Total Body Challenge

Today’s workout is a challenge that can be repeated each week.  The exercises challenge you to work each body part.  You will perform 25 reps of each exercise and complete everything for one set.  The trick is going to be to time yourself.  You should be able to complete this workout in 25 minutes or less to start.  Set a time goal for yourself each week as you do this workout.  As you get better, you should add a set and continue to time yourself.

Total Body Challenge is a great workout to complete after a nice long steady run.

25 light weight Deep squats- stand with your feet shoulder width apart and squat your butt down so that your quadriceps are a little bit lower than parallel to the floor.  Stand back up and repeat.

25 bent over rows– bend over so that your waist is at a 90 degree angle.  Make sure your back is flat (you should be able to set a plate on top of your back without it falling off).  Take your weights and lift your elbows so that they are in line with your body and then straighten arms back out. Repeat.

25 Squat thrusts w pushup- Begin in a standing position.  Drop into a squat position with your hands on the ground.  Kick your feet back while lowering yourself into a pushup.  Return your feet to the squat position while straightening your arms.  Leap up as high as possible from the squat position with your arms overhead.

25 Box jumps- Use an aerobics step, a workout box or even a park bench to do a box jump.  Stand in front of your box with your hands at your sides. With your feet about shoulder width apart, jump up onto the box, hold your position on top of the box for a count of one second and then jump back down.  Repeat.

25 V sit ups ( w legs and arms straight)- On the floor, stretch out on your back.  You will sit up while raising one leg off the ground, bring it back to the ground after touching left leg with right arm.  Then, you will sit up again but this time you will touch right leg with left arm.  Repeat.

25 chest press- Lie flat on your back with knees bent and feet flat on floor.  Bring your weights into your hands so that your elbows are at a 90 degree angle and palms are facing outward.  Raise arms up so that you are left with only a slight bend in your elbows.  Lower back down into the 90 degree angle.  Repeat.

25 jump lunges- Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body, and your forward knee should sit at a 90 degree angle. Hold arms down by your side or on your waist. Jump up off the ground slightly, and quickly switch the position of your feet in mid-air. Keep your abs tight.  Land in the mirror-image of your original position – your forward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body. Bend your knees to absorb the impact – but keep your feet and knees facing straight forward. Jump back off the ground, switching your feet to your original position.

25 Arnold shoulder press (light)- Place dumbbells in each hand and bring the dumbbells to your shoulders.  Face your palms so they are facing outward into the mirror.  Raise your hands/arms up so that you bring your elbows to only a slight bend.  Lower weights back to starting position and repeat.

25 Dips- Stand in front of a chair.  Sit down on the chair and place your hands directly behind you, so that your fingers are dangling off the chair.  Lift your butt off the chair and walk feet out so that your knees are at a 90 degree angle.  Lower your body down so that your elbows are now in a 90 degree angle.  Make sure that your elbows are pointing back and now out to the side.  Repeat.

25 throw downs- Lie flat on your back.  Grab onto a sturdy chair, couch, or table.  Keeping your back flat on the floor, raise your legs (at the same time) off the floor so that your feet are not dierectly above your head.  Bring your legs back down to starting positions, without touching the floor.  Then, immediately raise them up again.

Hope y’all have fun with this workout.  This is one of my favorite challenges because it works everything and tires me out pretty quickly.