By Bryan Preston MMCC, CPT, CCS

Fitness Challenge #12: Isometric Crunch Challenge

This is a timed challenge and the goal is to do as many reps as you can in 5 minutes.  We are doing a Isometric Crunch, Sit Through, and Spiderman Push Ups for this challenge.  The Isometric Crunch is going to be done as a ladder format, and each round that you do, you will add 1 second to the hold.  To do the Isometric Crunch, you will crunch up and hold for 1 second at the top of the crunch.  Then do 1 Sit Through each side and 1 Spiderman Push Up each side.  That is one set or rep.  Next do an Isometric Crunch and hold for 2 seconds, then do 1 Sit Through and 1 Spiderman Push Up.  Next set do a 3 second hold and keep adding 1 second each set but always do 1 Sit Through (each side) and 1 Spiderman Push Up (each side).  It will look something like this:

Set 1:

Isometric Crunch with a 1 Second Hold.

1 Sit Through each side.

1 Spiderman Push Up each side.

Set 2:

Isometric Crunch with a 2 Second Hold.

1 Sit Through each side.

1 Spiderman Push Up each side.

Set 3:

Isometric Crunch with a 3 Second Hold.

1 Sit Through each side.

1 Spiderman Push Up each side.

Set 4:

Isometric Crunch with a 4 Second Hold.

1 Sit Through each side.

1 Spiderman Push Up each side.

Keep going for 5 minutes completing as many as you can.  Each set equals 1 Hanging Knee Raise.  So if you complete 15 sets, then you will do 15 Hanging Knee Raises right after.  Make sure to comment and tell us how you do on www.fitnessdojo.org and on Facebook @Fitness Dojo.  Keep the comments coming and we’ll keep the challenges coming!

Warm Up: 5-10 Minutes

Tabatas: 4 minute round, 8 sets of 20 seconds with a 10 second rest between.  Each Tabata has 2 exercises that you will alternate between.

1a) Pull Ups

1b) Suspended Row (TRX)

Finisher: Single Arm Dumbbell Row (Max Rep, Drop Set) then right to 30 Stroops Crunches

Rest: 1 minute

2a) Alternating Lunge with Biceps Curl

2b) Spiderman Plank with Stroop

Finisher: Bosu Ball Isometric Goblet Squat Hold (Max) then Bicycle Crunches with Stroops

Rest: 1 minute

3a) Single Leg Dumbbell Deadlift

3b) Hip Bridge

Finisher: Bosu Ball Isometric Push Up Hold (Max) then Hanging Knee Raises

Rest: 1 minute

Core: 20-30 seconds of each exercise.  Complete 2-3 rounds total.

Round 1:

TRX: Double Knee Tucks

Stroops: Reverse Crunch

Stepper: Double Hops hands on step (side to side)

Rest: 1 minute

Round 2:

TRX: Suspended Oblique Crunch

Stroops: Side Bending Crunch

Stepper: Donkey Kicks

Rest: 1 minute

Your finished!  There you go, give it a try and let us know what you think.  Make sure to comment to Facebook and on the website.  Keep the comments coming and we’ll keep the workouts coming!  Don’t forget to check out the home version of this workout, it’s great if you don’t have access to all the equipment.

By Bryan Preston MMCC, CPT, CCS

225 Max Rep Challenge

This is a 225 lbs max rep challenge and a timed challenge.  We are going to be doing Bench Press, Barbell Squats, and Crunches.  For this challenge you will try to complete max reps for all the exercises in a limited time.  Put 225 lbs on a barbell and hit the Bench Press, without resting go right to the Barbell Squats, and then finish off with 225 Crunches.  The goal is to complete all the exercises in 2 minutes, 25 seconds.  Make sure to perform a dynamic warm up of 5-10 minutes before starting.  You should use a spotter or Smith Machine for safety with this challenge.  Another tip to save time is to have the bar set up for both the Bench Press and Squats to save time.

