Pick a Challenge
Summer Requests
4 variations available
Workout: 10 each Alternating Lunges, Bear Oblique Sit, Dead Bug, 1-Hand Push-ups; 20 each Step-up/Backward Lunge; 25 each Bicycle Crunches. 1 round.
Workout: 10 each Alternating Lunges, Bear Oblique Sit, Dead Bug, 1-Hand Push-ups; 20 each Step-up/Backward Lunge; 25 each Bicycle Crunches. Repeat 2 rounds.
Workout: 10 each Alternating Lunges, Bear Oblique Sit, Dead Bug, 1-Hand Push-ups; 20 each Step-up/Backward Lunge; 25 each Bicycle Crunches. Repeat 3 rounds.
Workout: 10 each Alternating Lunges, Bear Oblique Sit, Dead Bug, 1-Hand Push-ups; 20 each Step-up/Backward Lunge; 25 each Bicycle Crunches. Repeat 4 rounds.
Approaching Threshold
2 variations available
A 6-round bodyweight circuit: 100 high knees, 8 inclined push-ups, 6 inchworms, 10 squats, and 10 plank-to-downward dogs.
6 rounds: 100 high knees, 15 push ups, 10 burpee-to-plank, 20x 15lb goblet squats, 10 plank-to-down dog.
Aero
2 variations available
Complete 5 rounds of: 100 run in place, 20 bear crawls (F/B), 20 walking lunges, 10 plank to standing, 10 squat to march, and 20 crab walks (forward).
Complete 5 rounds of: 100 high knees, 50 bear crawls (F/B), 50 walking lunges, 10 burpee to plank (no push-up/minimal jump), 30 squat to march, and 50 crab walks (forward).
Complete 5 rounds of: 50 High Knees, 20 Lateral Squats (ea), 20 X-Squat Jumps, and 10 Bear to Oblique Sits (ea).
Allison's Week 2
2 variations available
4-round workout: 50 Mountain Climbers, 50 Dead Bugs, 20 Push-ups, 20 Split Squats (each leg), and 50 Invisible Jump Ropes.
6-round workout: 50 Mountain Climbers, 50 Dead Bugs, 20 Push-ups, 20 Split Squats (each leg), and 50 Invisible Jump Ropes.
Time yourself completing lunges & push-ups: Do 10 reps down to 1, then another set of 10 reps. Keep front foot flat on lunges.
Band Stuff
3 variations available
4-round resistance band workout: 10 Plank to Pike, 20 Light Band Push/Pull, 20 Light Band Deadlift. Requires a variety set of resistance bands.
4-round resistance band workout: 10 Plank to Pike, 20 Light Band Push/Pull, 20 Average Band Deadlift. Requires a variety set of resistance bands.
4-round resistance band workout: 10 Plank to Pike, 20 Average Band Push/Pull, 20 Heavy Band Deadlift. Requires a variety set of resistance bands.
4-round workout requiring various resistance bands: Elbow-to-hand Plank (5 reps), Bodyweight Reverse Fly (20 reps), Light Band Push/Pull (15 reps each), Heavy Band Deadlift (20 reps).
200 glute bridges with 1 sec pause at top 100 long stride lunges each side 500 high knees total Break it up however you see fit!
Driveway
3 variations available
Finish this challenge: 50 Mountain Climbers, 200 High Knees, 25 Bear to Oblique Sits, 25 Alternating Crossover Lunges, 25 Push Ups, 25 Squat Jumps. Rest & break up reps as needed.
Finish this challenge: 100 Mountain Climbers, 300 High Knees, 50 Bear to Oblique Sits, 50 Alternating Crossover Lunges, 50 Push Ups, 50 Squat Jumps. Rest & break up reps as needed.
Finish this challenge: 200 Mountain Climbers, 500 High Knees, 100 Bear to Oblique Sits, 100 Alternating Crossover Lunges, 50 Push Ups, 100 Squat Jumps. Rest & break up reps as needed.
