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Perform the below circuit every minute on the minute, starting with just 1 rep of each exercise. After each minute increase the number of reps to perform by 1. So, for minute one perform one rep of each, minute two perform two reps of each, minute three perform three reps of each and so on.
- Push-up / Kneeling Push-up
- Air Squat
- Jump Squat
You must complete each exercise to the movement standards listed below.
Select an exercise variation to perform for the challenge depending upon your level of fitness.
Push-ups (+6 Bonus Points)
Starting in the top position of a push-up with your hands shoulder-width apart, lower your chest until it is fist-height from the floor, then push back up to complete one rep.
Kneeling Push-ups (+0 Bonus Points)
Starting in the top position of a push-up with your legs bent and your knees on the ground, lower your chest until it is fist-height the floor, then push back up to complete one rep.
Air Squats
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Push up and return to standing to complete one rep.
Squat-jumps
Start in a standing position and lower your backside and sit deep into the squat until your legs bend past the 90 degree mark.
Explode up, jumping around 3-inches from the floor, landing softly and then return to standing to complete one rep.
It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.
If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.
Evidence Format:
Video requirements
Film Recommendations
Before submitting, please make sure you have ready:
Found on your purchase confirmation email
Acquiring a Weblink
Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:
This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt.
If you have any questions or queries please do not hesitate to get in touch.