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60 Day Challenge Workouts

This is for those people who prefer to workout without the use of weights and get in great shape with nothing more than their bodyweight and Fitness Cables!

Suggested Equipment: 60 day challenge bundle, power wheel , indian clubs, MBG training DVD's

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40/20 - May 13th

Alternate between each exercise, go 40 seconds on, 20 seconds off for each.  Go through circuit 6x AFAP:

1. Cable Punches
2. Box Step Ups
3. Chest Pass
4. Jump Rope
5. Deck Squats

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Prison Workout - May 12th

6 reps of each, 5 reps of each, 4, 3, 2, and 1 AFAP alternating between:

1. Handstand Push Ups
   • Stability-Down Dog Push Ups
   • Strength-Down Dog Push Ups w/ feet on box
   • Power-Handstand Push Ups
2. Pole Vaulters
   • Stability-60 Degree Chin Ups
   • Strength-90 Degree Chin Ups
   • Power-Pole Vaulters

Rest as needed, then repeat same format with:

1. Cable Full Extensions
   • Stability-30% bodyweight
   • Strength-40% bodyweight
   • Power-50%+ bodyweight
2. Body Rows
   • Stability-60 degree
   • Strength-90 degree
   • Power-90 degree with feet on box

 

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45/15 - May 11th

45 seconds of work, followed by 15 seconds of rest, repeat with next exercise.  Go through entire list 5 times:

1. Cable Swimmers
2. Up Downs
3. One Leg Hops (jump on one leg as high as possible, if not possible jump with two legs)
4. Russian Twists
5. Sit Up n Reach
6. Mountain Climbers

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Stairs - May 10th

20 minutes of stairs-run up every step, jog down, run up every other step, jog down, repeat AMAP in 20 minutes.

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15/15 - May 9th

15 seconds of exercise #1, followed by 15 seconds of rest, 15 seconds of exercise #2, 15 seconds rest, for a total of 10 minutes:

1. Cable Military Press
   • Stability-30% bodyweight
   • Strength-40% bodyweight
   • Power-50%+ bodyweight
2. Cable Cleans
   • Stability-30% bodyweight
   • Strength-40% bodyweight
   • Power-50%+ bodyweight

Rest as needed, then repeat same format for the following:

1. Hanging Leg Raises
2. Cable Full Extensions
   • Stability-30% bodyweight
   • Strength-40% bodyweight
   • Power-50%+ bodyweight

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Circuit - May 8th

1. 20 Power Wheel Pike Ups
2. 20 Cable Full Extensions
   • Stability-30% bodyweight
   • Strength-40%
   • Power-50%
3. 20 Hindu Squats
4. 100 Jump Rope forward and backwards
   • Stabilty and Strength-regular jump rope
   • Power-cut reps in half and do doubles

Repeat 5x AFAP

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50's - May 7th

Perform 50 reps each, rest as needed, alternating between:

1. Alternate Cable Shoulder Presses (press one arm, lower to chest, press with other arm, 25 each side)
   • Stability-30% bodyweight
   • Strength-40% bodyweight
   • Power-50% bodyweight
2. Body Rows (50)
   • Stability-60 degree
   • Strength-90 degree
   • Power-90 degree with feet on box

Rest as needed, then repeat same format for the following:

1. Pistols (25 each side)
   • Stability-assisted with Jungle Gym
   • Strength-assisted with cables
   • Power-regular
2. Box Jumps (50)
   • Stability-control jumps
   • Strength-8-20'' box
   • Power-20''+ box

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