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.

Circuit

Single arm swings

Walk over press ups (For this I used a low step. Start with both hands on the step and then take one off and place it to the side and perform a press up before exploding over to the other side and repeating).

Single arm high pulls

Sit up elbows to knees

Single arm rows

Jacks from a press up position (Start in a press up position with your hands shoulder width and your feet together. From here jump your legs out to the side and then back in).

Clean and press

Challenge aims:

For this challenge your first target should be to complete all 3 circuits in less than 20 minutes.

For each of the kettlebell exercises use a weight that is challenging for 20 reps.

Warm up:

5 minutes of light cardio before starting the challenge.

ROUND 1:

SQUATS X10 REPS (Hold the bag across your chest for this exercise)

BURPEES X10 REPS (Perform the burpee with your hands on the bag)

LATERAL JUMPS OVER BAG X10 REPS (Perform side jumps over the bag)

ROUND 2:

ALTERNATING FRONT LUNGES X10 REPS (Hold the bag across your chest)

PUSH PRESS X5 REPS (Hold the bag by the sides rather than using the handles)

SQUAT JUMPS X10 REPS

ROUND 3:

ALTERNATING SIDE LUNGES X10 REPS (Hold the bag across your chest)

BENT OVER ROWS X10 REPS

ALTERNATING LEG SQUAT THURSTS X20 REPS (Place your hands on the bag)

ROUND 4:

STAND UP KNEEL DOWN X5 REPS (Hold the bag across your chest)

RUSSIAN TWISTS X10 REPS (Hold the bag across your chest)

JUMPING JACKS X20 REPS

Aims:

I have been using the 10kg bag with all my clients so far both male and female. Try to use a bag that is challenging for you if you attempt this workout.

Aim to complete 1 set per minute on most rounds. This would give you a score of 28 total sets. So far clients who have done this challenge have been scoring 6-8 sets on round 1, 6-8 sets on round 2, 7-10 sets on round 3 and 5-7 sets on the final round.

Each round of the workout is made up of 5 exercises that mix upper body, lower body, core and aerobic exercises together. The first time through the round you will complete 12 reps of each exercise then 10 reps and finally 8 reps. You complete all the reps back to back with as little rest as possible. At the end of the round rest for 1-2 minutes before starting the next round.

Round 1:

2 handed swings

Press ups

Burpees

Single kettlebell squats (Hold the bell at chest height)

Crunch with reach (Hold your arms above your head with your legs in the air. Crunch up and reach towards your shins)

Round 2:

High pulls

Bench dips

Squat jumps

Alternating front lunge (Hold the kettlebell at chest height)

Bodyweight Russian twists

Round 3:

Single arm snatch (Do all the reps on one arm and then switch)

Plank up and down (Start on your forearms and then push up into a press up position before returning back down to the plank position)

Double leg squat thrust

Stand up kneel down (Hold the kettlebell at chest height. From a standing position place one knee onto the floor and then the other before standing back up)

Oblique bicycle twists

Tips:

Spend 5-10 minutes warming up and cooling down before and after the session.

Use a weight that is challenging for 12 reps on each of the kettlebell exercises.

KB3 Challenge:

Keep an eye out for a challenge coming soon using this workout!

At the end of the circuit you get to rest but again you can score yourself some more points. You can decide to rest for between 30 seconds and 2 minutes. Take only a 30 second rest and score 30 points, 1 minute will get you 20 points, 1 minute 30 will score you 10 or you could take a full 2 minutes and score 0 points. So again if you complete all the reps in 9 and a half minutes and only rest for 30 seconds you would have scored 320 points (260+ 30 + 30). After your rest start the 2^nd circuit following the same rules as above. Again after the 2^nd circuit rest for as long as you need up to 2 minutes and then start your final circuit. At the end of this cool down and add up all your points to give you your ultimate 10 score.

Example:

Circuit 1: All of the reps completed in 9.45 and with only a 30 second rest scores 305 points.

