Today, we are going to pick up the pace with a Challenge workout routine. Challenge workouts are ones in which you are presented with a few exercises and you have to do them all as quickly as you can. Record your time for the Tick Tock Challenge Workout and try to beat it next time you do the same workout. These are fun to do, time-saving and improve both cardiovascular and muscular fitness. Post your time below and see how your fair up against other members of the Exercise Menu community!
This workout is a great way to measure your overall strength and endurance. Your first time performing this workout may take a bit long. However, as you continue with your workouts, the next time around, your time should improve. Therefore, you are doing well and your body is making excellent adaptations and improving its overall fitness.
Follow these exercises as stated and post your time below! Go through these fast!
Squat Shoulder Press (Dumbbells)- Click to view the video
50 reps
Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.
Decline Push Up on the Bench- Click to view the video
50 reps
Muscles Worked: Pectorals, triceps, biceps, shoulders.
Walking Lunges- Click to view the video
50 total steps. 25 on each side
Muscles Worked: Lower extremity, focus on quadriceps.
Starting Position
Start with your feet together. If you want to use dumbells, hold them in your hands with your palms facing your thighs.
Action
INHALE: Perform a lunge with one leg. Make sure that your knee is not past your ankle.
EXHALE:Instead of returning to the starting position, bring your other foot even with the one that just completed the lunge.
Tips
MAKE SURE THAT YOUR FRONT KNEE DOES NOT GO PAST YOUR ANKLE. You may need to readjust by stepping out further. Hold onto a wall if you need to for balance.
Tricep Dips- Click to view the video
50 dips
Muscles Worked: Triceps.
Calf Raise- Click to view the video
50 reps
Muscles Worked: Calves
Jumping Jacks
100 jumps
Glute Kickbacks- Click to view the video
50 each side
Muscles Worked: Glutes, hamstrings
Front- Shoulder Raise (Dumbbells)- Click to view the video
50 reps
Muscles Worked: Shoulders, pectoral muscles, trapezius, core muscles.
Flutter Kicks- Click to view the video
50 reps
Muscles Worked: Abdominal muscles, back muscles, quadriceps, hip flexors.
Jumping Jacks
100 jumps then you are done!
For the sake of competition … I will post my time below!!!
Click here to find out how to optimize your post-workout recovery!
