Chana

Sarah

16 rounds. Shoulders are feeling the burn! Used DBs in place of the bar.

Matthew Johnson

335 reps. Used 15# dbs and switched to 10# dbs halfway thru. Also had to switch to step ups part way through!

Joanna

Benchmark Workout Day 3
Score equals total reps.

20 min

5 Front Squats 
5 Shoulder Press
5 box jumps

Benchmark Workout Day 3 
Score equals total reps.

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Hold a barbell at your shoulders 
- Dip torso by bending your knees and press barbell up overhead

Push press

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

W1/D3

Benchmark Week! 
W1/D3

!Lockwood12!

Jill

Amber Gerrity

Benchmark Week!
W1/D1

Great workout, hard, but easy to understand

I love this type of workout. 
Time 30:02 10# dumbbells in each hand

Benchmark Week!
W1/D2

Benchmark Week! 
W1/D4

Benchmark Week! 
W1/D5

Woo! This was a tough one for me. Feeling very accomplished!

Rachel

That looked doable on paper… but that was brutal. I loved it!

Nestingwithgrace Week! 4/27/21
W2/D1

Nestingwithgrace Week! 4/4/21
W2/D2

Laura

Nestingwithgrace Week! 5/16/23
W2/D3

Nestingwithgrace Week! 8/2/22
W2/D4

Great workout today. My triceps are burning

Nestingwithgrace Week!! 5/21/22
W2/D5

4 rounds 28:30. I did add a .25 mile run to each round.

Nestingwithgrace Week! 2/23/22
W3/D1

Thought this was going to be an easy day. I was wrong 🤪😂

Fun work out! Reminds me of “fight gone bad” workout

Nestingwithgrace Week!10/25/21
W3/D2

That was tough! 27:53 8# Don’t have a bench so did knee tuck crunches

Kelly Clarkson’s song, What doesn’t kill you makes you stronger, came on in round 6. Very appropriate! It didn’t kill me, so it must be making me stronger!

Nestingwithgrace Week! 4/24/20
W3/D3

14:32 I’m going to be feeling that tomorrow

This was a fun one! Also didn’t have a band, but I used a dumbbell. These are such a great way to start my mornings 👏🏻👏🏻

Nestingwithgrace Week! 1/19/23W3/D4

Love the ones that go down in reps each round 🤪

Fun!! Now I’m looking forward to rest day 😅

Nestingwithgrace Week! 9/1/22
W3/D5

22:00 exactly this time around, 2:21 improvement. Happy to see the growth.

Benchmark Day 1 Final! 
W4/D1

27:50…. I’m not sure how to go back and see what my previous time was in week one. I should have probably taken screenshots 😅 . Either way  it was a great workout!

Gave it everything I had. 24:32 this round. First week was 30:11. I was shocked at my improvement on this one.

Benchmark Day 2 Final! 
W4/D2

21… I can definitely tell I have more endurance than when I started!

25 rounds (I don’t have a box so I used my treadmill. It’s not very high but got the job done)

23 rounds (115 reps of each exercise) added 7 rounds to my first attempt. Moves fast, but definitely feel the burn quickly.

Benchmark Day 3 Final! 
W4/D3

8:50 this round. A little slower then the first round, but I did step ups this time in place of lunges (too hard on my knees) and I think that slowed me down. Still loved the quick workout.

Benchmark Day 4 Final! 
W4/D4

21:40… I made it to the end! Woohoo! I loved this challenge because it helped with keeping me accountable. That’s a major struggle for me. Please do more challenges! Also loved how they wernt too long. I don’t have a lot of time in the morning and it helps with the mindset to just get through it and give it my all the whole time

18:39 total. Legs are on fire! Rowed instead of run. Improved just over 2 minutes. Thanks for this great push. I have been using your workout plan (4-5 times a week) for 6 months and now in my 40s, I am more toned then I have been in years. Thanks for making consistent workouts easy and quick.

Benchmark Week! W1/D3

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