May/June Challenge Workout

Here’s a chIMG_1368allenge 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 12th

Challenge Round 2 – week of June 9th


The Bodyweight/Medicine Ball/Kettlebell* Challenge Workout

MB Chops or KB Swings*

Hand Release Push-ups

Walking Lunges


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



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!



  1. Eileen Davis on May 14, 2014 at 8:45 am

    Completed round one of this challenge last night with Elyse. INTENSE!!!!

    • michelle on May 14, 2014 at 3:28 pm

      I heard you killed, it!

  2. Mary on May 15, 2014 at 9:29 am

    2 burning questions, Michelle:
    1. Can we get our scores (lack of blood supply to the brain left me unable to add on Monday), and
    2. Is there a jump with the clap on the squat thrusts or just a clap? Extremely critical, I know….

  3. michelle on May 15, 2014 at 11:26 am

    1. Scores will be posted on Monday. I’ll email yours to you in a bit.
    2. Yes, extremely critical. There is a jump with the clap on the squat thrusts.

    Keep rockin’ out, MK!