Bloom to Fit Challenge of the Week [Episode 50]

Bloom to Fit Fitness Challenge Episode 50

Welcome to Episode 50 of the Challenge of the Week series from Bloom to Fit. In this week’s episode, we’ve got a dirty little bodyweight endurance workout.

This workout is great if you're looking for a unique bodyweight challenge, if you're bored of running, or if you're stuck indoors without any training equipment. No matter what your reason, you'll get a solid conditioning/endurance session in.

All you need for this one is a timer and a little bit of space. Let's get right to it.

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Fitness Challenge of the Week

Here's what you need to know for this week's fitness challenge.

Recommended Tools:

Total time estimate to complete the workout: 20 - 25 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of the following:

  • ​A few minutes of light aerobic activity
  • Series of corrective stretches
  • Series of mobility/dynamic stretches

For details on how to structure a good warm-up, see the Perfect Warm-up Series.

The Fitness Challenge

This week’s workout is the Bodyweight Endurance Booster. It is a circuit-style, round-based workout built around a number of different bodyweight exercises.

There are three circuits that make up this workout. Your goal is to complete all three circuits as they are presented below. Make sure to set your timer to beep every 30 seconds.

Circuit #1

Complete five (5) consecutive rounds of the following:

  • 30 seconds of high knee sprints
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit #2.

Circuit #2

Complete five (5) consecutive rounds of the following:

  • 30 seconds of squat thrusts
  • 30 seconds of rest

Rest 60 seconds before moving on to circuit #3.

Circuit #3

Complete five (5) consecutive rounds of the following:

  • 30 seconds of mountain climbers
  • 30 seconds of rest

Each circuit should take you 10 minutes to complete, but if you need more time to rest between rounds and sets, take it. Make sure to push the pace on each 30 second work set to get the most out of this workout.

Watch the following video to see what the workout looks like:​

Press play to watch the video.

After Your Workout

When your timer is done, DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.

Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.

How to Make Modifications

Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:

Make the workout easier:

Here are some ways you can make the workout less challenging:​

  • For each circuit, complete only three (3) rounds
  • Maintain a lower intensity/pace for each work set

Make the workout more difficult:

Here are some ways you can make the workout more challenging:​

  • Double your time for each exercise (to 60 seconds), keep your rest to 30s
  • Keep your rest between sets to 30 seconds

Make sure to track your results and share them in the comment section below. I’d love to see what kind of results you can achieve!

Need a Bigger Workout?

If you enjoyed this workout, then you're going to love the 21 Day Body Blast Challenge I've put together. It's a 3-week fitness challenge designed to help you get started with your fitness journey with unique and challenging bodyweight workouts.

Click here to check out the Body Blast Challenge

Share This Workout

Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:

Download This Workout

To download a printable version of this week’s fitness challenge, please fill in your information below so I know where to send it!