FWF#2: Beat The Clock
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Let’s Start Your Weekend The Right Way
Beat The Clock
Equipment Needed: Bodyweight (free weights optional; a step for calf raises is recommended but not necessary)
Time: 15-20 minutes
Today’s Challenge:
Like last week, today we only have 3 exercises, but don’t be fooled, this is a toughie. You have one minute for each exercise, and a target number of reps to hit for each minute. The quicker you get those reps done, the more rest you have. If you don’t hit the required number of reps in one minute, you have to go straight into the next exercise without any rest! So, try to beat the clock…
The Structure
Calf raises for 20 reps
Chair dips for 20 reps
Split squats for 10 reps on each leg
Rest for 1 minute
Repeat for 4 rounds in total.
Need to Make it Easier?
You have a choice - you can either take 5 reps off each exercise and still complete four rounds, or you can keep the full reps but only complete 2-3 rounds instead of 4.
Want to Make it Harder?
If 4 rounds isn’t much of a challenge, then try up to 8! Or 10! Or as many as you can!
The Finisher
If you want to add a ‘finisher’ to the workout, then there’s a very simple option. Start the clock one final time, and churn out as many reps of calf raises as you can in one minute.
Summary
How Did You Do?
Don’t forget to let me know how you got on by leaving a comment using the button below. I’m trying to build a community which allows all readers to come together for one exercise session per week. If you enjoyed it, please do share using the button below! See you next week :)