Are you fit for the challenge?

Warm-up

1. Stretch

2. 10 minutes heavy bag or other suitable cardio

Main Workout 

5 sets 10 reps

1. Leg Press- Start low weight and gradually increase the weight. Last set until failure. 

2. Tricep Extension- Start around mid weight for your capabilities increase by 10lbs for every set. Last set until failure. 

3. Lat Pull Down- Start mid weight. Increase by 10lbs for every set. Last set until failure. 

4. Overhead Press- Start low weight (just the bar). Increase by 5lbs for every set. Last set until failure. 

5. Chest Press- Start at comfortable weight. Increase 5lbs every set. Last set until failure. 

6. Deadlift- Start comfortable weight. Increase 10lbs for every set. Last set until failure. DO NOT LEAVE ANY GAS IN THE TANK!

Cool-down

1. 10 minutes heavy bag or other suitable cardio

2. Pushups until failure

3. 2-minute plank

4. Stretch

Warm-up

1. Stretch

Main 

1. 10 minutes stairs (Either stair stepper or physical stairs)

2. 10 minutes stationary bike

3. Half-mile run

4. 10  minutes heavy bag or 10 minutes stairs

Cool Down

1. Stretch

Use Wednesday as one of your 2 rest days for the week. Take this time to get your mind right. Remember to fuel body for remaining workouts for the week. 

Warm-Up

1. Stretch

2. 10 minutes stairs or 10 minutes heavy bag for cardio

Main Workout

5 sets 10 reps pyramid style (Increase weight in until set number 3 then decrease back to start weight) 

1. Leg Extension- Start with comfortable weight then increase until 3rd set the decrease back to start weight. Last set until failure.

2. Leg Press- Start low weight. Increase the weight until 3rd set then decrease. Last set until failure.

3. Back Squat-  Start comfortable weight. Increase until 3rd set then decrease. Last set until failure. 

4. Dead Lift- Start low weight. Increase until max is reached. Decease in same increments until start weight. 

5. Scissor Lunge- Use kettlebell goblet style. No need to increase weight. Last set until failure. 

Cool Down

1. 10 minutes stationary bike.

2. Stretch

Our fitness challenges are a great way to push yourself and reach new heights. From weightlifting challenges to running challenges, we've got something for everyone.

Join our online community to connect with like-minded individuals and receive support and encouragement on your fitness journey.

Join our online community to connect with like-minded individuals and receive support and encouragement on your fitness journey.

Join our online community to connect with like-minded individuals and receive support and encouragement on your fitness journey.