Chest Challenge:

Destroy your upper body in this press up challenge.

This challenge involves nothing more than your bodyweight. Start with one press up and then go into a kneeling position and perform one kneeling sprawl. Each time increase both exercises by one rep.

Example:

1 Press up with 1 sprawl

2 press ups with 2 sprawls

3 press ups with 3 sprawls

See how many press ups and sprawls in can complete within the 5 minute round.

Exercise technique:

Kneeling sprawl: Start from a kneeling position and place both hands on the floor and then jump your legs back and out to the side dropping your hips to the ground whilst keeping your chest up (same as a standing sprawl). Kick your legs back in and return back to a kneeling position.

Ultimate Abs:

Combine a crunch and a guard sit up to hit your core whilst getting your heart and lungs working too.

Again this challenge only requires your bodyweight. Complete one abdominal crunch followed by a guard sit up. Each time increase your crunch by one whilst keeping the guard sit up to a single rep.

Example:

1 Crunch with 1 guard sit up

2 Crunches with 1 guard sit up

3 Crunches with 1 guard sit up

See how many crunches you can complete within the 5 minute round.

Exercise technique:

Guard sit up: Start in a crunch position and as you sit up tuck one foot under your bottom whilst extending your opposite leg straight out. From here get onto the knee of your bent leg and then push yourself up into a standing position without using your hands. Check out the sample round at the MMA Conditioning link and on it you will see a medicine ball guard sit up being performed.