9 Workout Challenges to End the Week Strong

9 Workout Challenges to End the Week Strong

It’s Friday. You’ve worked your ass off all week and you’re ready to grab a beer and relax. Too bad! There is no rest for the wicked, and there should be none for you either. Finish the week strong by selecting one of these 9 workout challenges.

Pick one of these 9 workout challenges and finish your week strong! Be sure to write down your results, then try the same challenge in 4 weeks to see if your program is working.

Be sure to warm up properly before busting out any of these challenges. As with any exercise program, be sure to consult your physician before attempting them.

100/100 Barbell Hell

INSTRUCTIONS EXERCISES GOAL
Use an Olympic Barbell with no weight. Don’t put down the weight until all reps are complete.

BARBELL BACK SQUAT / 100

BARBELL MILITARY PRESS / 100

Complete the entire set without putting the weight within 10 minutes.

Hard “Core” Kettlebell Test

INSTRUCTIONS EXERCISES GOAL

Perform 3 sets of each exercise on each arm prior to moving to the next. Recover as much as you need to have good form.

KETTLEBELL WINDMILL / 10

KETTLEBELL SWING / 10

KETTLEBELL GET UP / 10

Complete all exercises using at least a 24kg (53-pound) kettlebell.


Double-D Day

INSTRUCTIONS EXERCISES GOAL
Grab two dumbbells and quickly switch between 5 reps of each exercise. Complete as many sets as possible in 20 minutes.

2 DUMBBELL SQUAT THRUSTER / 5

2 DUMBBELL FLOOR PRESS / 5

2 DUMBBELL RENEGADE ROW / 5

Complete 20 sets within 20 minutes.

Kettlebell Leg Scorcher

INSTRUCTIONS EXERCISES GOAL
Grab a kettlebell and try not to put it down until each set is complete. Do 5 sets.

KETTLEBELL SQUAT / 25

WALKING LUNGE / 25

KETTLEBELL DEADLIFT / 25

Complete all 5 sets without ever putting down the weight. Men use at least 50lbs. Women use at least 35lbs.

Simple but Deadly

INSTRUCTIONS EXERCISES GOAL

Complete 10 rounds of this circuit resting as little as possible. The hold are your rest periods. 

PLANK / 60 SECONDS

WALL SIT / 60 SECONDS

BURPEES / 20 REPS

COMPLETE ALL 10 ROUNDS IN UNDER 30 MINUTES

Complete all 10 rounds in under 30 minutes.


10-by-10 Turnover

INSTRUCTIONS EXERCISES GOAL

Perform as many rounds as you can within 10 minutes.

PUSH UPS / 10

WEIGHTED SIT UPS / 10

Your goal is to complete at least 10 rounds within 10 minutes using a 25b plate for the sit ups.


The 100 Pump

INSTRUCTIONS EXERCISES GOAL

Perform as many reps as you can for exercise, 3 sets of each. Write down your total reps.

DUMBBELL HAMMER CURLS / MAX

DUMBBELL TRICEP EXTENSIONS / MAX

BARBELL CHEATER CURLS / MAX

BARBELL LYING TRICEP EXT / MAX

Your goal is to complete 100 reps of each exercise.


Squat It, Walk It, Thrust It

INSTRUCTIONS EXERCISES GOAL

Complete as many rounds as possible within 20 minutes. Record how many rounds you completed. 

DUMBBELL SQUAT / 20

DUMBBELL FARMER WALK / 50M

DUMBBELL THRUSTER / 20

Try to complete 8 rounds before the 20 minutes is up.


Short-Circuit

INSTRUCTIONS EXERCISES GOAL

Set a clock for 10 minutes and perform each exercise for 60 seconds for 2 sets.

PUSH UPS / 60-sec

MOUNTAIN CLIMBERS / 60-sec

SIT UPS / 60-sec

JUMPING JACKS / 60-sec

BURPEES / 60-sec

Keep count and try to do at least 50 reps of each exercise.


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