Happy June!
I love challenge workouts, cause they allow me to step outside my conform zone while getting the fat burning and muscle toning benefits of a short workout.
So this month I am coming to you with 3 different workout challenges that you can use for each week of this month.
Challenge Workout Schedule:
Monday – 300 Challenge
Tuesday – Rest and Recover
Wednesday – 1000 Rep Challenge
Thursday – Rest and Recover
Friday – CrossFit Ladder Circuit
Saturday – Abs Scorcher Challenge
Sunday – Rest and Recover
The New 300 Workout Challenge (Get Ripped)
Watch the video here
Perform each exercise for 50 reps one after the other until complete.
Do not move onto the next exercise until all 50 reps are complete…Keep your time!
Heavy Kettlebell Swings (36kg) – 50 reps 1:03
Push Ups – 50 reps 1:30
Inverted Rows – 50 reps 1:56
Burpees – 50 reps 2:18
Abs V-Ups – 50 reps 2:44
Dumbbell Clean and Squat – 50 reps 3:09
You can use this workout as a stand-alone circuit, include it in a larger training session or add this at the end of your training as a finisher.
1000 Rep Challenge
Watch video here
This 1000 Rep Challenge is a high intensity full body workout to help you get lean, muscular and ripped.
Perform 10 reps of each exercise one after the other with little to no rest in between.
Complete all 10 exercises and then repeat for 10 full rounds. The goal is to complete this workout as fast as you can. (Weight indicated is Funk Roberts).
Exercise List
1. Deadlifts – 225lb or (50-65% of 1RM)
2. Push Ups
3. Bench Abs In and Outs
4. Goblet Squats – 50lbs (50-60% of 1rm)
5. Mountain Climbers
6. Inverted Rows
7. Alternating Dumbbell Press – 20lbs (light)
8. Reverse Dumbbell Lunge – 40lbs (50-60% of 1RM)
9. Plank Body Raise
10. Burpees
CrossFit Style Ladder Workout (WOD Challenge)
Watch video here
Funk takes you through a CrossFit WOD challenge workout, which is a CrossFit style ladder circuit. This CrossFit WOD Challenge is a metcon and test to see if you are CrossFit ready or fit like a CrossFit athlete.
Perform each exercise in ladder format for the prescribed reps.
Start with 21 reps each exercise, then 18, 15, 12, 9, 6, until you get to 3 rep each.
Remember you are performing 21 reps of each exercise before moving to the next set, which will be 18 reps per exercises and so on.
Be sure to warm up before and stretch after this workout.
1. Alternating Dumbbell Snatch Heavy 1:55
2. Walking Dumbbell Lunge Heavy 2:33
3. Kettlebell Suitcase Deadlift Heavy 3:20
4. Decline Push Ups 3:53
5. Burpees 4:25
Abs Scorcher Challenge
Watch video here
In today's workout, I take you through a 5 exercise abs workout specifically designed for men over 40. Try this Over 40 Abs workout today and grab 10 Tabata Abs and Core.
Perform each exercise for 30 seconds of work followed by 15 seconds one after the other for 2 straight rounds.
Lying Leg and Hip Abs Raises
Butterfly Crunches
Obliques Side Sliders
Lying Leg Raise
Scissor Kicks
Abs Bicycles
Get It Done!
