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.
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).
Time yourself completing lunges & push-ups: Do 10 reps down to 1, then another set of 10 reps. Keep front foot flat on lunges.
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.
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.
200 squats, 100 walking lunges (each side), and 500 invisible jump ropes. Break it up as desired!
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.
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.
Shorty
●4 rounds: 10 Push-ups, 8 Alternating Dead Bugs (ea), 4 Elbow-to-Hand Planks (ea), 10 Walking Lunges (ea).
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