The Athletic Gauntlet workout challenge

The Athletic Gauntlet workout challenge

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YOU’RE LIFTING MORE weight, running further, and feeling less and less exhausted with every session in the gym, on the trails, or wherever it is that you choose to get that workout in. Progress: It’s an energizing feeling.

But if that progress slows or stops—and that does sometimes happen—it’s time to throw your body a curveball. You need something your mind and muscles don’t expect, or haven’t felt before—a new set of exercises and the mental element of a grade-worthy test.

Created by holistic trainer and fitness model Joe Rodonis (@JoeRodonis), the Athletic Gauntlet was specifically designed to break up any workout monotony, and provide you with an alternative way to assess your conditioning level. Looking for a good time to beat? Rodonis’ best time for completing the AG is approximately 11 minutes.

How it works

The Athletic Gauntlet is a physical fitness test with assorted exercises and exercise variations that will challenge your cardiovascular and muscular endurance.

Directions

Complete three rounds of the following 10 exercises listed below as quickly as possible without breaking form. Try to run through the challenge every 2–3 weeks on 1–2 days of rest. Your goal: Improving your completion time.

1. PUSHUP

Reps: 20

Rest: 0 sec.

Complete this exercise holding a pair of kettlebells

2. KETTLEBELL SWING

Reps: 20

Rest: 0 sec.

3. MED BALL PUSHUP

Reps: 10

Rest: 0 sec.

Move side to side with each rep

4. MOUNTAIN CLIMBER

Reps: 30

Rest: 0 sec.

Perform this exercise holding onto a medicine ball.

5. STEPUP

Reps: 20

Rest: 0 sec.

Alternate sides with each rep

6. KETTLEBELL SQUAT

Reps: 20

Rest: 0 sec.

At the end of squat, perform a kettlebell high pull

7. ALTERNATING SHOULDER TAPS

Reps: 15 (each side)

Rest: 0 sec.

8. CHEST PRESS

Reps: 15

Rest: 0 sec.

Perform this exercise on the floor using a kettlebell, and include a leg raise after each rep.

9. RUSSIAN TWIST

Reps: 20

Rest: 0 sec.

Perform this exercise holding a kettlebell

10. JUMP TUCK

Reps: 10

Rest: 0 sec.