Warm Up: 5-10 minutes

225 Max Rep Challenge: Total time 2:25 minutes or less

Bench Press: 225 lbs as many reps as possible

Barbell Squats: 225 lbs as many reps as possible

Crunches: 225 reps

That’s it!  2:25 minutes is all you have and it will go by fast so make sure to keep moving.  Form and safety first, so use a spotter and keep good form.  Push hard but remember when you fail go onto the next exercise.  Make sure to keep track of your reps so you can try and beat it next time.  Don’t forget to post to Facebook @Fitness Dojo and www.fitnessdojo.org and let us know how you did.  Keep the comments coming and we’ll keep the challenges coming.

Stability Ball Challenge:

This week’s challenge we are going to have some fun with a Swiss Ball or Stability Ball. Some are harder than others so make sure you clear some space and maybe even grab a spotter! We have done all of these so far expect for a bonus 9th exercise that we are going to try out this week. A stability ball is a great way to challenge and strengthen your balance, coordination, and core strength. Mastering the first 4 will make the second half easier, so stick with it. Don’t get discouraged if you can’t get it on your first try, remember “if at first you don’t succeed, try, try again”. One of the things that I love about balance exercises, especially with the stability ball, is that if you put the time in many people see a quick learning curve. 

So here’s 9 exercises with the stability ball to challenge yourself:

1) Kneeling on the Stability Ball: Start by standing behind the ball with your shins resting against the ball and roll yourself onto the ball. Slowly try and left your feet off the ground so that you are completely kneeling on the ball. If you start to loose your balance just stand up. One trick is to do this facing a wall and use your hands on the wall to help stabilize yourself, and slowly work on letting go of the wall completely. Just make sure that the ball is not touching the wall, this will make it much easier, and the goal is to get away from the wall. Also make sure to extend your hips and don’t sit on your butt. Your hips should be extended, so that when kneeling you make a straight line from your shoulder, through your hip, down to your knee.

2) Stability Ball Mountain Climbers: Get yourself into a upper plank or push up position with your hands on the stability ball. Place your hands near the outside edge of the ball for better balance. Once you are balanced and stable, lift on foot off the ground and bring your knee to your elbow. Then bring your foot back to the starting position and try the other leg. You can start by trying build up to 10 reps without loosing your balance and work on getting up to 20 reps.

3) Stability Ball Push Ups: Like the mountain climber we are going to start in a Push Up position with our hands on the ball. Once you are set bend your elbows and lower yourself down just before you touch your chest to the ball. Then push back up. Control the movement throughout the range of motion. Make sure to maintain good posture and engage your core. Try to do 20 without falling off the ball or resting.

4) Standing on the Stability Ball: This is where the fun begins and make sure to keep the camera rolling while practice this one. Start by placing your hands on the ball and work on stepping both feet onto the ball so that you are on your hands and feet. Once you are completely balanced and comfortable with your hands and feet on the ball, then work on slowly standing up. Be careful, sudden quick or jerky movement can cause the ball to fly out from underneath you. Take your time, this one isn’t as hard as it looks as long as you go slow. The world record for longest time standing on a stability ball is 5 hours, 7 minutes, and 6 seconds, time to get practicing!

5) Partner Medicine Ball Catch Standing on Stability Ball: Once you can stand on the ball, all you need is a partner that can stand on the ball too. So while your practicing make a friend join you and then you can play catch with the afterwards. Grab a medicine ball, and climb up into your standing position. Once you are both set and ready, start throwing the ball back and forth. The key is to be ready when you need to catch the ball and being able to adjust on the fly as your weight shifts. This one is pretty cool once you get the hang of it. See if you can do 20 throws and catches.

6) Double Ball Plank: Getting into position can be a little tricky on this one. You are going to plank with your hands on one ball and your feet up on another. Start with your hands on one ball, and your feet on another but keep your knees on the ground. When you’re ready, try and lift your knees off of the ground into a upper plank position. If you get stable and are feeling really brave try and take one foot off of the ball! See if you can hold it for 1 minute.

