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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