• For more information on the background to this challenge go to Day 1.
  • The challenge takes 3 weeks. There is a surprise benchmark day at the end. You only do 5 consecutive days per week so, the weekends are a time to rest.
  • Pull ups: I have added some variations below
  • Kettlebell swings: start off with a comfortable size kettlebell you can swing for 10 reps at a time. If you’re new to kettlebell swings, please practice the Hinge or Kettlebell Deadlift first.
  • Join Facebook Challenge Group if you want to share your experiences or ask questions.

 

Day 7



  Set 1 Set 2 Set 3 Set 4
         
Push ups 2 3 4 5
         
Pull ups 2 3 4 5
Alt: BW rows 4 6 8 10
         
KB Swings 15 15 15 15

 

Pull ups are hard for a lot of people so substitute bodyweight rows. As for the push ups I try something pretty unusual with a skateboard. Just goes to show that you can get really creative with these base moves.

 

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