This challenge is a 20 minute workout that uses 8 exercises that will work the whole body. All you need for this workout is a barbell with enough weight to challenge you for 10 reps on the clean and press and kettlebells that will test you for 20 reps of swings and high pulls. The other 5 exercises use only your bodyweight so you don’t need much kit, space or time to give this challenge a crack. The aim is simple, complete as many sets of the below 8 exercise circuit as you can within the 20 minute time limit. You can rest at any point but the clock never stops.
8 EXERCISE CIRCUIT:
Barbell clean and press x10
Bodyweight squats x20
Press ups x10
Jumping jacks x20
Kettlebell swings x20
Alternating bodyweight lunges x20
Kettlebell high pulls x20
Burpees x10
Scoring:
If after 20 minutes you have completed 5 sets then you score is 5, if you have done 5 sets and are on the press ups of the 6th set then your score is 5.3.
Aims:
First target should be reach 4 full sets which gives you 5 minutes to complete each set. Anything over 5 sets is very good and if you can get above 6 then that is excellent and maybe also time to increase the weight of your clean and press and kettlebell exercises.
Circuit challenge:
I also did this challenge with my Saturday morning circuit class. Instead of using kettlebells I did the swings with a weight plate with most of the women using 5kg and men 10kg, for the high pulls we used the same barbell as for the clean and press.
20 comments so far...
Phil and Nick were the first to try this challenge. They both found it very tough but scored well with Phil completing 4.2 sets and Nick 5 sets dead. This was down to a very quick last 10 burpees to finish the set in the nick of time!
First female to do the challenge was Julie who set a very impressive score of 5 sets. A very good effort indeed. Bonus marks for doing full press ups throughout.
Helen had a crack at this and also scored 4.2. This challenge is proving tough but enjoyable!! Good score.
Anna and Danni did this challenge together and really pushed each other to fanastic scores of 6.5 and 6.2. Brillent!
Anna did 4.3 on this challenge today. Another good session and score.
Nel scored a very good 4.5 today. Target is 5 by the end of feb! Good stuff.
I had to give this a go myself today. Done in by the end of it but very pleases with a 7.2.
Rob did this the other night and scored a very good 5.6. He was also the first of my clients to use a 16kg kettlebell throughout. Very well done.
This challenge is proving very popular with many clients doing it themselfs at their local gyms and getting friends to try it as well. Have had scores of between 5-6 sets done so far. Anna even did this again by herself and improved her score to 6.6. Excellent work and keep it up everyone.
Craig did this challenge again today and improved his score from 3.7 to a very good 4.7. He was only a few reps away from hitting 4.8. Excellent improvement and over 5 next time!
Helen redid this challenge today and improved on her score by nearly 1 full set scoring a very impressive 5.1. Excellent.
Julie did this challenge again tonight and improved her score by over 1 full set. She is now up to 6.1 which is a great effort.
Craig did this for the 3rd time this evening. We wanted 5 sets and we got 5 sets with about 2 seconds to spare! Well done.
Herbie did this today for her first time and scored an excellent 6 sets. Like Craig she had seconds to spare as she finished her burpees! Excellent.
Julie D had a go at this tonight. It was her first attempt and she found it tough going especially in the heat! She still managed a very good 3.1 sets. More to come in a few months im sure.
Abi did this the other morning and scored a very good 5.1 on her first attempt at this challenge. She was motivated by some office rivalry and was after Craigs score of 5 sets. This could get interesting!
Glenn did this on sat morning, his first ever challenge with me. He scored a very good 4.3 which was excellent especially since it was his 3rd session in a row! A tough week of training, well done.
Stacey had her first go at this challenge today. She scored an excellent 6.4 and was only a few reps short of getting to 6.5. Even more impressive since it was her 3rd session in a row. Top spot could be next!
Nel did this again and improved from 4.5 to a very good 4.8. Not a million miles off from getting to the 5 mark and I know we will crack it next time. Good stuff.
Nick and Phil both did this again tonight and both improved. Nick went from 5 to 5.5 and Phil went from 4.2 to 4.6. Excellent effort from both guys.
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