If you have been following along with our fitness challenges you find this one somewhat familiar but a little extra challenging. I have added something to keep it interesting, as per some requests. Given that there are some “weighted exercises” you will need to have some things. 10lbs free weights. 5lbs free weights and of course a pull up bar.
The order will change on this challenge every week. We do this to confuse the muscles, keeping them challenged at all times.
If you have questions about the isometrics please watch the 7 tiger moves video that is on this site. We can answer other questions or send pictures to you if you drop us an email. Now let’s get to it!
Monday
15 min. Run (optional)
25 pushups
100 sit ups
25 bench/couch dips
10 pull ups
Repeat 2 x’s
Advanced double your reps! This should only take 20 minutes. So hurry!
Tuesday
10 min jump rope
Isometrics
7 tiger moves (watch the video) do each exercise for 2 minutes.
Wednesday
15 min run (optional)
10lb weights:
10 bicep curls
10 reps wide (or W)
10 reps in front (prison style)
10 reps with twist (start with weights at your side, as you lift towards your shoulders twist them away from
Your body)
10 reps hammer curls
5lbs combo
2 min of frontal to side raises with the weights
Lift your arms straight over your head in front of you. Lower your arms the repeat at your sides.
2 min chest press
Laying on your back either on the floor or on the fitness ball. Press weight above your chest using the 10lbs free weights.
1 min each arm tricep kickbacks with the 5lbs
Bend over and hold the elbow tight against your side; lift weight moving only at the elbow and wrist.
Thursday repeat Tuesdays workout
Friday
15 minute run (optional)
25 weighted squats w/ 10 lbs
15 1 leg squats per leg
X’s 2
Advanced, use heavier weights or double the reps.
2 pushups
2 pull ups
2 hanging leg raises
2 dips
Repeat this in a circuit for 10 minutes.
Move quickly!
Saturday repeat Tuesday Thursday workout.
Let us chart your progress. Send me your name and your results for the week every Saturday and I will post them on our fitness challenge chart. Now get busy!!!
