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challenge

Workout: Mini-Challenge & Tabata Time!

woman doing bicycle crunches in front of a wall full of windows

Time: 45 - 60 minutes

Equipment Needed: A Stopwatch

Warm Up: 5 - 10 minutes

Timed Round: 10 Minutes

Repeat as many rounds as possible of the following exercises. Rest only when necessary and keep track of your total rounds. Repeat this workout again in the future to track progress.

  • 8 Push-Ups - modified or regular

  • 8 Reverse Lunges - each side

  • 8 Floppy Burpees - use regular burpees as a modification

Rest 3 - 5 minutes.

Tabatas:

Each Tabata needs to be completed for 8 sets (or 4 minutes total). For example: 20 seconds of squats, 10 seconds rest, 20 seconds mountain climbers, 10 seconds rest, 20 seconds squats, 10 seconds rest, etc… until you reach 4 minutes (8 sets) total. Allow 2 - 4 m minutes rest after each numbered Tabata.

Tabata #1

  • Squats

  • Mountain Climbers

Tabata #2

  • Bicycle Crunches

  • V-Jumps

Ladder:

Perform 8 reps of each exercise, then 7 reps each, then 6 reps and so on until they reach 1 rep of each exercise. As fast as possible with proper form. Rest 1 - 3 minutes when done. 

  • Inchworms

  • Standing Tuck Jumps

Glutes:

Complete 1 - 2 sets of the following exercises. Allow 45 seconds rest between sets. 

  • Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - left leg

  • Abduction - 30 seconds full range of motion & 30 seconds top half of the range of motion - right leg

  • 45 seconds Fire Hydrants - left side

  • 45 seconds Fire Hydrants - right side

Core:

Complete 2 - 3 sets of the following exercises.

  • 30 seconds Jack-Knife Crunches - left leg straight

  • 30 seconds Jack-Knife Crunches - right leg straight

  • 30 seconds Rest

  • 30 seconds Reverse Crunches

  • 30 seconds Plank

  • 30 seconds Rest

  • 30 seconds Quadruped - left

  • 30 seconds Quadruped - right

  • 60 seconds Rest

Cool Down & Stretch: 5 - 10 minutes

Workout by: Dr. Saara Haapanen

Photo Credit: Canva by instaphotos

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Workout: Rocky Road Challenge

man doing dips on a cement bench outside

Time: 45 minutes

Equipment Needed: Weights / Bands

Warm Up and Stretch: 5 - 10 minutes

Challenge:

Complete 2 Rounds of the following challenge in your best time possible (with perfect form). Modify as necessary. Make sure to record your time for future challenges.

  • 30 Dips

  • 25 Box Jumps (or double unders)

  • 30 Sit-Ups

  • 25m Bear Crawl

  • 200m Sprint

  • 25 Spiderman Plank (25 of each side)

  • 30 Bicep Curls

  • 25 Side Plank with a Dip (25 on each side)

  • 30 Regular Burpees

  • 200m Sprint

Walk ¼ mile with water for recovery.

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Javier Sanchez Mingorance

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Workout: Multiple Madness (Challenge)

11_9_21 - Multiple Madness.jpg

Time: 45 minutes

Equipment Needed: Step and Chair/Bench

Warm Up: 5-10 minutes

Challenge:

This one is advanced and is NOT suitable for everyone but can be modified for beginners. Complete the following Challenge at one time in your best time possible (with perfect form).

  • ¼ mile (½ of it forwards, and ½ of it backwards)

  • 7 Inchworms

  • 14 Dips

  • 21 Box Jumps (or 21 Step-Ups on each side)

  • 28 Double Unders (or 100 regulars)

  • 21 Box Jumps (or 21 Step-Ups on each side)

  • 14 Dips

  • 7 Inchworms

  • ¾ mile Run (Forwards)

  • 7 Inchworms

  • 14 Dips

  • 21 Box Jumps (or 21 Step-Ups on each side)

  • 28 Double Unders (or 100 regulars)

  • 21 Box Jumps (or 21 Step-Ups on each side)

  • 14 Dips

  • 7 Inchworms

  • ¼ mile (½ of it forwards, and ½ of it backwards)

Rest as Needed

Cash Out:

Perform 2 sets of the following exercises.

  • 30 Abduction on EACH Side

  • 30 Fire Hydrants on EACH Side

Cool Down and Stretch: 5-10 minutes


Photo Credit: Canva by Boggy

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Workout: Quarter Conditioning Challenge

Quarter Conditioning Challenge.png

Time: 30-45 minutes

Equipment Needed: Step or Box

Warm Up: 5 - 10 minutes

Complete 4 Sets: Try to do it in your best time with minimal rest.

  • 25 Box Jumps OR 25 Step-Ups per Side OR 50 Touches 

  • 25 Sumo-Deadlift High Pulls

  • 25 Pike Push-Ups

  • 25 Hollow Rock OR 25 Modified V-Ups

  • ¼ mile Run OR ⅛ mile Walk

Cool Down and Stretch: 5 - 10 minutes

 ***If you are unsure of how to properly perform the Hollow Rock, check out this video: http://www.youtube.com/watch?v=WxMtbEQFpnw


Photo Credit: Canva by Jacob Lund

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