Red Raiders News · #RaiderChallenge At-Home Body Weight Workout for Strength and Endurance


#RaiderChallenge Virtual Training Work Out

Log workout in your Athlete Foundry app when you complete each challenge

Warm Up: 5- minutes dynamic stretching

Circuit (1 round beginner/3 rounds intermediate/5 rounds advanced)

Directions:

  • Start a timer and complete the power jacks, rest until the timer reaches the top of the next minute.
  • Perform 30 pulse lunges rest until the timer reaches the top of the next minute.
  • Once your timer begins the third minute, complete the cross body mountain climbers, and so on!
  • Begin work every minute on the minute until you complete all 7 exercises.
  • Complete rounds 1 & 2 with no break! Rest for 1-2 minutes after round 2. Repeat for rounds 3 & 4 with no break. Rest for 1-2 minutes after round 4. Complete round 5!
  • The rep numbers below are fore # for beginner/# for intermediate/# for advanced

Minute 1: 15/25/35 Power Jacks (How to do: https://www.youtube.com/watch?v=alaZwJE20Ds)

Minute 2: 10/20/30 Pulse Lunges (5/10/15 per leg, tap knee to floor on each rep)

Minute 3: 10/20/25 Cross Body Mountain Climbers

Minute 4: 10/15/20  Jump Squat

Minute 5: 10/15/20 V Ups (How to do: https://www.youtube.com/watch?v=iP2fjvG0g3w)

Minute 6: 10/15/20 Push Ups + 20 Forearm Plank Knee Taps (How to do: https://www.youtube.com/watch?v=qyGjSh52fz8)

Minute 7: 5/10/15 Burpees (How to do: https://www.youtube.com/watch?v=G2hv_NYhM-A)