7) Bosu Ball/ Stability Ball Plank/Pike Crunch: This is a good one! Start with your hands on the Bosu Ball (Platform side up), knees on the ground, feet up on the stability ball. Straighten your legs and lift your knees off of the ground into a plank position. Once stability, draw your feet up under your body bringing yourself into a pike position. Then slowly lower yourself back to a plank. Try to do 10 reps. Got 10? Go for 20, still too easy? At the top of the pike position, so a handstand push up and then lower back down.

Battling Ropes standing on Bosu Ball: Once you have mastered standing on the ball, it’s time to step things up a little. Grab a set of battling ropes and have some fun. Try doing 30 seconds of up down chops while standing on the ball.

9) Bonus Stability Ball Handstand: It is what the name says. Yes you read it right, we are going to try handstands on the stability ball. One trick is to use the wall and build up to doing it without the wall. This one is going to be tough, but that’s why we call it a challenge.

So give them a try, and have some fun with this one.  Make sure to comment and post to Facebook and let us know how you do.  Have some creative ideas for more stability ball challenges?  Post to Facebook and tag Fitness Dojo, let us know what your idea is and we’ll give it a try!  Keep the comments coming and we’ll keep the challenges coming.

By

Bryan Preston

So in part one we talked about challenging yourself and breaking out of your comfort zone.  Part 1 can be found in our newest edition of the Fitness Dojo newsletter.  While writing part one and getting some feed back from members the same answer kept coming up.  So we decided to write part to and talk a little more about what that means.

We asked a couple of questions to members regarding their running.  We used running as an example because its something that most people have done, thought about starting or doubt they can do.  It doesn’t matter which group your in but most people can give an opinion on how they feel about running.  So here are the 2 questions that we asked first:

1.  How far are you running right now and/or what’s the farthest you have run?

We received all different answer which is normal because many of you are at different levels in your running.  This was just to give us a start point and lead into the next question.  Some people we ask have run 20+ miles before, some weren’t running even 1 mile yet.

2.  If you were going to challenge yourself, really push yourself, what’s the farthest you would run?

The first surprise that came was almost everyone didn’t have an answer right away.  The first answer back almost every time was, “I don’t know?”  Even the most experienced runners, said this.  After a little more prompting and some more questions we were getting closer to the answer.  So if you are one of these people or your still not sure then ask yourself this.  “Why don’t you know?”  and “When was the last time you truly challenged yourself?”

So after getting a number, example: My long runs are 5 miles.  I could probably run 6 or 7.  My answer to that… you can do better.  Almost everyone’s answer the first time around is something they are comfortable with.  That’s doesn’t mean that 6 or 7 miles won’t be hard but we said this is a challenge right?  Think of a number that makes you think, “Ohh no, I can’t do that.” and then do it!  Why can’t you?  Is it because it’s really that hard or you just don’t believe you can do it?  We have completed many great goals and challenges over the years and every time there has always been doubt or doubters.  There always will be when you set out to do what other people think you can’t do or is impossible.  Many of the greatest and most successful people we here about everyday at some point started out just like you.  You can be one of those great people that everyone tells stories about, you just have to believe you can do it.

We used running as an example but this can apply to anything you want it too.  So think for a second, dream big, step up to the plate and do it.  Challenge yourself and be great!

By Bryan Preston MMCC, CPT, CCS

Brazilian Jiu-Jitsu Drill Challenge: Drill and Core Challenge

Grab a friend, this one is a partner ladder challenge with Brazilian Jiu-Jitsu drills and core exercises.  Start with one rep of each drill/exercise and then your partner will go.  After both you and your partner do 1 rep of each, do 2 of each.  Each round, add another rep until you or your partner cannot complete a full round.  Each round will include the Armbar Drill from the Guard, Bump Sweep Drill, and a Partner Straight Leg Throw.  Count how many rounds you can do and when you can’t do anymore do complete one “Monkey in a Tree” reps for each round that you do.  Make sure to do both directions!  Here’s what it will look like:

Round 1:

1a) 1 rep each side Armbar Drill from Guard

1b) 1 rep each side Bump Sweep Sit Up Drill from Guard

1c) 1 rep Partner Straight Leg Throw

Both People then move to round 2.

