For this challenge you will be using a single dumbbell, for each of the resistance exercise try and pick a weight that allows you to complete the exercise with good technique whilst still challenging you. For this challenge I would normal do a couple of sets of each dumbbell exercise with my clients at the start using a slightly lighter weight to help learn correct technique and warm up the muscle groups that are about to be worked. The challenge is very taxing on the whole body especially the muscles of the legs, shoulders, chest and core.

Once the client is familiar with the technique and fully warmed up then the aim is simply complete the following 9 exercise circuit in your quickest time.

Circuit:

Single arm squat curl and press x20 per side

Basic Burpee x12

Lunge with reach x20 per side

Burpee to knee strike x12

Side lunge with overhead swing x20 per side

Burpee with Jump x12

Sprinter sit- up x20

Turkish get- up x12 per side

Burpee with press up and jump x20

Perform the below exercises back to back with little or no rest in between each one.

Warm up: 5 minutes

Squat lifts with forward and backward walks. X3 Sets

Side crawl over VIPR with side shuffle and step back. X4 sets

Walking lunge with shoulder to shoulder press and Ice skater combo x3 sets

Burpee with drag through x3 laps (There and back counts as 1 lap)

Rest for 2 minutes and then repeat the circuit. Aim to complete 3 full circuits.

ROUND 1:

Single arm swings x10 per arm

Burpees x10

ROUND 2:

Single arm snatch x10 per arm

Squat jumps x10

ROUND 3:

Figure of 8 x20

Alternating squat thrusts x40

ROUND 4:

Single arm floor press x10 per arm

Bench hops x20

ROUND 5:

High pulls x20

Jumping jacks x20

Scoring:

Completing both exercises counts as 1 set. If at the end of the 5 minute round you have finished all the reps of the kettlebell exercise but not the cardio one then this will count as a half set. At the end of the 5 rounds count up all your full and half sets for you challenge score.

Aims:

Use a kettlebell that will challenge you for each of the exercises.

Rest for 2 minutes between rounds.

First target should be 20 total sets and then see if you can get up to 25 or above.

Conditioning drill:

This first drill mixes 1 minute pad rounds with a 1 minute bodyweight conditioning round. You start off by performing a minute round on the pads, as soon as this is finished you go straight into the below conditioning round aiming to complete 10 reps of each of the exercises within the minute.

Squats (Keep your hands up by your chin in a boxing guard throughout the squats)

Press ups (Perform on your fists with your gloves on)

Crunch with reach (Legs in the air and hands above your head crunch up and reach for your feet)

Burpee

If the minute runs out before you have completed the 4 exercises then you just go straight into the next round of pad work without any rest. If you complete all 4 exercises within the minute then what ever time is left is used for rest (if you do complete all 40 reps within 1 minute chances are you will only get a few seconds to rest anyway!)

Keep repeating the 1 minute of pad work and 1 minute of conditioning for as many rounds as you wish. I would normally aim for 2-3 rounds of each.

Shuttle runs:

This time we are mixing a 1 minute pad round with shuttle runs up and down the studio which is approximately 10 metres long. Again start out with your minutes pad work and then complete 2 shuttle runs (up and down the room counts as 1 lap). You have again 1 minute to complete the shuttles in so the faster you run the more time you get to recover. Once the minute is up start the next pad round, after each pad round increase the shuttles by 2 laps but keep the time to complete them in to 1 minute. This means less and less recovery time as you progress through. The maximum I would work up to given the length of a lap is 10. This would mean 5 rounds on the pads. If the client fails to meet the target numbers of shuttle runs within the minute then stop the drill. Of course you can alter the length of the shuttle runs depending on what space is available.

If you haven’t got a willing partner to hold the pads then why not try the above drills but use a punch bag instead or if this is not available you could even do 1 minute rounds of shadow boxing. With shadow boxing focus on speed, technique and footwork and since you don’t need any equipment there is no excuses for not trying it!

Tips:

Perform the burpee by dropping your hands to the floor and kicking your legs out before standing up.

Women get the option of performing the press up on their knees.

Perform this short challenge at the end of your session.

Aims:

First target should be to complete this as close to 5 minutes or under as possible.

Changing exercises:

This challenge can work well with a number of exercises. I would suggest picking compound movements that target multiple muscles in one go to go the most from it. Below are some exercises you could try.

