2011, Phase 1 Challenge Week

3 Individual Challenges


Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan. You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days. Take it, its o.k.


Challenge Day #1:  Individual

440 Rep Strength, 35 Rep Naked Get Ups Finisher and 144 Lateral Shuffle Conditioning Challenges (40min)

Individual Goal:  Complete All Challenges in 40 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


Workout A, 440 Rep Strength (20min)

Individual Goal:  complete 440 reps

5 Exercise Strength Circuit:

A1.  Lateral Push Ups (knees, feet, spider) x 88 reps

A2.  Bench Lunge (split squat, bench lunge, 1-DB Bench Lunge) x 88 reps

A3.  Plank Anti-Rotation (Quadruped Opp, Plank Opp, Push Up Opposites) x 44 each side

A4.  Bent-Over T-Raise (Staggered, Squat Stance, 1-Leg) x 88 reps

A5.  Towel Bridges (Supine Bridge, Towel Curl, Towel Curl & Bridge), x 88 reps

Go in any order and do any rep denomination you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished record your time.

Immediately move on to the next challenge.


35 Rep Naked Get Ups Finisher (5min)

Individual Goal: complete 35 reps Naked (without DB)

Aim to finish around 5 minutes or less.

B1.  Naked Get Ups x 35 reps

*Alternative:  Supine to Victory Stand (Lying Supine on back with arms and legs stretched out like being drawn & quartered, stand up as fast as possible with arms raised overhead like a Champion)

When finished record your time.

Immediately move on to the next challenge.

144 Rep Lateral Shuffles (Basketball Slides) Conditioning (15min)

Individual Goal:  complete 144 Lateral Shuffles

Aim to finish around 15 minutes or less.

Measure a 12 foot distance.

C1. Lateral Shuffle (12 Feet):  Standing, 45 Degree Squat, 90 Deg Squat

When finished record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your results by Leaving a Reply below./

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #2:  Individual

600 Rep Strength, 300 Rep Jumping Jack Finisher & 4 Rounds Do Anywhere Conditioning Challenges (41min)

Individual Goal:  Complete All Challenges in 41 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


Workout B, 600 Rep Strength (20min)

Individual Goal:  complete 600 reps

3 Exercise Strength Circuit:

A1.  Side Plank w/ 1-Arm Band Rows (kneeling, forearm & feet, hand & feet) x 50/side

A2:  Side Plank w/ 1-Arm Band Row Hold (forearm & knees, f & feet, hand & feet) x 50 Mississippi’s/side

A3.  Backside Bridge (straight arm & bent knees, S.A.& straight legs, forearms & S.L) x 200 Mississippi’s

A4.  Side Plank w/ 1-Arm Band Press (forearm & knees, forearm & feet, hand & feet) x 50/side

A5.  Side Plank w/ A-Arm Band Press Hold (f & knees, forearm & feet, hand & feet) x 50 Mississippi’s / side

Go in any order and do any rep denomination you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished record your time.

Immediately move on to the next challenge.


300 Rep Jumping Jack Finisher (5min)

Individual Goal: complete 300 reps Jumping Jacks

Aim to finish around 5 minutes or less.

B1.  Jumping Jacks Progressions:  Frog Squat to OH Clap, Jumping Claps, Jumping Jacks, x 300 reps

When finished record your time.

Immediately move on to the next challenge.

4 Rounds Do Anywhere Conditioning (16min)

Individual Goal:  complete 4 Rounds

Aim to finish around 16 minutes or less.

C1.  Burpees (walk outs, jump outs & stand up, jump outs & jump ups) x 10 reps

C2.  Cardio Step Ups (hands by side, hands behind head, HBH w/ High Knee) x 15 reps

C3.  High Knee Runs x 60 reps

C4.  Mountain Climbers x 15 reps/side

C5.  Lateral Skaters x 40 reps /side

C6.  Wall Slides x 15 reps or Gymnastic Bridges x 5 reps or Wall Walks x 2 reps

Doing all exercises & associated reps in circuit equals 1 round.  Complete 4 rounds.

When finished, record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your results by Leaving a Reply below.

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

Challenge Day #3:  Individual

500 Rep Strength, 125 Rep Snow Shoveling Finisher & 1-Mile Run Conditioning Challenges (35min)

Individual Goal:  Complete All Challenges in 35 minutes or less.

This is modeled after a triathlon.  Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.


Workout B, 500 Rep Strength (20min)

Individual Goal:  complete 500 reps

3 Exercise Strength Circuit:

A1.  Single Leg Dead Lift w/ Contralateral Knee Bend  (body weight, 1-DB, 2-DB) x 62/side

A2:  Alternating Overhead Press (@ shoulder, overhead, overhead continuous) x125 each

A3.  Side Step Ups (Hands By Side, Hands Behind Head, Hands Behind Head w/ High Knee, DB’s) x 63/side

A4:  DB Row Progressions (1-Arm, 2-Arm, 2-Arm Alternate Continuous) x 125

Go in any order and do any rep denomination you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

Aim to finish around 20 minutes or less.

When finished record your time.

Immediately move on to the next challenge.


125 Snow Shovel Finisher (5min)

Individual Goal: complete 125 reps Snow Shovel

Aim to finish around 5 minutes or less.

B1.  DB Throw Behind Right x 25

B2.  DB Throw Behind Left x 25

B3.  DB Ice Chop Right x25

B4.  DB Ice Chop Left x25

B5.  Snowman Head Lift x25

Go in any order and do any rep denomination you choose.

You don’t have to finish all reps before moving onto the next exercise.  You can come back.

Keep track of how many reps you’ve completed.

When finished record your time.

Immediately move on to the next challenge.

1-Mile Run (10min)

Individual Goal:  run/jog/walk 1-mile in the shortest time possible

Aim to finish around 10 minutes or less.

C1.  1-Mile Run (walk, jog, run)walk) x 1

Doing all exercises & associated reps in circuit equals 1 round.  Complete 4 rounds.

When finished, record your time.

When you beat the 40 min Individual Time Challenge, let out a hoo-rah!

Move on to the cool down stretch.

Post your results by Leaving a Reply below.

YOU WILL FINISH AS EVERYONE FINISHES.  No matter how long it takes.  Keep going!

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