Easy on the Knees
2 variations available
3 rounds of: Bear crawl (20 steps), Side plank pulses (10/side), Groiner to O/H reach (5/side), Spiderman push up (4/side), Single leg RDL (6/side), Dead bug (6/side).
3 rounds of: Bear crawl (20 steps), Side plank pulses (20/side), Groiner to O/H reach (10/side), Spiderman push up (10/side), Single leg RDL (8/side), Dead bug (8/side).
A 4-round workout challenge: 20 Squat to Chair, 5/side Spiderman Push-ups, 10/side Reverse Lunges, 10/side Push-up Bear Crawls, 10 Squat Jumps.
Fit Fall
4 variations available
A 4-round bodyweight circuit: Lunges, bear crawls, jump rope, split squats, walkouts, & jumping jacks.
A 4-round bodyweight circuit: Lunges, bear crawls, jump rope, split squats, walkouts, & jumping jacks.
A 4-round bodyweight circuit: Lunges, bear crawls, jump rope, split squats, walkouts, & jumping jacks.
A 4-round bodyweight circuit: Lunges, bear crawls, jump rope, split squats, walkouts, & jumping jacks.
Fried Mondays and Bacon
4 variations available
Dead bug x 20 total Plank clock spins x 4 each way X-Squat Jump x 10 each Bear walk x 20 steps Seated 1-arm band row x 15 each Single leg calf raise x 15 each Repeat for 1 rounds
Dead bug x 20 total Plank clock spins x 4 each way X-Squat Jump x 10 each Bear walk x 20 steps Seated 1-arm band row x 15 each Single leg calf raise x 15 each Repeat for 2 rounds
Dead bug x 20 total Plank clock spins x 4 each way X-Squat Jump x 10 each Bear walk x 20 steps Seated 1-arm band row x 15 each Single leg calf raise x 15 each Repeat for 3 rounds
Dead bug x 20 total Plank clock spins x 4 each way X-Squat Jump x 10 each Bear walk x 20 steps Seated 1-arm band row x 15 each Single leg calf raise x 15 each Repeat for 4 rounds
Good Weekend
4 variations available
1-round workout: Bear Taps x10/side, Jump Rope x100, Squat Reach x10/side, Plank Up-Downs x5/side, Jumping Jacks x30, RFE Split Squats x10/side.
2-round workout: Bear Taps x10/side, Jump Rope x100, Squat Reach x10/side, Plank Up-Downs x5/side, Jumping Jacks x30, RFE Split Squats x10/side.
3-round workout: Bear Taps x10/side, Jump Rope x100, Squat Reach x10/side, Plank Up-Downs x5/side, Jumping Jacks x30, RFE Split Squats x10/side.
4-round workout: Bear Taps x10/side, Jump Rope x100, Squat Reach x10/side, Plank Up-Downs x5/side, Jumping Jacks x30, RFE Split Squats x10/side.
Jump Around
3 variations available
* Jumping jacks x 50 * Split jumps x 5 each * Invisible jump rope x 50 * Squat jumps x 10 Repeat for 4 rounds
* Jumping jacks x 100 * Split jumps x 10 each * Invisible jump rope x 100 * Squat jumps x 20 Repeat for 4 rounds
* Jumping jacks x 100 * Split jumps x 20 each * Invisible jump rope x 200 * Squat jumps x 40 Repeat for 4 rounds
Descending ladder of jump ropes and squats: * 100 jump rope * 50 bodyweight squats * 90 jump rope * 45 bodyweight squats * 80 jump rope ... * 10 jump rope * 5 bodyweight squats If you don't have a jump rope, feel free to use an "invisible" one :)
200 squats, 100 walking lunges (each side), and 500 invisible jump ropes. Break it up as desired!
