This full-body stregth training challenge focuses mostly on training legs, glutes and core for durability in cycling, running and hiking. There will also be some upper body strength work mixed in. This can be done with nothing but body-weight; optional equipment includes dumbbells, kettlebells, battle ropes, stretch cords, box/bench. Each exercise has a photo to demonstrate proper form. There are 28 workout routines in this challenge with each routine taking 20-40 minutes. You can do them one per day for a month of lower-body strength work, or spread them out. You must do them in order and you have 90 days to complete the series. HOW TO DO THE ROUTINES • You can either do 3-4 sets of 10-12 reps, or 3 sets where you lift to momentary fatigue—the point at which you can’t perform another rep with proper form. • For exercises shown using dumbbells, do one set with just your body weight first to perfect your form. Then add weights and slowly progress. •Some days, go heavy enough you can only eke out 6 to 8 reps. Other days, lighten up and perform higher reps (12 to 15) to fatigue. For any plyometrics, go by feel. For planks and holds, shoot for 30 seconds. If that's too easy, shoot for 60. Remember to use perfect form.
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