Free Fitness Gym Workout Challenges

We have included some fitness challenges for you to try to determine where you are weak and where you are strong. Some of these challenges will require quite a lot of strength. If you struggle to do them, then you will know where to focus your training to improve your strength. These can be added to the end of your workouts to give you a final blow out.

Click on picture or video for challenges

Low Squat Challenge
This Free Fitness Gym Workout Challenge will really help to target the bottom muscles as well as the rest of the leg muscles. Try and do 30 seconds to begin with and if you find this relatively easy, then try and aim for 1 minute. Most people will find 30 seconds quite hard and the legs should be blown out by the end.

If you struggle with this particular fitness challenge, then practice your squat work going as low as possible and making sure that you engage glute muscles. This type of training will help to keep the body dynamically and functionally fit, Nick uses this particular fitness challenge with the majority of his clients and typically does this exercise at the end of a session to drain the legs of all remaining energy.

Free Fitness Gym Workout Challenge ... 1 minute

Core Strength Fitness Challenge
This Free Fitness Gym workout challenge will really test your core strength and has proven to be one of our most popular videos to date. This fitness challenge will test the main stomach muscles as well as the lower core muscles.

If you struggle with this fitness challenge then try and focus on sit up work as well as lower core work. See the video description for more information on how to improve the lower stomach. We do have an 8 minute workout dedicated to just lower stomach work.

Press Up & Russian Kick Fitness Challenge
This Free Fitness Gym workout will target the upper body and lower body including hip flexors. The main upper body muscles used are chest and triceps but other muscles will also be targeted. Triceps are larger than biceps (people typically work biceps more than triceps which is a big mistake) and really help towards the nice toned arm look. Hip flexors will also be worked hard which are located at the top of quadriceps.

If you struggle with this workout then practice your press up work. Nick has just trained a 65 year old female to do this particular exercise and this is the first time in her life that she has been able to achieve a press up. All of these exercises should be achievable if you have a good level of fitness and a good strength to body weight ratio.

Plank Pike Fitness Challenge
This Free Fitness Gym Workout challenge will target the shoulder and core muscles. This is a nice exercise because it works loads the shoulder muscle whilst working it through quite a natural range. This type of dynamic training will help to keep your muscles balanced and help to strengthen the muscle chains all together.

If you struggle with this exercise try and practice the plank, and include the plank into all of your workouts. Also focus on shoulder work, and doing star jumps holding a weight will also help to progress shoulder strength. Try star jumps and lift the weight into the air, then try star jumps whilst driving the weight from the chest out in front of you. Toned shoulders help to make a great physique and should be part of most of your workouts.

Walking Plank Fitness Challenge
This Free Fitness Gym Workout challenge will target the shoulders, triceps and core muscles. As with most of these challenges 1 minute is quite a long time to do this for.
The aim is to walk the hands back as far as you can with straight legs, you should feel a stretch on the hamstrings. The walk the hands forward again and end up in the press up position. Do not let the pelvis sag or bottoms stay in the air when on the press up phase of the exercise.

If you struggle with this workout, the focus on press up work and strengthening the core muscles.

Plank Star Jump Fitness Challenge
This Free Fitness Gym Workout challenge will work the core and shoulder muscles. It will make a nice change as a core exercise and will add a little variety to your workouts. This is surprisingly tiring on the shoulders when done for the full minute

Make sure you engage the core muscles throughout the exercise, don't let the pelvis sag, and don't let the bottom ride up to high. This is achieved by tensing the core muscles throughout the minute.
If you struggle with this focus on your core workouts and press up work. Most people can do this exercise for a few reps, but not the full minute.

Sit Up to Standing Fitness Challenge
This Free Fitness Gym Workout challenge will work the abs and legs. Some of you may struggle to do this workout, and if that is the case, then please focus on deep squat work to improve your leg strength. This 1 minute challenge is one of those exercises that once you can do it, you will be able to do it for a long time after unless you stop training all together.

Try to allow the muscles to do the majority of the work as opposed to momentum, drive through the heels of the feet and engage the glutes/bottom muscles on the way up. 1 minute is quite a long time to do this Free Fitness Gym workout challenge but very achievable.

1 minute building upper body strength challenge

Press Up Hold Shoulder Tap Fitness Challenge
This Free Fitness Gym Workout challenge is a good starting point and will help you to progress your strength to the harder ones. This challenge will use a whole range of muscles and will quickly tire them out over the minute period.

This workout challenge will target your muscular endurance and strength which is ideal for toning muscle groups.

Plank to press up challenge

Plank to Press Up Fitness Challenge
This Free Fitness Gym Workout challenge will test your upper body strength especially in the shoulders. Do not try this unless you already have a good level of fitness. Make sure you alternate the arm that you drive up with, and tense the core muscles throughout.

If you struggle with this exercise then you must strengthen your shoulder and tricep muscles.

100 rep squat challenge

100 Rep Squat Fitness challenge:
This Free Fitness Gym Workout 100 rep squat challenge will really blow the leg muscles out. Make sure you activate glutes/bottom muscles on all of the squat work. To activate glutes drive through the heels of your feet and squeeze your bottom muscles. This challenge includes 10 reps of 10 different versions of squat. This challenge is perfect to do as a quick stand alone workout, or add it to one of our other workouts.

If you struggle with this exercise then include more leg exercises into your workout regime.

Divebomber Push Up Fitness Challenge:
This Free Fitness Gym Workout challenge is all about upper body strength and shoulder strength. Only try this one if you are already fit. The aim is to drive the chest to the ground on the way down in a sweeping motion moving forwards. Then on the way up reverse the process by gliding the chest along the ground, focusing the movement through the shoulder, and sticking bottoms up in the air as you move the body backwards. 1 minute is a long time to do this one and with everything practice makes perfect.

If you struggle with this exercise you will need to strengthen shoulder and tricep shoulder muscles.

Press up to Plank Star Jump to Squat Thrust Fitness Challenge
This Free Fitness Gym Workout challenge will blow the whole body out and really get the heart rate up. The squat thrusts will target hip flexors a lot, press ups will blow the chest and front shoulder muscles out, and plank star jumps will work the core and get the heart rate up. This type of 3 exercise challenge will help to keep the body functionally fit and is a great way to keep the whole body working together. Dig deep, work hard and let us know how you get on.

If you struggle with this challenge then focus on circuit training and include the exercises featured in this video but do them separately.

Russian Kicks Fitness Challenge
This Free Fitness Gym Workout is a great challenge to get the back of the arm muscles working hard. Try to focus the effort on the front of the feet and avoid landing flat footed. This particular challenge will take some practice. Tense the core muscles throughout the exercise and focus on a soft landing with the feet. This is one of the best exercises to do for triceps if you have no weights equipment around and are bored of doing tricep dips. It will also get the heart rate raised which is always a good thing.

If you struggle with this particular challenge, focus on tricep strengthening and hip flexor work like jogging on the spot with high knees.

Glute Bridge
This Free Fitness Gym Workout Challenge is all about toning bottoms. The exercise is not a hard one to do, and the challenge is to do these every day for a few weeks if you want a nicer bottom. Alternatively you can include these into your main workouts. Glutes are one of the most important and often neglected muscles that we have. Nick spent time working as a rehab trainer at a sports specific physiotherapy clinic working with competitive triathletes, and even these very fit people would come to us due to issues with glute activation and the negative effect weak glutes were having on the rest of their bodies. Glutes really do dictate how our bodies move and are a huge stabilizer plus power house muscle. There have been many tv programs dedicated to the importance of working glutes, not just for fitness enthusiasts but for the whole population.