best strength challenges for fitness

 Best Strength Challenges for Fitness

Sometimes it’s okay to keep your typical workout routine aside and follow a plan that not only tests your muscular strength but also pushes you past your current pain threshold. There is series of challenges that have been designed by the top fitness experts in the world to test your workout abilities. These exercises are a proven way of taking your physical energy to its maximum potential. If you have been looking for the best strength challenges for fitness, then you've come to the right place. Below you'll get to read about an entire list of workout challenges that have been designed to test your fitness levels.

  • Dumbbell complex:

Complete the following exercises as a circuit without putting down the dumbbell, giving a 30 seconds gap between each set. You can increase the weight in each set. You'll have to complete a total of 3 sets to complete this fitness exercise.

  • 10 Dumbbell Squats
  • 10 Dumbbell Squat Cleans
  • 10 Dumbbell Thrusters
  • 10 Dumbbell Shoulder Presses


  • 20/10:

Complete the whole workout as one circuit with a gap of 30 seconds between each circuit, completing a total of 5 rounds

  • 20 Squats
  • 10 Renegade Row Push Ups
  • 20 Front Squats
  • 10 Renegade Row Push Ups
  • 20 Front Raises
  • 10 Renegade Row Push Ups
  • 20 Forward Lunges
  • 10 Renegade Row Push Ups
  • 20 Reverse Lunges
  • 10 Renegade Row Push Ups


  • 500 REP:

Travel through this circuit one time for 50 reps each to complete this challenge:

  • 50 Push Ups
  • 50 Air Squat Jumps
  • 50 Inverted Barbell Pull Ups
  • 50 Neutral Grip Dumbbell Shoulder Press
  • 50 Dumbbell Front Squat
  • 50 Russian Twists
  • 50 Renegade Rows
  • 50 V-Ups
  • 50 Bench Hops
  • 50 Mountain Climbers


  • Descending REP Scheme:

This rep scheme is a descending one, and it lets you perform some impressive strength work along with conditioning your body for a more strenuous workout regime. Every movement includes 10 reps. Upon completion; every movement is then performed for 9 reps, and goes down to 1 rep of each exercise.  

  • Bench Press
  • Deadlift
  • Dips
  • Pull Ups

This means that you'll have to start off with 10 bench presses, 10 deadlifts, 10 dips, and 10 pull-ups. After completion, you'll have to do 9 bench presses, 9 deadlifts, 9 dips, 9 pull-ups, and so on until you reach doing a single rep of each exercise.


  • By-the-rack bear complex:

Perform the following 5 exercises in succession with a 2-minute rest between each set. Complete 4 sets in total, and increase the weight in each set.

  • 5 Hang Cleans
  • 5 Reverse Front Rack Lunges (5 each side)
  • 5 Push Press
  • 10 Back Squat
  • 10 Sumo Deadlift High Pull


  • Giant set:

Perform each exercise with a 10 seconds gap between movements and complete 5 sets in total with 2 minutes rest between them.

  • 5 Deadlift
  • 5 Bent Over Barbell Row
  • 5 Chin Ups
  • 5 Reverse Dumbbell Flys


  • 1-minute challenge:

Complete the following exercises at the start of every minute as fast as possible. Finish the remaining in the rest of that minute and start again at the beginning of the next minute. Complete a total of 10 minutes. 

  • 5 Barbell Thrusters
  • 5 Burpees


  • Core crushing:

Complete the following exercises in 5 rounds with a 2 minutes gap between each round.

  • 20 Reverse Crunches
  • 20 Barbell Roll Outs
  • 20 Hanging Windshield Wipers
  • 20 Lying Med Ball Pass


  • Kettlebell OLY:

Complete 5 rounds of each exercise with 15 seconds gap between each. Finish as many sets as possible in 45 seconds.

  • KB Snatch
  • KB Clean


  • Dumbbell hit:

Finish 5 rounds of the following exercises with a 3 minutes gap between each round.

  • 40 Mountain Climbers
  • 20 Alternating Dumbbell Curls
  • 40 Squat Thrusts
  • 20 Dumbbell Floor Press
  • 40 Reverse Lunges
  • 20 Shoulder Press
  • 40 Hollow Hold Flutter Kicks
  • 20 Bent Over Dumbbell Row


You might get tired after doing these challenges. You might think of running away from the gym and relaxing on your bed. However, you need to remember that only you can put your body through a challenging workout to test your fitness. Nothing comes easy, especially not a fit body that you can feel proud of.

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