Workout: Pull up round – Perform each exercise for one minute then rest for one minute. (Round 1 and 3) Pushup round – Perform each exercise for one minute then rest for one minute. (Round 2 and 4) Repeat for a total of four rounds. Round 1 / Round 3 KB Swings Pull Ups KB Cleans Pull Ups KB 2 …
September – Hill Run
Workout: Find a hill or stadium stairs and sprint to the top and jog back down. At the bottom of the hill or stairs do 10 push-ups (that is one round). Repeat for a total of 20 minutes. Count how many rounds you can do in 20 minutes.
August – 20 Rep Challenge
Workout: Use Dumbbells or Kettlebells Download PDF Instructions: ForwardFit_Workout_Challenge_Aug_2010_pg_1 ForwardFit_Workout_Challenge_Aug_2010_pg_2 Pushup and Rows – (10 per arm) Toe Touch to Pull Over Shoulder Press Squat (shoulder carry) Repeat for five total rounds (400 total reps) *To make it more challenging try not to set down the dumbbells during the entire workout. Times: Amy – 24:52 Toby-13:45 Nicole – 24:54 Meghan …
July
Workout: If you have the ropes (featured in the video section) – See how long you can sustain the double wave pattern. If you do not have the ropes try to see how long you can do jump rope for. After you finish the above challenge, Run 5 miles Each week try to improve your time.
June
Workout: Do as many reps as you can in 3 minutes 1 mile Run 3 min – Pull Ups 3 min – Push Ups 3 min – Full Sit Ups 1 mile Run
May
Workout: Repeat for 3 rounds for time 20 Kettlebell Swings 20 Kettlebell Overhead press each arm 20 Push-ups 20 V-situps 20 Jumping jacks 20 Pull-Ups
April – Leg Blast
Workout: Repeat 2-3 times! 5 min – Shuttle run 1 min – Kettlebell Squat 1 min – Jumping Jacks w/ Rope Rest 1 min 1 min – Walking kettlebell lunge 1 min – Kettlebell swings 1 min – Walking Kettlebell lunge 1 min – Kettlebell squats 1 min – Box jumps (12″ or higher) Rest 1 Min 5 min – …
March – 20/10 Workout Challenge
Workout: Do as many rounds as you can in 20 min. 20 – Deadlifts – 135lbs 10 – Dumbbell Push-Ups and Row 20 – V-Sit-ups 10 – Burpees to Pull-Ups Send us your rounds and we will post them!
February – Kettlebell Tabatas
Workout: (Tabata is 20 seconds of work and 10 seconds of rest for 8 rounds) Perform Tabatas on each of the three exercises below. 8 rounds then rest one minute. After rest move to the next exercise. Kettlebell Swings – 8 rounds Kettlebell Snatches – 8 rounds Kettlebell Burpee to Clean – 8 rounds
January – The 5 Minute Kettlebell Drill
Workout: Perform all exercises with a Kettlebell for 5 minutes with 1 to 2 minute rest between exercises. Snatches – 5 min (switch sides as you get tired) Turkish Getups – 5 min (alt sides 1 rep at a time) Swings – 5 min (any type – 2 hand, 1 hand, alt)