As I posted two weeks ago, I'm really into fitness challenges.
They're just straight up fun.
For those that haven't seen it, here is the Fighter Workouts for Fat Loss Challenge.
You'll notice it's significantly shorter than other popular fitness challenges like The 300 Workout or Craig Ballantyne's new Bodyweight 500.
The Fighter Workouts for Fat Loss Challenge is only 5 minutes long.
My approach to fitness is very much "Wham, bam, thank you, m'am."
It's short, sweet (or brutal), and to the point.
Longer Fitness Challenges Are Not Harder or Better
Sure, jogging one mile is not hard.
Running a mile in less than 4 minutes is superhumanly hard.
I always say it's intensity that's king.
What we want is for our workouts to be shorter, harder, and faster.
And because of that, here's how I have been scoring it the challenge:
Fighter Workouts for Fat Loss Challenge
5 minutes only
1 minute swings
1 minute pushups
1 minute swings
1 minute pushups
1 minute swings
(total reps pushups + total reps swings ) x the weight of the dumbbell or kettlebell that was used for the swings.
As a girl, if you're using a 35lb dumbbell or kettlebell you're going to score much higher than a girl using a 25lb dumbbell or kettlebell.
For a dude, if you use a 70 pound dumbbell or kettlebell, then no one using a 35 or 50 pound dumbbell or kettlebell can possibly compete with you.
The Fighter Workouts for Fat Loss Challenge is completely different from every other fitness challenge because it directly rewards power.
New Rule: Take your total from above and then divide that by your bodyweight. This is your final score.
total reps pushups and swings x weight of the kettlebell ÷ your bodyweight
I posted this video a couple months ago showing what the workout looked like. I just finalized the scoring three weeks ago, as I'm finishing up the final touches on my upcoming Fighter Workouts for Fat Loss book.
By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds
Josh is one of the five fat loss experts in The Ultimate Fat Loss Answers
Josh is a fat loss expert, a kettlebell instructor and personal trainer in Denver, Colorado. Josh helps people lose stubborn fat.
For information about kettlebell classes in Denver, click here:
www.denver-kettlebell-bootcamp.com
© Joshua Hillis 2008
