We are firm believers in following every single little detail of a workout program and it’s diet plan. When you deviate from the specifics, it can be a slippery slope—especially for beginners. And before you know it, the program you started is something else completely, but that’s a whole other discussion.
What we got you interested in is that headline. Here’s what we got:
Following a program for 4-8 weeks, then another for 6-12 weeks or whatever it calls for can get stale… boring. One perfect way to change things up and boost your motivation is to take on some type of fitness challenge. The following five workouts were programmed by Wyatt Krueger, owner of CrossFit Amherst and a long-time contributor to HumanFitProject.
So, take a break from your regular programming and try one (or all) of these challenges.
Record your results, then go back in a few weeks or a month and see how you’ve improved.
Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com
# 1: The 20-10 Challenge
Complete all exercises as one circuit. Rest 30 seconds in between circuits. Complete for a total of 5 rounds.
20 Squats
10 Renegade Row Push Ups
20 Front Squats
10 Renegade Row Push Ups
20 Front Raises
10 Renegade Row Push Ups
20 Forward Lunges
10 Renegade Row Push Ups
20 Reverse Lunges
10 Renegade Row Push Ups
# 2: The Dumbbell Complex Challenge
Without putting the dumbbell down—complete the following exercises as a circuit. Rest 30 seconds between sets. Attempt to increase the weight with each set. Complete 3 total sets.
10 Dumbbell Squats
10 Dumbbell Squat Cleans
10 Dumbbell Thrusters
10 Dumbbell Shoulder Presses
# 3: The Descending Rep Challenge
Rep scheme is descending, and allows for great strength work as well as some conditioning. Each movement is performed for 10 reps. Once all are completed you then perform each movement with 9 reps, and so on down to 1 rep of each movement.
10-9-8-7-6-5-4-3-2-1
Bench Press
Deadlift
Dips
Pull Ups
# 4: The 500-Rep Challenge
Move through this circuit one time at 50 reps per movement.
1-50 Push Ups
2-50 Air Squat Jumps
3-50 Inverted Barbell Pull Ups
4-50 Neutral Grip Dumbbell Shoulder Press
5-50 Dumbbell Front Squat
6-50 Russian Twists
7-50 Renegade Rows
8-50 V-Ups
9-50 Bench Hops
10-50 Mountain Climbers
# 5: The Bear Complex Challenge
You will complete four sets. Increase weight each set: Perform all 5 movements in succession, 2:00 rest between sets:
5 Hang Cleans
5 Reverse Front Rack Lunges (5 each side)
5 Push Press
10 Back Squat
10 Sumo Deadlift High Pull
#6: The 1-Minute Challenge
At the start of every minute, complete the following exercises as quickly as possible. Rest for the remainder of that minute and begin again at the start of the next minute. Continue for a total of 10 minutes.
5 Barbell Thrusters
5 Burpees
#7. The Giant Set Challenge
Complete each exercise with :10 rest between movements and 1-2 minutes rest between sets. Complete a total of 5 sets.
5 Deadlift
5 Bent Over Barbell Row
5 Chin Ups
5 Reverse Dumbbell Flys
#8. The Kettlebell OLY Challenge
Complete five rounds.
KB Snatch
Complete as many as possible in 45 seconds.
Rest 15 seconds
KB Clean
Complete as many as possible in 45 seconds.
Rest 15 seconds.
#9. The Core Crushing Challenge
Complete five rounds of the following exercises. Rest 2 minutes rest between rounds.
20 Reverse Crunches
20 Barbell Roll Outs
20 Hanging Windshield Wipers
20 Lying Med Ball Pass
#10. The Dumbbell HIIT Challenge
Complete for five rounds with 3 minutes rest between rounds.
:40 Mountain Climbers
20 Alternating Dumbbell Curls
:40 Squat Thrusts
20 Dumbbell Floor Press
:40 Reverse Lunges
20 Shoulder Press
:40 Hollow Hold Flutter Kicks
20 Bent Over Dumbbell Rows
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