Drop 10 Fitness Challenges

One of my favorite ways to work out is to do Performance-Based Workouts. If you want your body to become lean, fit and toned you need to give it a reason to change. The best way? Teach it to do FUNCTIONAL work in less time. You either strive to improve the amount of work you do in a set amount of time, or you try to do more work in a pre-determined time set.

Let's take a look at a couple of Drop 10 Fitness Workouts, both of which address the first method above of doing a set workout and striving to do it in less time each attempt.

The Drop 10 works like this: You'll start out with 5 different exercises comprising of 50, 40, 30, 20 and 10 reps. Each round the bottom exercise drops off and the rest go down 10 reps - hence the name "Drop 10".

You HAVE to do ALL the reps of each exercise before moving on to the next one AND complete the entire round you are in before moving to the next round.

Here's a Bodyweight-Only Drop 10 Fitness Challenge you can do anywhere anytime...

Round 1

50 Jumping Jacks

40 Push-ups

30 Jump Squats

20 Mountain Climbers

10 Jump Squats

Round 2

40 Jumping Jacks

30 Push-ups

20 Jump Squats

10 Mountain Climbers

Round 3

30 Jumping Jacks

20 Push-ups

10 Jump Squats

Round 4

20 Jumping Jacks

10 Push-ups

Round 5

10 Jumping Jacks

Start a timer when you start your first round and don't stop it until you have completed the ENTIRE workout. Record your time. In a week or so do it again and try to go through it faster. Remember though, good form counts.

Here's one of FAVORITE Drop 10's - my personal Kettlebell Hell Drop 10 Challenge.

Grab a Kettlebell. I use a 20 KG one for this workout. Then complete...

Round 1

50 Push-ups

40 Kettlebell Swings

30 Kettlebell Squats (15 with Kbell in each hand)

20 Kettlebell High Pulls

10 Burpees

Round 2

40 Push-ups

30 Kettlebell Swings

20 Kettlebell Squats (1o with Kbell in each hand)

10 Kettlebell High Pulls

Rounds 3, 4 and 5 continue to drop 10 until all the last round of 10 Push-ups.

Feel free to choose any 5 exercises you like - even in the gym - and complete your own Drop 10 Fitness Challenges. They're tough but you'll love the results!

Fit Coach Phil