Round 2:

2a) 2 reps each side Armbar Drill from Guard

2b) 2 reps each side Bump Sweep Sit Up Drill from Guard

2c) 2 reps Partner Straight Leg Throw

Both People.

Round 3

3a) 3 reps each side Armbar Drill from Guard

3b) 3 reps each side Bump Sweep Sit Up Drill from Guard

3c) 3 reps each side Partner Straight Leg Throw

Keep going: Keep going until you cannot finish a complete round.  Complete 1 rep each direction of the “Monkey in a Tree” Drill for each round that you complete.  If you complete 10 rounds, do 10 reps each direction of the monkey drill.

Make sure to post to Facebook @Fitness Dojo and on our website and let us know how you did.  Keep the comments coming and we’ll keep the challenges coming!

By Bryan Preston

This is a workout that we did today using our Stroops Double Gun and Beast Battling Rope along with some other equipment at Martial Arts Fitness Center in Marlton, NJ .  You can replace the Stroops with other ripcords or hit a heavy bag instead if you don’t have access to ripcords.  Each round is 3 minutes total in length and you are going to do 12 of them.  Make sure to switch quickly from exercise to exercise and not waste round time.  At the end of the round rest 45-60 seconds depending on how much time you need.  The goal is to not rest longer than 60 seconds at the end of each round.  Each round has 3 exercises; 1a, 1b, 1c.  Perform all 3 exercises, 1 minute each and then rest.  The first and second exercise of each round will stay the same throughout, and the third will change each round.  Here you go:

Stroops Workout: 12 Rounds

1a) Stroops Shadow Boxing

1b) Jump Rope

1c) Box Jumps

Rest: 45-60 seconds

2a) Stroops Shadow Boxing

2b) Jump Rope

2c) Pull Ups

Rest

3a) Stroops Shadow Boxing

3b) Jump Rope

3c) Battling Ropes

Rest

4a) Stroops Shadow Boxing

4b) Jump Rope

4c) TRX Atomic Push Ups

Rest

5a) Stroops Shadow Boxing

5b) Jump Rope

5c) Medicine Ball Slams

Rest

6a) Stroops Shadow Boxing

6b) Jump Rope

6c) Kettlebells Swings

Rest

7a) Stroops Shadow Boxing

7b) Jump Rope

7c) “The Beast” Hip Bridging

Rest

8a) Stroops Shadow Boxing

8b) Jump Rope

8c) Ab Wheel Roll Outs

Rest

9a) Stroops Shadow Boxing

9b) Jump Rope

9c) Kettlebell Around the Waist

Rest

10a) Stroops Shadow Boxing

10b) Jump Rope

10c) Russian Twist Seated on Bosu Ball

Rest

11a) Stroops Shadow Boxing

11b) Jump Rope

11c) “The Burn Machine” on Bosu Ball

Rest

12a) Stroops Shadow Boxing

12b) Jump Rope

12c) Hanging Knee Tucks

Rest

Give it a try and let us know how you do!  Make sure to post to Facebook @Fitness Dojo and on the website.  Keep the comments coming and we’ll keep the workouts coming.

By Bryan Preston MMCC, CPT, CCS

Lower Body Challenge: Squats, Bridges, Jumps!

This week we are having a lower body challenge.  You are going to need a kettlebell or a dumbbell and a box or bench for jumps.  That’s it for this one.  This is a timed challenge and you are going to have 5 minutes to do as many reps as you can.  The challenge is Single Arm Front Squats, Hip Bridges, and Box Jumps.  You can use your box or bench to do your bridges, or if you have a Swiss Ball that will make it harder.

So Here’s How it Works:

Complete sets of 10 reps of each exercise for 5 minutes, doing as many as you can.  Single Arm Front Squats are first, then Hip Bridges, then Box Jumps.  Do 5 on each side for the Front Squats.  Make sure to count how many total reps you do of all the exercises.  After your 5 minutes is up complete 1 Kettlebell or Dumbbell Swing for each rep that you do.  So if you complete 50 reps of each exercise, you are going for 150 swings! 