Legs and Abs Descending Ladder
2 variations available
Five rounds of four exercises in a descending ladder: * Split squat x 25 each * Plank to T-position x 25 each * Bodyweight squat x 50 total * Bicycle crunches x 25 each * Split squat x 20 each * Plank to T-position x 20 each * Bodyweight squat x 40 total * Bicycle crunches x 20 each * ... * Split squat x 5 each * Plank to T-position x 5 each * Bodyweight squat x 10 total * Bicycle crunches x 5 each
Five rounds of four exercises in a descending ladder: * Split squat x 50 each * Plank to T-position x 25 each * Bodyweight squat x 100 total * Bicycle crunches x 50 each * Split squat x 40 each * Plank to T-position x 20 each * Bodyweight sqat x 80 total * ... * Split squat x 10 each * Plank to T-position x 5 each * Bodyweight squat x 20 total * Bicycle crunches x 10 each
Living Room Glacier
4 variations available
1-round fitness challenge: 20 Split Squats/leg, 10 Offset Push Ups/way, 10 Leg Lowering/leg, 50 Bottom 1/2 Squats, 20 Burpee to Plank, & 50 Bear Crawl/direction.
2-round fitness challenge: 20 Split Squats/leg, 10 Offset Push Ups/way, 10 Leg Lowering/leg, 50 Bottom 1/2 Squats, 20 Burpee to Plank, & 50 Bear Crawl/direction.
Difficult 3-round fitness challenge: 20 Split Squats/leg, 10 Offset Push Ups/way, 10 Leg Lowering/leg, 50 Bottom 1/2 Squats, 20 Burpee to Plank, & 50 Bear Crawl/direction.
Intense 4-round fitness challenge: 20 Split Squats/leg, 10 Offset Push Ups/way, 10 Leg Lowering/leg, 50 Bottom 1/2 Squats, 20 Burpee to Plank, & 50 Bear Crawl/direction.
Mountain climbers x 50 Walking lunge x 20 High knees x 100 Frog jumps x 20 Squat to march x 20 Repeat for 1 round
Muddy Ascending Ladder
2 variations available
Perform 6 rounds of Bodyweight Squats and Side Planks from Knees. Increase squats by 5 reps each round (5 to 30) and side planks by 5 seconds each round (15 to 40). This is a progressive difficulty workout.
Perform 6 rounds of Alternating Backward Lunges and Side Planks. Increase lunges by 5 reps each round (5 to 30) and side planks by 5 seconds each round (15 to 40). This is a progressive difficulty workout.
Gentle 5-round bodyweight workout for fitness beginners (squats, push-ups, planks) designed to prevent extreme soreness after initial workouts.
On the Road Again
2 variations available
6 rounds of: 10 bottom half squats, 4/side offset push-ups, 5/side dead bug, 10 bodyweight squats, 10 jumping jacks.
6 rounds of: 20 bottom half squats, 10/side offset push-ups, 10 double leg lowering, 10/side alternating side squats, 30 jumping jacks.
A ladder challenge combining push-ups & bodyweight squats. Reps ascend from 1 to 10, then descend from 9 back to 1 for both exercises.
Shorty
●4 rounds: 10 Push-ups, 8 Alternating Dead Bugs (ea), 4 Elbow-to-Hand Planks (ea), 10 Walking Lunges (ea).
50 each Plank (elbows to hands), 200 each Alternating Dead Bug, 100 Burpees. Break up reps as desired.
Surviving
3 variations available
Alternating bird dog x 10 each Side squat x 10 each Bodyweight renegade row x 10 each Leg lowering x 10 each Bodyweight squat x 20 1-1/4 push up x 10 Repeat for 2 rounds
Alternating bird dog x 10 each Side squat x 10 each Bodyweight renegade row x 10 each Leg lowering x 10 each Bodyweight squat x 20 1-1/4 push up x 10 Repeat for 4 rounds
Alternating bird dog x 10 each Side squat x 10 each Bodyweight renegade row x 10 each Leg lowering x 10 each Bodyweight squat x 20 1-1/4 push up x 10 Repeat for 6 rounds
4-round bodyweight circuit: Plank from elbows to hands (5/side), Bent over reverse fly (20), Renegade row (15/side), Arm Pumps (100).