May/June Challenge Workout

Here’s a challenge to help you gauge your improvement over the next couple of months. I borrowed this challenge from Forest Vance, of Forest Vance Training. He also produced a How To video that you may find helpful.

During Challenge Round 1, you will do the workout as described below in class or in your personal training session. Add up the total number of repetitions you do to get your score. In Challenge Round 2, you’ll repeat the workout, add up your score, and see how much you’ve improved!

We’ll be doing these exercises in class and in personal training sessions throughout the challenge to help you progress.

Challenge Round 1 – week of May 12^th

Challenge Round 2 – week of June 9^th

The Bodyweight/Medicine Ball/Kettlebell* Challenge Workout

MB Chops or KB Swings*

Hand Release Push-ups

Walking Lunges

Bodyrows

Squat Thrusts with a Clap

Notes on these exercises:

1. Chops/swings* – note size of med ball or kettlebell* used.
2. Hand Release Push-ups – at the bottom of each rep, take hands off floor
3. Walking lunges – lightly touch knee to the ground on each rep. Each step counts as one.
4. Rows – any grip
5. Squat Thrusts – No push-up at the bottom. Clap hands above the head at the top of each rep

* EXPERIENCED SWINGERS ONLY!!!

Challenge Round Instructions

Get as many reps as you can of each exercise in 60 seconds.

Rest for 30 seconds between exercises.

Do three rounds total, resting for 60 seconds between rounds.

Your score is the total number of repetitions you do in the workout.

Score benchmarks

300 = great

375 = amazing

450+ = world class

Get to your workout. Do the work. Track your progress!