50

Butt Kicks

50

Plank Jacks

30

Half Burpees

15

Burpees

50

Jabs

30

Push Ups

20

Lunges

30

Squats

30

Renegade Row

50

Reverse Crunch

50

Bicycle Crunch

50

Crunch Reach

50

Scissors

Instructions: Perform all exercises, taking short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Stop watch, a pair of Dumbbells, and a Great Attitude


Name: Light Work

 

Reps

Exercise

Reps

Exercise

50

Ankle Jacks

30

Squats

25

Push Ups

50

Military Jabs

50

Vertical Toe Touches

15

Burpees

24

Lunges

50

Shoulder Slaps

30

Supermans

50

Butt Kicks

50

Bicycle Crunch

75

Jump Rope

Instructions: Perform all exercises, taking short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Jump Rope, Stop watch, and a Great Attitude


Name: Incredible Hulk

 

Reps

Exercise

Reps

Exercise

50

Push Press

60

Jumping Jacks

50

Heavy Pants

50

Mountain Climbers

50

Kettle Swings

50

Jabs

35

Push Ups

20

Burpees

50

Crunch Reach

60

Bicycle Crunch

50

Squats

75

Jump Rope

Instructions: Perform all exercises, taking short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Pair of Dumbbells, Kettle Bell or Single Dumbbell, Jump Rope, Stop watch, and a Great Attitude


Name: Double Trouble

 

Reps

Exercise

Reps

Exercise

40

Ankle Jacks

10

Lunges

25

Renegade Row

25

Half Burpees

40

Squats

50

Jabs

15

Push Ups

10

Burpees

30

Bicycle Crunch

30

Half Clams

30

Plank Jacks

30

Shoulder Slaps

Instructions: Perform all 12 exercises followed by a 200 meter run and repeat for a total of 2 rotations. Take short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Pair of Dumbbells, Stop watch, and a Great Attitude


Name: The Beast

 

Reps

Exercise

Reps

Exercise

30

Jumping Jacks

30

Ankle Jacks

25

Plank Jacks

25

Mountain Climbers

25

Squats

20

Squat Jumps

12

Push Ups

20

Renegade Row

30

Bicycle Crunch

15

Curl Up to Toes

15

Plank Toe Taps

30

Military Jabs

Instructions: Perform all exercises, followed by a 200 meter run, and repeat twice for a total of 3 rotations. Take short water and breathing breaks when necessary. Record your time when finished.

Items Needed: Pair of Dumbbells, Jump Rope, Stop watch, and a Great Attitude

Name: Spartacus Challenge

 

Upper Body & Core

Lower Body

Core

T-Push Ups

Alternating Lunge

Russian Twist with Toe Touch

Plank Jacks

Ankle Jacks

Vertical Toe Touch

Shoulder Slaps

Split Jumps

Bicycle Crunch

Plank n Punch

Single Leg Deadlift

Elbow Plank

Stationary Inchworm

Basement Squats

Sprinters

Renegade Row

Squat Jumps

Reverse Crunch

Rocket Girls

High Knees

Half Clams

Half Burpees

Ski Jumps

Elbow Plank with floor touch

Spiderman Push Ups

Squat Jacks

Crunch Reach

Plank Walk Ups

Leap Frogs

Supermans/Superwomans

Instructions: Each column contains 10 exercises that are to be performed for 60 seconds each with a 10 second rest between exercises. This workout can be performed by either completing the exercises within a column or going across the rows and performing 10 exercises per round. In between each round rest for 2 minutes before attempting the next round. Complete all rounds and have fun!!!


Items Needed: (Optional) A pair of dumbbells for the Renegade Row.


Name: SeeSaw

Repetitions

Exercise

70

High Knees

60

Bicycle Crunch

50

Ankle Jacks

40

Squat Jumps

30

Renegade Row

20

Push Press

10

Burpees

20

Bent Row

30

T-Push Ups

40

Crunch Reach

50

Mountain Climbers

60

Squat Jacks

70

Jump Rope

Instructions: Perform all exercises, taking breaks as needed. Track your time so you can compare it to future times.

Items Needed: Jump Rope, Dumbbells for Renegade Rows, Bent Row, Push Press and Stop Watch

 

Name: No Excuses

Repetitions

Exercise

30

Modified Jumping Jacks

30

Punches

30

Front Kicks

30

Torso Twist

30

Squats

30

Modified Plank Jacks

30

Marching in Place

30

Modified Mountain Climbers

30

Military Punches

30

Steam Engines

Instructions: This workout is for those of us who still desire to workout but need modifications because of injuries or physical limitations. Remember to take breaks as necessary and push yourself. Please see me if you need help on performing the modified versions of the various exercises. Have Fun!!!

 

 

  

 

   

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