Workout: Do as many rounds as you can in 15 Minutes then do 5 minutes of stairs. Then repeat the entire routine one more time. 10 Pullups 10 Pushups 10 Full situps 10 DB Thrusters Stairs – (5 minutes)
April – The Kiss
Workout: As many rounds as you can do in 20 Min. 20 KB Snatches per side – 12kg 20 Push-Ups 50 Squats 400 meter run Send me your scores and we will post them below!!!
March – Lunge Challenge
Workout: Based off the article, Spring Back to Shape, we put together a challenge based on three exercises, Lunges, Lat pull down and Push-ups. (You can substitute Lat pull down with pull ups to make it more challenging). Forward Alternating Lunges – 1 min Lat Pull Down – 1 min Push-ups – 1 min Reverse Alternating Lunges – 1 min …
February – Barbell Challenge
Workout: Use a barbell for this challenge and do not let go of the barbell during each round. Barbell Shoulder Press – 10 Reps Barbell Front Squat – 10 Reps Barbell Bent Over Row – 10 Reps Barbell Push-Ups – 10 Reps Barbell Deadlifts – 10 Reps Repeat for 30 minutes. How much weight did you use and how many …
January – Snow Hill Climb
Workout: Find a snow covered hill and sprint to the top and jog back down. Repeat for a total of 20 minutes. Count how many rounds you can do in 20 minutes. No snow? add a weighted vest!
December – The Count Up
Workout: This month we will be doing a simple set of exercises starting with one rep and adding a rep each round until 30 minutes is up. (Example – perform each exercise one time in round one. Perform each exercise twice in round two. Perform each exercise three times in round three and so on until 30 minutes is up). …
November – Kettlebell
Workout: Round 1 1 Arm KB Swings – 30 sec (right side) KB High Pulls – 30 sec (right side) KB Snatches – 30 sec (right side) 1 Arm KB Swings – 30 sec (left side) KB High Pulls – 30 sec (left side) KB Snatches – 30 sec (left side) Round 2 KB Single Leg 2 Hand Dead lift …
October – Kettlebell
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 …