Welcome To The Challenge!​

NO EQUIPMENT NEEDED

13-15 MINUTES BODYWEIGHT SESSIONS

All Workouts are Designed for Beginner and Intermediate Training Level.

Do these at home, outdoor or while being on a vacation or business trip.

Each session has instructions right below the video. Read these so you can pick the most accurate workout depending on your needs and what will fire up your interest. 🙂

The challenge is to perform all of the 3 workouts in the next 3 days. Follow your challenge in the same manner as I have outlined it for you.

Let's START! â€‹â€‹â€‹

Day 1 -WORKOUT #1
"
The Crawling Runner"
Workout Duration:
15 Minutes


Here's the workout: 

Set the clock for 30 seconds work, 20 seconds rest. 

​
Do 3 Rounds of the following exercises: 
​
1. High Knee Run in Place

2. Leopard Crawl (Make sure to keep the head up)

3. High Knee Run in Place

4. Crab Crawl

5. â€‹
High Knee Run in Place

Do each one of the movements above for 30 seconds and rest 20 before moving to the next one. When you're done with the round - rest 90 seconds. And repeat. 


Day 2 -WORKOUT #2
"
Engine Booster"
Workout Duration:
13 Minutes


Compared with Workout #1 this one has more focus on the aerobic & cardio work.

It works wonders if you'r goal is to skyrocket your energy, focus and fat-loss.

Quick, dynamic and fun. 

Here's the Workout: 

Set the clock for 20 second work, 20 seconds rest.

Do 8 ROUNDSS of the following movements: 

1. Mountain climbers

2. High Knee Run In Place

3. Speed Burpee


Rest Between Rounds: 90 secods. 

Rest Between Exercises - not allowed.

This session is a true expression of conditioning and practical workout.


Day 3 -WORKOUT #3
"
Legs on Demand"
Workout Duration:
15 Minutes


Here's the workout: 

Do 5 ROUNDS of the following movements: 

1. High Knee Sprint in Place - 30 Reps, Max Speed

2. Jumping Lunges - 12 Reps (6 per leg)

3. Speed Burpees - 10 Reps 

4. Half Squat to Thuck Jumps - 10 reps 

5. High Knee Sprint in Place - 30 Reps, Max Speed

Rest between each exercise - 15 seconds

Rest between rounds - 90 seconds


Your Next Steps..

  • Begin your challenge as soon as possible. It's just  3 days.
  • Keep an eye on your email, I will send you a FREE invitation for my free email fitness course. In the next 60 minutes 🙂 

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