Circuit 2: All of the reps completed in 9.55 with a 1 minute rest scores 285 points.

Circuit 3: All of the reps completed in 10.15 will score you 260 points.

Challenge score: 760

Ultimate 10 Circuit:

Press up x20

Barbell clean and press (Women 5kg per side using a Bodypump bar, men 10kg per side) x20

Burpees with a jump x20

Recline row x20

Medicine ball v-ups (Women 2kg ball, men 3kg) x20

Side jumps (For this I used a kick shield stood on its side to jump over) x20

Wall squat (Stand with your back against a solid surface and squat down until your thighs are parallel to the floor. Hold this position for a maximum of 60 seconds)

Dumbbell curl to press (Women 5kg, men 10kg) x20

Plank with weight plate side (Start in a plank position with a weight plate by your right arm. Grab the weight with your right hand and slide it over to your left hand. Use your left hand to slide the weight to the left side of your body. Reverse the movement and bring the weight back to its start position. This counts as 1 rep. Women 2.5 kg weight, men 5kg weight) x10

Double leg squat thrust x50

Aims:

Your first target should be to complete all of the reps for each of the 3 circuits which would give you a score of 780. Once you have achieved this then try to increase your score with time bonuses and reduced rest periods.

Start off with the walking swings, to do this perform a normal 2 handed kettlebell swing and as the bell reaches the top of the movement, step forward. Repeat until you reach the end of the 8-10 metres, put the bell down and then perform alternating leg walking lunges back the way you came. Then finally drop down and bear crawl back to the kettlebell, to do this keep your hips low and move your opposite arm and leg. Start again with the swings and keep this routine going for the full 10 minutes. The aim is to complete as many repetitions as you can over the 10 minute round, performing swings, lunges and bear crawls once counts as 3 reps.

Tips:

: Use a kettlebell that you normally perform 3 sets of 8-10 swings with. If your starting out then I would recommend women using 6kg and men 12kg.

: Focus on perfect technique throughout the 10 minutes. If you start to struggle then take a rest before continuing or end the challenge.

: Make sure to fully warm up and cool down before and after the challenge.

Aims:

: Start out aiming for 30-40 reps and then see if you can progress to the magic 50 plus. Over 50 and it is time for a heavier kettlebell.

1. : 

Clean and press:

Hold the bag by the handles and tip forward slightly from the hips so the bag hangs around level with your knees. From here stand up and pull your elbows up high bringing the bag to chest height. Flip the bag over your hands so it rests on your upper arms. As you do this bend your knees and sit your bottom back before driving the bag over your head by straightening your arms and legs. Return to the start position and repeat.

Bicycle oblique twists: Start with your legs in the air and knees bent. Twist your elbow across the body towards the opposite knee while extending the other leg out. Repeat to the opposite side and then count this as 1 rep. 

Shoulder squat: Hold the bag in the middle and rest it over one shoulder. From here perform a basic squat, once you have completed the desired number of reps switch the bag onto the other shoulder and repeat.

Walk over press up: Start with both hands on the bag in a press up position. Take one hand off and place it on the floor by the side of the bag. Perform a press up and then push yourself back onto the bag before repeating on the opposite side.

Jump squat: Squat down and touch the floor before exploding up and jumping into the air reaching up as you do so. Land soft and then repeat.

Bent over row/upright row combo: Hold the bag by the handles and tip forward at the hips whilst maintaining a flat back. Perform a bent over row by pulling the bag into your stomach before immediately standing up and doing an upright row by pulling the bag to chest height keeping your elbows higher than the bag. This counts as 1 rep.

Double leg squat thrust: From a press up position jump both your knees into your body before jumping them back out to the start position.

Aims: For this challenge I would recommend women start off with a 7.5-10kg bag and for men 15-20kg. Your first target should be to get under 25 minutes. If you can get your time much less than 20 minutes then look at increasing the weight of the bag.

