Saturday, November 17, 2012

Weekend Workout #25

It's time once again for my Bodyweight Challenge and I thought this weekend would be the perfect time, right before Thanksgiving.  Hopefully this will help give you a boost to stay on track with your fitness goals, as well as help boost your metabolism a bit as we head into the holiday season.

I gave this challenge a few months ago to some of my clients at Anytime Fitness and it was quite the workout.  Lots of sweat and heavy breathing were involved, while each participant walked away feeling exhausted.

This workout is very challenging, and the harder you push yourself the harder it can be.  The best part about a challenge, is that it is solely up to YOU to determine how hard you want to make it.  I timed each participant so that they knew how fast it took them to complete the circuit of exercises, I highly encourage you do the same.  By doing so, you can measure your progress a few months down the road when you do this again.  Your goal would be to best your time to complete all exercises.

The challenge will consist of 10 exercises that you will complete for a certain number of reps.  You'll perform each exercises immediately after the other with as minimal rest as possible while maintaining good form for each exercise.

Workout Format:
I will give you the option of doing either the 150 or 300 Challenge.  These numbers represent the number of total reps you will complete when finished with this workout.  You will do either 15 or 30 reps of each exercise (totaling 150 or 300 reps).  When doing 1-sided exercises, you'll do 1/2 on each side.
For exercises that call for the use of a KB, DB or TRX, choose a weight or angle that is challenging, but hat allows you to be able to complete all reps with sacrificing form.

I did his challenge a while ago and it took me 11:20 to complete the circuit.  I used a 20lb. Kettlebell for the Reverse Lunge and 1-Arm Press, and the TRX for the 1-Arm Rows.  Can you beat my time?  If so, I want to hear about it and the time it took you to complete

1. Fast Mountain Climbers

2. Jump Squats - squat down and jump as high as you can, land softly, and immediately repeat

3. Push Ups - starting from plank position on hands

4. Side Lunges - self explanatory, just make sure to keep hips back and upper body straight up

5. Slow Mountain Climbers - same as #1 above but very slow and controlled

6. Y-Squats

7. Reverse Lunge with  1-Arm Press (use either a Kettlebell or Dumbbell)

8. 1-Arm Row (use either a Kettlebell, Dumbbell, or TRX)


9. Dirty Dogs

10. Burpees ! - the classic style...with the push up and jump

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