Author: CHRIS WONG FITNESS | | Categories: Afterburn , Chris Wong Fitness , fat loss , fit dad , fit mom , fitness challenges , HIIT , in home personal trainer oakville , inhometrainer oakville , mobile personal trainer oakville , oakville ontario , online personal trainer oakville , rep challenges , workout


One of my favourite methods of fitness training is by using Fitness Challenges. I mean everyone loves a challenge, right?! There are a number of ways to do it, but to me the best way is to use either reps or distance. If you're using reps, then pick a number like 300, 400, or 500. Then pick some exercises and an appropriate number of reps so they'll add up to the total number. 


For distance, take something like a football field or perhaps a large parking lot. Cover the distance with various drills. They could be anything. My martial arts teacher used to have me doing drills down the length of the parking lot and back. Reps obviously were not counted. It was simply a matter of surviving until I reached the end! 


The good thing about challenges is not only are they a great workout, but they're also tremendous as an assessment tool and a confidence builder. Those workouts in the parking lot were grueling, but being able to survive them was so amazing in building my confidence in knowing that I could do it! So anyway here are some examples of Rep Challenge workouts you can try. Keep in mind that you don't need to get the reps all in one go. You can take as many tries as you need to in order to get all the reps. You could do 15 reps on your first set of squats, rest a bit and then do 12 more, rest and do 10 more, etc. until you reach 50 total reps.


300 REPS ( 6 Exercises for 50 Reps each)




Jumping Jacks




400 REPS (8 Exercises, 50 reps each)

Jump Squats

HIndu Pushups

Wideouts (Pop Squats)

Mountain Climbers

Jumping Jacks



Calf Raises


500 REPS (5 Exercises, 100 Reps each)

Dumbbell Squats

Dumbbell Overhead Press

Dumbbell Rows

Dumbbell Swings

Pelvic Lift on Stability Ball