Day 15 – Baseline Assessment + Jump Rope Challenge + Late Night Abs
It’s been another week since your last assessment; let’s see how much you’ve improved!
Part 1 | Baseline Assessment Challenge:
Keep track of your numbers and report them after you’ve completed the exercises.
WATCH THE VIDEO…
INSTRUCTIONS:
You have 60 Seconds to Complete as Many Reps as you can (if you get tired, stop but proceed until the minute is up). Make a note of how many reps you do…
1) Run, jog or walk 1 mile as fast as you can.
2) Do as many Crawl Down Push-ups as you can in 60 Seconds.
(do push-ups on your knees if you can’t do the regular exercise)
3) Do Burpees for 60 Seconds.
(modify to Knee/Hand walk ups if needed)
4) Do Single Leg Toe Touches for 60 Seconds.
(do 2 Leg 2 hand toe touches if you can’t do the regular exercise)
5) Do Hands Over Head Body Weight Squat for 60 Seconds.
(sit in a chair, stand up & sit back down if you can’t do the regular exercise)
6) Do 60 Seconds of Dips with your legs straight out on your heels.
(modify to a dip with your knees bent and feet flat if needed)
Good job, you finished Part 1 of today’s workout!
REPORT YOUR RESULTS NOW & THEN GO TO PART 2 OF THE CHALLENGE BELOW ..
Part 2 | Jump Rope Challenge (*Intermediate & Advanced Challengers ONLY)
If you don’t have a jump rope, then…. If you don’t have one by now, all I can say is NO EXCUSES!!
WATCH THE VIDEO…
This workout will test your speed and endurance. I want you to challenge yourself to see how fast you can finish, so you’ll need a timer (phone, watch, etc.).
Perform the following exercises as fast as you can:
Intermediate Challengers
- 500 Reps of Jump Rope
- 100 Push-Ups
- 100 Bicycle Sit-Ups (FYI: going to your left and right = 1 rep)
Advanced Challengers
- 1,000 Reps of Jump Rope
- 200 Push-Ups
- 200 Bicycle Sit-Ups (FYI: going to your left and right = 1 rep)
1) 500 Reps of Jump Rope | 1,000 Reps for Advanced
2) 100 Push-Ups | 200 Reps for Advanced
3) 100 Bicycle Sit-Ups | 200 Reps for Advanced
(FYI: going to your left and right = 1 rep)
You thought you were Done!!
We only have 1 WEEK LEFT, dig deep and let’s get your abs right!
Late Night Abs (Just Before You Go To Bed):
- Beginners: Do 25 Crunches AND 25 Bicycle Sit-Ups
- Intermediate Challengers: Do 50 Crunches AND 50 Bicycle Sit-Ups
- Advanced Challenges: Do 75 Crunches AND 75 Bicycle Sit-Ups
1) Crunches
2) Bicycle Sit-Ups
Today was intense, Be Proud of Yourself for finishing these workouts!! #Committment
