9 Minute Mannequin Challenge Workout [Episode 68]


Have you heard of the mannequin challenge? Well today I've got the mannequin challenge workout prepared for you guys. Ready to have some fun?

This is grind it out kind of workout built around some sweet isometric bodyweight exercises. It's a great way to get a nice sweat going while challenging a variety of muscle groups all at the same time.

No gym needed. Find a spot on the floor, grab your timer, and let's get to work.


Mannequin Challenge Workout

Here's what you need to know for this week's jump rope workout.

Total time estimate to complete the workout: 9 minutes

Proper Warm-up

Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches, and a series of mobility or dynamic movements.

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

Workout Details

Every now and then I like having a bit of fun with my workouts. This week is all about the mannequin challenge. If you haven't seen the trend, watch it here.

But if you want to jump right into the workout, let me show you how it's done.​

Set your timer to ​a simple interval mode so it beeps every 30 seconds. What you're going to do is cycle through the following exercises for 30 seconds each: 

  • 30 seconds of low-to-mid push-up hold
  • 30 seconds of extended planks
  • 30 seconds of downward dog hold
  • 30 seconds deep squat hold
  • 30 seconds of yoga chair pose
  • 30 seconds of rest

That will make one round. Your goal is to complete three (3) total rounds.

Let me show you how I have fun with this workout:

Press play to watch the video.

Workout Modification Ideas

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:​

  • Shorten each exercise down to 20 seconds, or
  • Extend your rest to 60 seconds

Make the workout more difficult:

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

  • Double your workout - extend each exercise to 60 seconds, or
  • Complete five (5) total rounds

Make sure to track your results and share them in the comment section below.

Need a Real Challenge?

If you enjoyed this workout, then you're going to love the the 3-Week Body Blast Challenge that I designed to help you get in the best shape of your life with nothing but your bodyweight and a timer.

Click here to check out the Body Blast Shred Challenge

Share This Workout

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

Take the 7-Day Kick-Start Challenge

Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey: