50-40-30-20-10 Fitness Challenge

My favorite kick-ass workouts are either CrossFit Workout's of the Day (WOD's) or my own CrossFit-inspired routines that I develop on my own.

I have just one major criteria for designing my own workouts: they have to absolutely push me to my personal limit. The best way to do this is through timed fitness challenges. Here's my timed fitness challenge I developed as my personal WOD for July 20th.

Complete 50-40-30-20-10 reps (that's 150 total) for time of:

1. Push-ups
2. Kettebell Swings w/ 20 kg
3. Push-Press w/ 2 x 25 lbs
4. Squats w/ 2 x 35 kgs

This will be my first time doing this particular workout. I backed off on the weights some as I have 90 minutes of Muay Thai training in the evening but left them challenging enough that I won't be able to complete 50 non-stop reps on the first set other than push-ups.

I start with 50 reps of each exercise, then 40 reps, then 30 reps... down to 10 reps of each for the last set. I start my stopwatch with the very 1st rep and leave a running clock until the last rep. Next time I do this workout I'll try to beat my time from the previous one. Just me, my workout and the stopwatch with some kick-ass motivational music. Should be fun!

I'll post my time after I complete the workout tomorrow.

I encourage you to try this method by developing a few timed workouts of your own. You can create them using bodyweight workouts and any rep count you want.

I also like counting down 15, 14, 13 --> 1 (120 reps total) or 20 --> 1 (210 reps total).

Check back here often for new workouts I've posted or visit http://www.beachbodz.com/ to get on my updates list.

Fit Coach Phil

Update 7/21

What I ACTUALLY did...

After Muay Thai and being in the sun at the beach all day I modified the workout a bit and did the following:

40-30-20-10 (total = 100 reps of each)

Jumping Jacks
Push-ups (hands on dumbbells)
Kettebell Swings w/ 20 kg
Push-Press w/ 2 x 30 lb dumbbells
Squats w/ 2 x 35 lb Kettlebells

Total time: 20:40

This is a bit slow. This workout should have taken me about 18 minutes but as I said I was fairly whooped going into it and it kicked my butt!