The 2012 London Olympic Games are now in full swing. Why not challenge yourself to train like an Olympian and take our Olympic Challenge?
We recently concluded this challenge with one of our corporate partners, and the teams seemed to have a lot of fun with it – so try challenging yourself each day with some new exercises to add into your workout.
With four weeks worth of challenges, you can keep your workouts fresh for the entire month. We also include demonstration videos for each week – check it out!
Week one focuses on cycling & aquatics:
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Day 1 – Rowing: 2000m row
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Day 2 – Canoeing: 50 pullups, 30 cable twists (each side), balance on exercise ball for 1 minute (knees/hands)
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Day 3 – Swimming: 3 sets: Ladder hand walks (down/back), 6 plank pushups (each side), 30 sec mountain climbers
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Day 4 – Swimming: 3 sets: 45 sec battling rope, 45 sec flutter kicks, 45 sec bosu breaststroke (4 lb medicine balls)
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Day 5 – Cycling: 3 sets: 1 mile bike, 10 weighted squats, 20 lunges each leg
CLICK HERE for the Week 1 & 2 exercise demonstration video
Week two focuses on Ball Sports & Gymnastics
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Day 1 – Basketball: 4 sets: 15 skull crushers, hurdles down/back (bunny hop), 1 run upstairs/downstairs
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Day 2 – Volleyball: 3 sets: 15 squat to presses, 10 box jumps, 15 kettle bell swings
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Day 3 – Soccer: 4 sets: 1/4 mile run, 20 leg lifts, wall sit for 1 minute
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Day 4 – Gymnastics Strength: 3 sets: 15 dips, 15 TRX rows, 15 jump lunges (each leg)
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Day 5 – Gymnastics Balance: 3 sets: 15 medicine ball knee hugs, 15 TRX jackknives, balance on one leg on bosu for 30 seconds each leg
Week three focuses on Combat Sports & Weightlifting
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Day 1 – Boxing: 5 minute jump rope, 5 minute boxing with heavy bag or speed bag
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Day 2 – Judo: 3 sets: 10 high-low cable twists (each side), 25 kick throughs (each side), 10 weighted lunges (each leg)
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Day 3 – Taekwondo: 2 sets: 2 min bag kicking, 2 min alternating step up with kick, 2 minute punch w/ resistance band
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Day 4 – Weightlifting: 3 sets: 10 dead lifts, 15 kettle bell swings, 10 landmine shoulder press (each arm)
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Day 5 – Weightlifting: 3 sets: 10 squat-to-press, 15 dead lift upright row, 10 one arm dumbbell snatch
CLICK HERE for the Week 3 exercise demonstration video
Week four focuses on Athletics
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Day 1 – Sprint Distance: 3 sets: 8 heavy squats, 20 calf raises, 10 one leg squats
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Day 2 – Medium Distance: 15 stair runs (up/down), 3 minutes mountain climbers
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Day 3 – Long Distance: 200 lunges
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Day 4 – Jumping: 4 sets: down/back 10 hurdles w/ squat, 10 broad-high jump, 15 ball slams
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Day 5 – Throwing: 3 sets: 10 cable pull/push, 10 one hand ball throw, 10 ball rotational throws, 10 TRX skull crushers
CLICK HERE for the Week 4 exercise demonstration video
Disclaimer: All exercise recommendations and videos on this site are for your information only and are not to be used in placed of working with a professional. Be smart. If you need help, ask for it. Get approval from your doctor before beginning any exercise regimen and make sure to use caution when doing any type of exercise.
Thanks to Ryan Kilpatrick & T.R. Wilhoit for their work on the Olympic Trials Challenge & exercise schedule.
