Physical Challenges


Click on the name of the exercise for instructions

Week

Challenge

Extreme Challenge
500 Stair Steps (both up and down counts) 500 Stair Steps (only up counts)
50 Static Lunges 50 Mountain Climbers
Chair squats, 3 sets -10 reps per set 20 Froggy Jumps
Front kick plank, 1 set -10 reps per set Front kick plank, 3 sets -16 reps per set
Pelvic Curl, 3 sets -5 reps per set Pilates 100
Hold tree pose in beginner or advanced pose for 45 seconds Hold tree pose for 2 minutes each leg (for an extra challenge try it with eyes closed and arms above your head)
Hold plank position for 20 seconds, repeat 3 times Hold plank position for one minute, repeat 3 times
Jump rope for 3 minutes Jump rope for 8 minutes
Superman, 1 set -5 reps Superman, 15 reps – 3 sets
50 jumping jacks 25 plyo-jacks
15 wall or knee push-ups 15  push-ups
Plie squat on toes, hold for 20 seconds – 3 sets Squat thrusts for 60 seconds
Hold bridge position for 30 seconds per rep, 3 reps Hold bridge position for 30 seconds per leg, per rep, 3 reps
Basic one leg squat and reach, 5-10 reps- 2 sets Advanced one leg squat and reach, 10 reps- 2 sets
Squat jump for 20 seconds Squat jump for 30 seconds
Side to side lunges -no jump- (60 seconds, alternating sides) Side to side jumping lunges (60 seconds, alternating sides)
Prisoner squat -no jump- 30 seconds Prisoner squat jumps- 60 seconds
1000 Stair Steps (both up and down counts) 1000 Stair Steps (only up counts) – better yet, run this one!
Staggered long jumps for 60 seconds Long jump for 60 seconds
Walk 3 miles Walk 3 miles
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