Posts Tagged ‘300 challenge’

QUICK POST for you today. Here’s a fun, fast paced ‘Athletic Body System’ workout challenge for you to try! Be sure and warm up fully before commencing this ‘work capacity’ circuit challenge. I’ll usually do a circuit of push ups, squats, mountain climbers, lunges and jumping jacks as part of my warm up.

The ‘ABS’ Work Capacity Circuit Challenge

Perform the following 5 exercise circuit for a total of 20 minutes. You can adjust to 15 minutes if you wish, or you could even drop to 10 minutes if you wanted to use it as a workout finisher after your main training session.

  1. Bodyweight Squat x 20 Reps
  2. Push Ups x 15 Reps
  3. Lunges x 20 Reps (10 per Side)
  4. Inverted Rows x 15 Reps
  5. Burpees x 20 Reps

Move quickly through the repetitions, without cheating technique, and transition smoothly and quickly from one exercise to the next. The idea with the challenge is to get in as many circuits (as much ‘WORK’) as you possibly can within the 20 minute allotted time.

As soon as you start the stopwatch you start your first round and stop on 20:00 Minutes, no matter where you are at. Record how much work you were able to perform and the next time you perform the challenge aim to do more work… increasing your work capacity, i.e. more work in the same amount of time.

Modifications: Feel free to perform modified variations of each exercise to suit your own ability level and you can also drop the reps from 15 reps to 10 reps. Make the challenge challenging, but specific to were you are currently at ability and conditioning wise.

Have FUN… and let me know how you get on with it!

Until next time… Get Ripped, Not Ripped Off. That’s the ABS promise!








Ian Graham, ABS Co-Author and BEST Body Award Winner
Sculpt Your WHOLE Life, Not Just Your BODY