If I told you that in 10 minutes, with just a stopwatch, a set of dumbbells in this much
space you can get in one of the most intense workouts, you've ever put on here on YouTube,
would you believe me?
You're about to find out.
[pause]
What's up guys, Jeff Cavaliere, Athleanx.com, bringing to you like I promised one of the
most intense workouts we put up here on YouTube, and guess what?
It's for women.
Guys don't leave this workout now because, just because it was created for women, it's
a part of the ATHLEAN-X program for women, this challenge like all challenges built in
ATHLEAN-X for men, is gonna be one of the more intense things that you do.
Now, let me qualify first what we are going to do.
We have a stopwatch, we have a little bit of space, and we have a set of dumbbells.
The concept of having challenges at ATHLEAN-X is : if you wanna look like an athlete, if
you wanna try and get that physic like an athlete, you gotta start training like one.
And these guys are all competitive, they have build in drives to wanna compete and be better
than either themselves or the competition.
In the case of this gym and this workout at ATHLEAN-X, we wanna make something that you
can use to gave your progress throughout the program What good is it if you don't know
if you're getting bigger, better, stronger, other than when you see yourself in the mirror.
So we build in these challenges to help you get feedback and see your progress objectively
as you go through.
This one is a tough one.
These at home get ready there, I'm gonna send the challenge back to you guys, and see what
can you do here on the next 10 minutes.
First exercise, you're gonna do each one for a minute straight, is pushups.
So we're gonna come straight down to the ground, you're gonna start your clock and you'll come
down and do your straight pushups.
You wanna go at a quick pace, try to get as many as you can in that one minute time.
If you have to rest at some point, you literally just come down here, you hold and you get
right back up, were you step down your knees, you keep it going, you keep the count.
How many pushups did you get in that minute, record it somewhere, just write it down, move
right on to the next one.
You rest time in between this exercise is minimum, 15-30 seconds, just to give you enough
time to switch.
Next one, straight up and the back jumps.
Come up to about a 40 inch box or so, up, and come down.
Try and get as many full back jumps as you can, ok?
Straight through for a minute.
These are gonna be killer, I'm telling you right now, your stamina, your wind, you're
gonna start losing it right away.
Do as many as you can, record that number, walk to the next stage, which is not too far
as you can see, 15-30 seconds and move out to the next one.
Cross deep lanes.
This one, the way we're gonna do this one is, we're gonna break one knee across and
one knee across.
Every two equals one, so right and left equals one.
This would be two, three, four..ok, keep that going for one minute, stop, count up your
reps, right and left equals one, write that down.
Right into bench steps.
Stay in a bench, right here, legs out, come straight down, about 90 degrees, up and back
in an angle.
If you really wanna work on your triceps, you work up and back, ok?
Legs out straight.
If you have to you bring your legs in, but those don't count as for reps.
You gotta keep your legs all way out , and you count them up.
Next one, sprinter launches.
You're gonna come up into a standing position, again two equals one on this.
Come out here, you reach down, all the way down, over your knee, down your toe, touch
the ground like you are on sprinting position getting ready to take off.
Push back up, back straight, again.
This will really fire up your glue on the back side because of this leaning forward,
here, back and push.
Two equals one.
One rep, two reps, ok?
Three reps.
Next one, burps.
I told you this is not going to be easy.
Straight up here, your 15 seconds or so after we finished our last exercise.
Get yourself in position , come down, hop out, hop in and up.
Ok?
Straight down, hop out, hop in, and hop up.
Keep going through.
Ok?
Count your total number of burpees.
Next station, heels to the head, as we work our core.
Down on the ground, next start your timer, hands down to the sides, up and press.
Legs all the way down, up and press, just above the ground and press.
So remember, we're going for speed here, but at the same time , gotta keep your rhythm
on, gotta keep your pace on, so you can get the most number of normal reps, by the time
we are finished, in 10 minutes of work.
Next one.
Now we bring out the dumbbells for the last three.
Get our dumbbells in position, ready to rose, we work our core again, we got in position
here, start your clock, up, up.
So if you are only using 15 pounds, 15 or 20 pounds for your dumbbell , I've got 20s
right here.
Next one!
Grab your dumbbells, get in position.
This is why you need to make that judgment based off on your own shoulder press because
right now, we're gonna do that.
Come down, you gotta touch your knees to your elbows, so straight down, knees to elbows,
up and press, straight down, up and press.
Gotta get those knees to touch the elbows or the rep doesn't count.
But finally, after a minute of those, a minute of the exercise we brought down here a few
weeks ago.
Are you to channel here, the no money curls.
Take your dumbbells, up, throw them out to the side, and down in front of your thighs,
up and up, and down.
Getting working your bicep, but also rotate externally into your shoulders as you come
up.
As many no money curls as you can in 1 minute.
You total all that up, take all your individual rep counts, add them all up and see where
you are.
Now, I'm telling you, I'm gonna set the bar for you.
I did this challenge, and about maybe pass out, I thought there's gonna be paramedics
to come and get me and rescue me, 409 reps, high total for me on this challenge.
Where are you guys scores at?
I want you guys to do the workout , tell me what you've got, push yourselves as hard as
you can, remember to count two in one for those exercises, add them all up, keep the
rest time to a minimum , no longer than 30 seconds at all between exercises, more towards
15, you're gonna have one of the most intense workouts you're gonna get, if not ever, in
ten minutes, with hardly enough space and a set of dumbbells.
Guys, this is what ATHLEAN-X is all about.
I don't care if it's for women I don't care if it's for guys, whichever program you're
following it's about intense workouts that deliver results quickly.
And it's about having that inner-drive to compete against yourself, in this case to
be a better version of you, tomorrow that you were today.
If you wanna join team ATHLEAN-X and you wanna have a program that has this challenges build
right n to it so you can surely are progressing, every week within 90 days , then go to athleanx.com
guys.
Head over there, grab the 90 day training system, I guarantee you'll be in the best
shape of your life, you're gonna have the best body you've had in years, follow the
ATHLEAN-X system guys.
We'll be back here again next week with more videos, in the meantime put yourself to the
XX challenge, get you comments down bellow , like the video, rate the video , give me
the feedback that I like to get, so I can keep these things coming to you.
I'll be back here guys in 7 days, ADIOS!