Don’t forget if you enjoy (if that is the right word!) challenges then contact me for your free copy of my e-book “Big book of fitness challenges”. In it you will find 30 different challenges for you to have a go at.

I use fitness challenges with my clients as one way of monitoring progress and as a way for them to see firsthand the improvements they are making. Once a client has completed a challenge then their score will be recorded and then 4-6 weeks later they will attempt to improve on it. I have found the challenges a great way to get people to push themselves to their very limits. We all have a slightly competitive edge, whether it is trying to beat our own score or that off a training partner or fellow gym goer. The challenges help to bring that out in people often resulting in very intense and extremely effective sessions.

Challenges you will find in this book range from short 5 minute ones, through to ones that will take up an entire training session

While most of the challenges can be tailored to meet all levels of fitness some of them are very intense and not for the faint hearted! For each one I have included a part that recommends what level of fitness the challenge is best suited. Whether that is beginner, intermediate or advanced. I have also included targets for each of the challenges to give you something to aim towards; these are from both personal experience (I like to put myself through all the challenges to see what my clients are experiencing!) and from what my clients have scored.

I have included the first part of this e book below. If you would like to receive the entire book for FREE then simply contact me at resultspt@hotmail.com and I will forward it over to you. Enjoy!

Contents:

1. Introduction

. Rate your fitness level

. Challenge selection

. When to do a challenge

1. Bodyweight

#1 THE BIG 3

#2 BURPEE HELL

#3 10X10

#4 BODYWEIGHT BLASTER

1. Powerbag

#5 POWERBAG

#6 POWERBAG 2

#7 POWERPLAY

1. Barbell

#8 CLEAN AND PRESS

#9 300

#10 3 ROUNDS

#11 FOURWAY FUN

1. Kettlebell

#12 KETTLEBELL 660

#13 3 WAY PLAY

#14 SNATCH TEST

1. MMA Conditioning

#15 GROUND AND POUND GAUNLET

#16 SPRAWL AND BRAWL

#17 JUMP TO IT

#18 PUNCH OUT

#19 TABATA PRESS UPS

#20 TABATA BURPEES

1.  Other

#21 WEIGHT PLATE WORKOUT

#22 SATURDAY MORNING CIRCUITS

#23 CRAZY 8

#24 KILLER KICK SHIELD

#25 TOTAL SET

#26 TRX 40/40

#27 5X5

#28 DUMBBELL 9

#29 GYM TRIATHLON

#30 CARDIO CRAZY

1. 1.      INTRODUCTION:

Welcome to my Results Conditioning “Big book of challenges”. In here you will find a whole host of fitness challenges that will test your aerobic and anaerobic fitness, muscular endurance and stamina as well as pushing you to your very limits.

I use fitness challenges with my clients as one way of monitoring progress and as a way for them to see firsthand the improvements they are making. Once a client has completed a challenge then their score will be recorded and then 4-6 weeks later they will attempt to improve on it. I have found the challenges a great way to get people to push themselves to their very limits. We all have a slightly competitive edge, whether it is trying to beat our own score or that off a training partner or fellow gym goer. The challenges help to bring that out in people often resulting in very intense and extremely effective sessions.

Challenges you will find in this book range from short 5 minute ones, through to ones that will take up an entire training session. I have split the challenges down into sections; you will find ones that use just your bodyweight while others will use equipment such as Powerbags, kettlebells and barbells.

While most of the challenges can be tailored to meet all levels of fitness some of them are very intense and not for the faint hearted! For each one I have included a part that recommends what level of fitness the challenge is best suited. Whether that is beginner, intermediate or advanced. I have also included targets for each of the challenges to give you something to aim towards; these are from both personal experience (I like to put myself through all the challenges to see what my clients are experiencing!) and from what my clients have scored.

