Pick a Challenge
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.
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.
A 6-round bodyweight circuit: 100 high knees, 8 inclined push-ups, 6 inchworms, 10 squats, and 10 plank-to-downward dogs.
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.
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.
Jump Around
3 variations available
Complete 4 rounds of: 50 Jumping Jacks, 5 Split Jumps (each leg), 50 Invisible Jump Ropes, and 10 Squat Jumps.
Complete 4 rounds: 100 Jumping Jacks, 10 Split Jumps (each), 100 Invisible Jump Rope, 20 Squat Jumps.
Complete 4 rounds of: 100 jumping jacks, 20 split jumps each, 200 invisible jump rope, and 40 squat jumps.
Descending ladder: Start with 100 jump ropes & 50 bodyweight squats. Decrease by 10 jump ropes & 5 squats each round, down to 10 jump ropes & 5 squats. Invisible jump rope option.
Legs and Abs Descending Ladder
2 variations available
Five-round descending ladder workout featuring Split Squats, Plank to T-positions, Bodyweight Squats, and Bicycle Crunches. Reps decrease by 5 each round, starting from 25/50 (per side/total) and ending at 5/10.
A 5-round descending ladder challenge with Split Squats, Plank to T-position, Bodyweight Squats, & Bicycle Crunches. Reps decrease each round, starting from 50/25/100/50 (each/each/total/each) down to 10/5/20/10.
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.
Complete one round of: 50 Mountain Climbers, 20 Walking Lunges, 100 High Knees, 20 Frog Jumps, and 20 Squat to Marches.
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).
Surviving
3 variations available
Full body workout: Bird dog x10, side squat x10, BW renegade row x10, leg lowering x10, BW squat x20, 1-1/4 push up x10. Repeat 2 rounds.
Complete 4 rounds of: 10 each alternating bird dog, side squat, renegade row, leg lowering; 20 bodyweight squats; 10 1-1/4 push ups.
6 rounds of: Alternating Bird Dog (10 each), Side Squat (10 each), BW Renegade Row (10 each), Leg Lowering (10 each), BW Squat (20), and 1-1/4 Push-up (10).
4-round bodyweight circuit: Plank from elbows to hands (5/side), Bent over reverse fly (20), Renegade row (15/side), Arm Pumps (100).