For this challenge all you need is a weight plate (start off with one that weights 5-10kg) and a bench or step box. The best types of weight plates to use are those with handles (such as the Reebok ones used in studio classes such as Bodypump) since they are easier to grip. The challenge consists of 10 exercises, for the first round each one is done for 1 minute with you completing as many reps as possible. You will then rest for 2 minutes before starting round 2, for this each exercise is done for 45 seconds. At the end of round 2 you will rest for 1 minute before doing the last round. This time each exercise is done for 30 seconds each. At the end of the 3 rounds count up all your reps and this will give you your challenge score.
Spend 5-10 minutes warming up before starting the challenge and cool down and stretch at the end.
| EXERCISE | ROUND 1: 1 minute | ROUND 2: 45 seconds | ROUND 3: 30 seconds |
| Press-ups | |||
| Squats (Hold the weight plate at chest height) | |||
| Crunch legs up | |||
| Burpees | |||
| Shoulder press (Hold the plate with both hands and press it over your head) | |||
| Squat jumps (Squat down and touch the floor before jumping into the air) | |||
| Bench dips | |||
| Crunch with reach (Hold the plate across your chest and crunch up extending your arms so the plate goes just above your knees) | |||
| Lateral jumps (Perform side jumps over the weight plate or use an object such as a powerbag for a harder variation) | |||
| Jumping jacks |
2 comments so far...
When starting out aim to complete 800-1000 reps. Anything over 1500 reps is excellent.
Had 2 clients this evening increase their scores by a couple of hundred reps and get up around the 1000 mark.
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