Want to bring in the New Year strong? Well, if you’re like me, that would be a helllll to the yessss!
Ok then. This is how a #bossbabe does it. ? You ready?
I’m going to give you 5 total body exercises that you will perform for 10 reps each for 5 full rounds, done at your own pace.
Just a warning, after round 4 I was like, “fuuuuuuck. ” ? ? ?
This challenge will serve as a fitness test for you to perform once a month throughout 2018 with a goal of either:
- Beating your last time using the same weights
- Increasing your strength (expect your time to increase as you progress as well - that’s not a BAD thing!)
Before I go any further, there’s something you should know.
HOW you perform each move MATTERS.
In other words, I expect you to stay focused, in control & honest with the weight you are lifting through every. single. rep.
No getting sloppy. No ignoring that instinct to lighten up your weight.
...or ignoring that instinct that you could indeed handle a bit more. ?
Ok, now that we have that cleared up.
You have 5 moves:
- Curtsy Squat + Press Right (1 dumbbell for shoulder strength)
- Curtsy Squat + Press Left (Same dumbbell for shoulder strength)
- Deadlift + Row (a pair of dumbbells or a barbell)
- Plank to Push Up Right & Left (5 reps each side, 10 total)
- Power V-ups (or seated knee tucks)
Each move is performed for 10 reps each.
You will do 5 rounds total. Or do your very best to get 5 rounds complete.
The true challenge: Do it under 20 minutes & 18 seconds.
That’s it. 5 Simple moves, yet no muscle group left out. Especially the heart! Keep a steady pace at the appropriate weight for you & your heart will be pounding out of your chest.
I used a 25 pounder for the first 2 exercises & a pair of 30’s for the deadlift/row combo. I stayed committed to these weights throughout all 5 sets, but you don’t have to! You can start with a certain weight & either upgrade or downgrade at any point you don’t feel focused, in control & true to your breathing through proper form.
I did it in 19 minutes & 20 seconds.
What’s your time & what weight did you choose? Tag a friend & post your scores below in the comments or on social media. Be sure to tag me @RealFit.tv
Click to tweet: Do this strength & cardio time challenge in under 20:18 with me!
Are you questioning your form while you workout? Do you wish you had better cues on proper alignment, foot position & reminders of when & how to breathe? Question no further. RealResults is my unique coaching program that gives you a brand new just-press-play follow along workout to do with me every single week. With every video you learn more & more about yourself - what feels right, what doesn’t. And most importantly, we get to connect in our live stream workouts when you need some one-on-one attention. Get involved by beginning your first month here. I can’t wait to train together!