Do you need a fitness challenge that will prove your worth in the weight room or gym? Are you looking for a true test of fitness awesomeness? This fitness challenge will push you to your limit. It is as personal a test as you will find anywhere. It’s based on your age, weight and ability to lift.
Want to give it a shot? Here’s what you need to do.
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First, step on a scale. For men, remember the weight and round it to the next five. If you weigh 212 pounds, you need to remember 215. Ladies, you can take your number and remember half of it, but also round to the next five. If you weigh 124 pounds, half of that would be 62. So you would round up to 65.
The second number that will be important is your age. No rounding here. You know your birthday, right?
Next, you need to prepare yourself for five exercises—Pull-Ups, Dips, Squat, Flat Barbell Bench Press and Deadlift. You need to be prepared to perform them in that order. Pull-Ups and Dips are the two top bodyweight exercises. Squats, Bench Press, and Deadlifts are the three exercises in powerlifting, and they are performed in that order. We’ll honor that here.
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The first number was your weight, or half, rounded up five. That’s the weight you’ll use on the bar for the powerlifts. Of course, you’ll use your body weight for Pull-Ups and Dips. Ladies, use an assistant so you can work with your number, or if you want to push yourself and go with your body weight, that’s cool too.
The age number? That comes into play twice. First, perform your age in reps for each exercise with the weight that you’re using. Second, use your age in minutes to perform all five exercises. So if you’re 25 years old and weigh 180 pounds, you’ll have 25 minutes to perform all five exercises for 25 reps each.
Rest between movements but keep it to a minimum because the clock is ticking. This is a test of strength, endurance and will. It might look easy on your screen but you will feel it when it’s over. If you finish before time expires, you get to run for the remainder of the time period.
Good luck. If you like, let me know on Twitter how you did by contacting me and STACK (@RockLockridge and @STACKMedia) and sharing your stats.
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