Example: 5 minutes

1a) Single Arm Front Squat: Sets of 10 reps (5 each side)

1b) Hip Bridge: Sets of 10 reps

1c) Box Jump: Sets of 10 reps

Finisher: Each rep that you do equals 1 Kettlebell or Dumbbell Swing.  50 reps of each exercise is equal to 150 Swings.  ***Make sure to keep proper form***

There you go!  Make sure to push and challenge yourself, that’s why it’s a challenge.  Post your results on Facebook and on www.fitnessdojo.org and let us know how you do.  Keep the comments coming and we’ll keep the challenges coming!

Grab a Kettlebell and let’s go! We’re going to be doing Turkish Get Ups, Single Arm Squat Presses, Sit Ups, and Spiderman Planks. We are also going to be climbing the ladder again so get ready to push yourself until you can’t climb anymore. Each time you finish a round, we are adding a rep of each the next, keep going until you can’t do anymore.

Here’s how it works:
Start by performing the first half of a Turkish Get Up, once up to a standing position go into your Single Arm Squat Press. After you press the Kettlebell up, finish the second half of the Turkish Get Up returning to the floor. Repeat on the other side and then do 10 Sit Ups. Now move onto 2 reps of each on each side and then 10 Sit Ups. 3 reps of each is next, followed by 10 Sit Ups. Keep going until you can’t finish a full round on each side.

Round 1: (Both sides)

1st half of Turkish Get Up
1 Single Arm Squat Press
2nd Half of Turkish Get Up
10 Sit Ups

Round 2: (Both sides)

2 Turkish Get Ups (Only 1st half of 2nd rep)
2 Single Arm Squat Press
2nd Half of Turkish Get Up
10 Sit Ups

Round 3: (Both sides)
3 Turkish Get Up (Only 1st half of 3rd rep)
3 Single Arm Squat Press
2nd Half of Turkish Get Up
10 Sit Ups

Keep Going! When you cannot finish full rounds on both sides you’re done. Make sure to push hard but always have good form. Count how many total reps you do, each rep is one rep of Spiderman Planks. 10 rounds is equal to 55 reps of each exercise which means you owe 55 Spiderman Planks with eacCan you make it to the last rep?

Don’t forget to comment to Facebook and on our website www.fitnessdojo.org, and share us and the challenges with your friends. Keep the comments coming and we’ll keep the workouts coming.

By Bryan Preston

Burpees, Push Ups, and Jump Squats!  This is a timed challenge were you will have 5 minutes to do as many rounds as possible.  Start from a standing position and do the first half of a Burpee until you get into the Push Up position.  Once you are in the Push Up position do 5 Push Ups.  Then, bring your feet back under you and jump up finishing the Burpee.  Without stopping your motion, when you land the jump go right into 5 Jump Squats and then repeat.  Repeat as many times as you can in 5 minutes.  Count how many Push Ups and Jump Squats you do and then do a Wall Sit were each rep equals one second.  So if you do 30 Push Ups and 30 Jump Squats your Wall Sit will equal 60 seconds.  It should look something like this…

Round 1:

1st Half of a Burpee

5 Push Ups

2nd Half of Burpee

5 Jump Squats

Round 2:

1st Half of a Burpee

5 Push Ups

2nd Half of Burpee

5 Jump Squats

Round 3:

1st Half of a Burpee

5 Push Ups

2nd Half of Burpee

5 Jump Squats

Round 4:

1st Half of a Burpee

5 Push Ups

2nd Half of Burpee

5 Jump Squats

Keep Going: Keep going until you can’t do anymore!  Make sure to count how many reps you do.

Wall Sit:  Each rep is one second, count them up and go right into the Wall Sit without resting.  As always you can make it harder, make each rep 2 seconds.  Or try doing a single leg Wall Sit.  Do each leg, 60 reps equals 60 seconds on each side!

Make sure to push yourself and go for it!  Don’t forget to comment and let us know how you do.  Post your results to Facebook on our fan page @Fitness Dojo.  Keep the comments coming and we’ll keep the Challenges coming!