Kettlebell swings

Barbell squats

Clean and press

Pull ups

Barbell push press

FAMOUS 5 FINISHER:

Burpees x5

Press ups x10

Crunches x15

Squats x20

Jumping jacks x25

Aims:

: First target should be to get all 5 done in less than 2 minutes.

: If you want a harder challenge then once you have completed the jacks rest for 30 seconds and then repeat the circuit in reverse order starting with 25 jacks and finishing with 5 burpees.

Clean and press x10

Squats x20

Lunge x10 per leg

Press ups x20

High pulls x10

Bent over rows x20

Full burpees x10 (with a press up and a jump)

Close hand press ups x20

Bicep curls x10

Straight leg oblique twists x20 per side

1. : 

1. : 

Bodyweight squat: Clients must squat down until thighs are parallel to the floor.

Press ups: Only full press ups on toes are counted.

Elbow to knees sit up: With knees bent and arms across their chest, clients must sit up and touch their elbows to their knees without having their feet supported.

Jumping jacks: Legs must go wider than shoulders and arms must reach shoulder height.

Alternating leg bodyweight lunge: Back knee must almost touch the ground on each rep.

Recline rows: A slight bend in knees is allowed. Clients must get their chest to the bar and then lower back down so their arms are fully extended for reps to count.

Step ups: Use a step box that is 4 raises high. Whole of the foot must be placed on the box each time.

Tricep bench dips: Clients must lower themselves down so their arms are bent to 90 degrees for reps to count.

Burpees: Legs must be fully extended when kicked back and then clients must return to a fully upright position.

Plank: Must maintain a flat back throughout.

At the end of the test count up all your repetitions as well as the time held on the plank to give you your RCT score.

Aims:

Only perfect repetitions will be counted for each exercise. If a client can not perform a certain exercise then that is scored as 0 and they move on to the next one.

Clients should aim to complete at least 10 reps on each of the exercises to begin with. Those that are starting out will find the exercises that require lifting their own bodyweight the hardest to begin with such as press ups, recline rows and dips.

Aim to repeat the test every 8-12 weeks to check progression.

Do this test at the start of a session after a 5-10 minute whole body warm up.

This test is ideal for anyone looking to improve general fitness, muscle tone or strength and endurance.

Warm up:

We started the session with some running drills using one half of the football pitch that included jogging, heels to bottom, high knees, side jogging and walking lunges.

ROUND 1:

Overhead throws

Kettlebell swings

1. : 

As one client performed Kettlebell swings the other grabbed the tyre and squatted down bringing the tyre down in front of their shins. From here their swung the tyre above their head by extending their knees and hips and threw it overhead as far as possible. The aim was then to run after the tyre and keep throwing it until it cleared the halfway line of the football pitch before running back with it and changing with their partner. Once both clients have a performed a set of throws then they rested for 40 seconds and then repeated it x3.

ROUND 2:           

Chest throws

Kettlebell high pulls

1. : 

This time the Kettlebell exercise used was the high pull. As this was being done by one client the other held the tyre on their chest and squatted down slightly. From there they would straighten their legs and explosively push their arms away to throw the tyre from off their chest. Then they would run after it and repeat completing 5 throws or less if they reach the half way line. Again once each person had completed a set of throws and pulls then it was a 40 second rest before repeating x3.

ROUND 3:

Rotational throws

Single arm push press

1. : 

To perform a rotational throw, squat down and hold the tyre on the outside of your left knee. Rapidly stand up and twist your torso to the left bringing the tyre across your body and release. The aim of this round was to perform 3 rotational throws from right to left and then 3 from left to right. Once the first 3 throws are completed then your partner would switch arms on the push press. Again a 40 second rest was given between sets and 3 were completed.

ROUND 4:

Hammer strikes

Sprints

1. : 

With the tyre on the floor one client would perform overhead hammer strikes  onto it while the other did a sprint down to the half way line before jogging back to recover. Once they got back they switched with their partner. Again rest for 40 seconds once each had completed a sprint and then repeat for 3 sets.

FINISHER:

At the end of round 4 we completed the session with this lovely finisher which was just done once. One client started on the tyre performing 5 hammer strikes followed by 5 burpees with their hands on the tyre. This was repeated while their partner performed a flat out sprint all the way down the length of the football pitch and back again. Once each person had done each one then it was time to cool down.