Category Archives: Workout Challenge

WOD

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100 Rope jumps

21 Knees-to-elbows

50 Push ups

15 L-Pull ups

100 Rope jumps

15 Knees-to-elbows

35 Push ups

12 L-Pull ups

100 Rope jumps

20 Push ups

9 L-Pull ups

WOD

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100 squats

5 muscleups

75 squats

10 muscleups

50 squats

15 muscleups

25 squats

20 muscleups

The 500 Challenge

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The 500 Challenge female

The 500 challenge workout is killer.  Use it to completely destroy yourself, burn a ton of calories, and build tight, toned, muscles.  This workout isn’t something you should necessarily do everyday, but it’s good to work these type of full body workouts into your overall plan on a semi-regular basis.

For starter’s it serves as a good test to see where you’re at.  Sure, you can keep a journal, mark your progress, etc (which I recommend), but isn’t it much nicer to put yourself to a test of physical strength and endurance and see how you fare?  Mark down your times through this routine and always strive to improve.  The mental aspect of facing a challenge like this provides so much more fire and drive than simply looking at a journal and thinking, “Oh, awesome.  I went up 5 pounds on my bench from last week”.

 

the 500 challenge male

Don’t look at fitness as a chore to be done.  When you start making fitness fun, including challenge workouts like this, and competing against yourself, you’ll be amazed at how much more quickly you make progress.  With that said, on to the workout…

  • 100 sit ups
  • 100 pushups
  • 100 burpees
  • 100 pullups
  • 100 squats (thighs parallel to the floor)

Complete these in whatever order you wish.  The goal is to do it as fast as possibly.  Under 20 minutes is a very solid time.  Let us know how you did by leaving a comment with your best time.

Transform Your Body Workout Challenge

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transformyourbodyworkoutchallenge

Pretty sure you’ll give this workout a thumbs up too.

Ever have one of those days when you just want to go to the gym, get a great full body workout, be told what to do, and not have to worry about which exercises, how many reps, how long, etc?

Well, if you ever get into that mood, today’s workout challenge is just for you.  This workout targets the major muscle groups in your body while also providing a great uptempo conditioning element; thus giving you one killer total body workout.

This workout is tough, there really is no other way to put it.  You’ll be going for time here, so slow down your pace if things get a bit too intense for you.  Over time, I think you’ll find this workout becomes less daunting and easier to handle.  Nonetheless, expect some serious calorie and fat burning potential when you go all out on this workout challenge.

Transform Your Body Workout Challenge

  • 90 seconds of jumping rope
  • 50 lunges (alternate legs)
  • 50 push ups (from knees if you have to)
  • 50 crunches
  • 90 seconds of jumping rope
  • 40 lunges
  • 40 pushups
  • 40 crunches
  • 90 seconds of jumping rope
  • 30 lunges
  • 30 pushups
  • 30 crunches
  • 90 seconds of jumping rope
  • 20 lunges
  • 20 pushups
  • 20 crunches
  • 90 seconds of jumping rope
  • 10 lunges
  • 10 pushups
  • 10 crunches

The House of Cards Workout Challenge

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aces

Get ready to sweat…

Here’s a little mix on the daily workout challenge that should keep things fresh and a different workout every time out.  We’re using some exercises you might not be familiar with here, to make sure your body is getting a really tough and unique challenge. Make sure to check out the youtube demonstrations below so you’re sure you’re performing them correctly.

This workout is designed to fatigue your muscles while giving you a nice cardiovascular challenge.   To really keep the most of this workout, do your best to make it through the deck of cards without taking extended rest breaks between cards.  You want to keep your heart rate elevated so you keep your caloric burn high and approach that much desired EPOC zone.

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified.  Cycle whole deck.