CHALLENGE - WORKOUTS
6 Weeks to MH Fit
You want to perform better. We want to help. These workouts are the
answer.
They were specifically designed by world-renowned trainer Craig
Ballantyne, M.S., C.S.C.S, to help you improve in all five of the MH Challenge
tests. There’s one for men who need to get in shape, and one for guys on the
verge of being MH Fit.
Stick with them for 6 weeks and you’ll see big gains in strength, power, and
endurance. (Be sure to create a profile and post your improved scores for
all to see.) Combined with a smart eating plan, you’ll burn off any fat that is
holding you back.
BEGINNER
IN WEEKS 1, only do one hard set per exercise.
IN WEEK 2-5, do all 3 workouts, resting a day between each.
IN WEEK 6, do only the Day 1 workout, and then taper until testing
yourself on Friday and Saturday. Rest 3 to 5 minutes between exercises on
testing day.
ALWAYS DO THIS WARM UP 3X’S BEFORE TRAINING:
Prisoner Squat. (12 reps)
Stand with your hands behind your head. Sit back at the hips and bend your
knees to squat down. Squeeze your glutes and push back up.
Kneeling Push-up or Full Push-up (8 reps)
Stability Ball Leg Curl. (12 reps)
Lie on the floor with your heels and calves on top of a stability ball, your
upper back and shoulders on the floor and your arms out to the sides. Raise
your hips and your lower back off the ground so they form a straight line
with your legs. Keeping your abs tight, pull the ball toward your butt by
digging your heels into the ball until your feet are flat and your knees and
butt are high in the air. Pause, then push the ball away from you until you
legs are straight.
DAY 1
Do each superset three times, resting 30 seconds between exercises, and
2 minutes between supersets.
First Superset
Box Jump (Perform three sets of five jumps.)
Stand facing a sturdy box (use one 12 inches high to start, and work your
way up to taller boxes). Jump onto it with both feet, landing softly with your
knees slightly bent. Step down and repeat.
Eccentric Chin-up (Try to perform three sets of three)
Perform a chinup, taking 5 seconds to lower yourself.
Second Superset
Split Squat with Back Foot Elevated
(Three sets of 12, resting 30 seconds between legs)
Place your back foot on a 6-inch platform. Keeping your torso upright, lower
your body until your left thigh is parallel to the floor. Push back up.
Kneeling Push-up or Push-ups (Three sets of 20)
Use whichever version allows all reps.
Third Superset
Plank (Hold 30 seconds or as long as you can)
Assume a modified pushup position, resting on your forearms, elbows under
your shoulders. Keep your shoulder blades back and down and your abs
tight.
Side Plank (Hold 20 seconds per side or as long as you can.)
Rest your weight on one forearm and the outer edge of the same-side foot
while holding your body straight.
Cardio Intervals (preferably running)
5-minute warm-up
Four intervals: 400 meters moderately hard, 2 minutes walking in between,
reducing rest interval by 15 seconds each workout.
5-minute cool-down
DAY 2:
First Superset
One-leg Wall Ball Squat (TK reps)
Place Swiss ball between your back and wall. Lift one leg and lean back
into the ball; do anywhere from quarter-squats to half-squats.
Pushup (Maximum reps)
Perform the hardest pushup you can—regular, incline, Swiss ball.
Second Superset
Pogo Hop (20 reps)
With toes flexed, hop off the balls of your feet without pausing.
Bodyweight Inverted Row (12 reps)
At a Smith machine, grab the bar with an overhand grip and place your
heels on the floor, with your legs straight. Pull your chest to the bar, pause,
and lower yourself until your arms are straight.
Third Superset
Stability Ball Leg Curl (12 reps)
Without rest, proceed to:
Swiss-Ball Plank (Three repetitions of 10 seconds on and 2 seconds off)
High-Intensity Cardio (20 minutes at hard pace , anything but running.)
DAY 3
First Superset
Eccentric, assisted, or full chinup
(For eccentric, do 10 seconds lowering, two to three reps per set. For
assisted and full, do max reps)
Eccentric One-leg Squat (Six reps)
Lower yourself onto a bench on one leg. Stand back up with both legs.
Second Superset
Swiss-ball pushup (Maximum reps)
Place your feet on a Swiss ball and assume a pushup position.
Without resting, continue to:
Jumping Jack (60 reps)
Third Superset
Mountain Climber (10 reps per side)
Start in a push-up position. Keeping your head in line with your body, bring
your right knee to your chest, then back to starting position. Alternate
rapidly with the left leg.
Without resting, continue to:
Stability Ball Leg Curl (10 reps)
Intervals
5-minute warm up
Eight intervals: 200 meters hard with 2 minutes walking in between.
5-minute cool down
ADVANCED
Do each superset three times, resting 30 seconds between exercises, and
2 minutes between supersets.
DAY 1
First Superset
Tuck Jump (Do four reps, resting 5 seconds between reps)
Jump straight up, tuck your knees to chest. When you land, immediately
repeat the move. Land with knees bent in an athletic position. That’s one
rep. Rest 30 seconds before continuing with:
Eccentric Chinup or Chinup
(Five 5-second eccentric chinups or three sets of six chinups)
Second Superset
Single-leg Squats (Three to five reps per leg)
Perform either on a bench or on the floor. Stand on your left leg with the
right leg out in front. Squat until your right leg (if on a bench) lightly touches
the floor or (if on the floor) your left thigh touches your left calf. Then
switch legs. Rest 30 seconds, the continue with:
Decline Pushups (20 reps)
Third Superset
Stability Ball Jackknife (15 reps, holding extended position for 2 seconds.)
Get into pushup position with the tops of your feet resting on a Swiss ball,
your body forming a straight line from toes to shoulders. Keep your back
straight a you contract your abs and roll the ball towards you.
Side Plank (45 seconds per side)
Intervals (preferably running)
5-minute warm-up
5 intervals: 400 meters hard with 2 minutes of walking in between.
Decrease the interval of rest by 15 seconds each workout.
5-minute cool-down
DAY 2
First Superset
Jump Stick Landing (5 jumps)
Jump straight up at about 80 percent intensity, land with knees bent in half-
squat position and hold it for 2 seconds.
Close-grip pushups (Maximum reps)
Second Superset
Bulgarian Split Squat (12 reps per side)
Stand with a bench about 2 feet behind you and place the instep of your
right foot on the bench. Keeping your torso upright, lower your body until
your left thigh is parallel to the floor. Your left lower leg should remain
perpendicular to the floor. Pause, then push yourself back to the starting
position as quickly as you can.
Bodyweight Inverted Row (20 reps)
Third Superset
One-leg Swiss Ball Leg Curl (12 reps)
No rest.
Swiss Ball Plank
(Three repetitions of 20 seconds on and 2 seconds off.)
Perform a plank with your forearms on a Swiss ball.
High-Intensity Cardio
(20 minutes at hard pace, anything but running.
DAY 3
First Superset
Broad Jump (5 reps)
With legs together, jump for height and distance
Overhand or neutral grip Pullup (Maximum reps)
Second Superset
Swiss Ball Pushup
Place hands on ball and perform pushups. (Max reps)
Band-assisted single-leg squats (10 reps)
Third Superset
X-Body Swiss Ball Mountain Climber (12 reps per side, alternating sides)
Place feet on ball, hands on floor and perform Mountain Climber.
Stability Ball Leg Curl (20 reps)
Intervals
5-minute warmup
Eight intervals: 200 meters hard with 2-minute walk in between.
5-minute cooldown