Many of these challenges you will find already on my website at www.resultsconditioning.com under the Results blog. Here you will also see short video clips showing the challenge in action. For those who visit my site regularly will find many more challenges in this book to enjoy that are not yet on the site.

RATE YOUR FITNESS LEVEL:

For each of the challenges you will see they have been rated beginner, intermediate, advanced or a combination of the 3. If you are not sure which of these you fall under then use the chart or workout below to help you decide.

The chart below is just a rough guide as there are many different variables in terms of rating somebody’s fitness level such as past exercise history, injuries, age, weight etc.

Beginner: I would normally class a beginner as someone who I have been training for up to 6 months and who has been doing some form of training at least 3 times per week.

Intermediate: For this I would class anyone who has over 6 months worth of training behind them.

Advanced: I would normally start using advanced challenges with clients who have at least 12 months of regular training behind them.

If you want another way of rating your fitness level then try this simple challenge below. Perform all the exercises listed with a 30 second rest in between each one. At the end check your score on the chart to see where you rate. The challenge is designed to test your upper and lower body strength as well as your core strength and cardio fitness.  

Press up: Perform as many repetitions as you can of a full press up. Take 2 seconds to lower yourself and 2 seconds to push back up to the start position. Once you reach fatigue and cannot perform any more reps with perfect technique then record your score.

Plank: Lie on your front and support yourself on your elbows and toes. Maintain a flat back and keep your abdominals tight and hold this position for as long as you can up to a maximum of 60 seconds. The length of time you hold it for is your score for this exercise so if you hold it for 30 seconds then give yourself 30 points.

Wall squat: Stand with your back against a solid surface with your feet hip width apart. From here lower yourself into a squat position so your bottom is parallel to the floor and your knees are over your ankles. Hold this position for as long as you can up to 60 seconds maximum. Again turn your time into points.

Burpee: Bend down and place your hands onto the floor then jump your legs back so your body forms a straight line. From this position jump your legs back in and stand back up.  Perform as many of these as you can within 1 minute and record your score.

Crunch: Lie on your back with your knees bent and rest your hands behind your head with your elbows out to the side. Crunch up so your shoulder blades leave the floor. Return to the start position and repeat, completing as many reps as you can within 1 minute.

Jumping jacks: Stand with your feet together and your hands by the side of your body. From here jump your legs out to the side and raise your arms to shoulder height. Return to the start position and repeat, completing as many reps as you can within 1 minute.

Once you have completed all 6 exercises add up your scores and see how you rate on the chart below.

Beginner: 140 points or below

Intermediate: 141-264 points

Advanced: 265 Points or more

Challenge selection:

When it comes to choosing a challenge make sure you pick ones that uses exercises that you can perform safely and correctly. For example I would only use Ketlebell challenges with people who have been training with this piece of kit for a good few months regardless of fitness levels, and had perfected the techniques of all the exercises used within that challenge. Another point concerning technique is to make sure you perform all exercises with proper form throughout the entire challenge. Even though in many of the challenges you are trying to complete as many reps as you can or perform a certain amount in your quickest time make sure you do not lose form whilst doing so.

When to do a challenge?

Since the idea of a challenge is to get the participant to work at their maximum intensity you do not want to be doing them every week as this can lead to burn out, injuries and diminished results. Normally once a client has completed a challenge then they will not do this one again for at least 4 weeks although normally it is closer to 8 weeks. In between they may do a different challenge but they will usually have at least 2 weeks off from doing any kind of fitness challenge.

When it comes to structuring a challenge into a clients session this will depend largely on what the rest of the session is going to involve and the length of time of the challenge. Some of the shorter challenges that take only 5-10 minutes may be done either at the start or end of a session. If the challenge is mainly cardio based then I may do it at the end of a resistance workout. For any challenge that will take longer than around 25 minutes are normally done by themselves. For all challenges make sure you spend 5-10 minutes warming up beforehand and around 5 minutes cooling down and stretching at the end.