Let’s kick off this years Dirty Donkey Challenges with a nice 4 set type of thing. This challenge will help knock off the cobwebs from the winter and get your body moving again. Remember to always warm-up before, and if you haven’t already sign up for the Dirty Donkey ASAP! It’s probably the most fun you can have covered in mud…



The Workouts

1.01 | Run – 4 x 500 Meter

1.02 | Pushups – 4 x 20 Reps

1.03 | Reverse Pushup – 4 x 10 Reps

1.04 | Shoulder Press – 4 x 15 Reps

1.05 | Upright (dumbbell) – 4 x 15 Reps

1.06 | Reverse Crunch – 4 x 25 Reps

1.07 | Planks – 4 x 90 Seconds

1.08 | Dumbbell Squats – 4 x 15 Reps

1.09 | Swiss Ball Hamstring Curl – 4 x 15 Reps

1.10 | Wall sit – 4 x 90 Seconds

Exercises

Run | Standard Run, pace self set.

Pushups | Start with your hands just outside shoulder width, place your toes (or knees) behind you. Try to balance the weight evenly between your hands and toes (or knees). Be sure to keep a straight line between your shoulders, hips, knees and ankles. From this position lower your body towards the ground having your chest touch the ground. Once you’ve reached the ground push through your hands to return yourself back to the starting position.

Reverse Pushup | Laying under a bar, high enough so that when you’re holding onto the bar you’re not resting on the ground. Have your feet in a position to allow you to be horizontal with straight legs. Now pull yourself up to the bar, keeping a straight line between your ankles, knees, hips and shoulders. Let yourself down slowly, you shouldn’t fall back to the starting position.

Shoulder Press | With two dumbbells at your shoulders, with your feet shoulder width apart. Raise the dumbbells above your head so that they meet above your head when your arms are straight. Lower back to the starting position. Be sure to breath out while pushing up. DO NOT HOLD YOUR BREATH!

Upright (dumbbell) | Standing tall, with dumbbells infront of you, pull them up to your armpits, keeping your elbows as high as you can. Be sure to have your shoulders stay down, avoid a shrugging motion.

Reverse Crunch | Laying on your back with your legs straight up in the air, raise your hips off the ground by “pushing” up on your feet. Try to keep your legs vertical the whole time. And lower your hips slowly back to the ground.

Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.

Dumbbell Squats | With dumbbells by your hips, start with your feet should be shoulder width apart with your toes pointed straight ahead. In one smooth motion lower your hips, your knees should not go infront of your toes. Lower yourself to 90 degrees in the knees, once at the bottom range push up through your heals to an upright position.

Swiss Ball Hamstring Curl | Laying on your back with your heels on an exercise ball lift your hips off the ground and pull the ball underneath you. Return to starting position, don’t let your hips drop back to the ground.

Wall sit | With your back against a wall and your feet shoulder width apart, lower your hips towards the ground until you’ve achieve 90 degrees of flexion in the hips and knees. Hold this position being mindful not to slide up or down the wall.