Here are some challenges to work towards to test your overall body strength.

10 pushups

This classic total body exercise gets your shoulders and arms working like a well-oiled machine. Plus it also uses your core, chest, hips and legs to help stabilize your body.

How to do a push up:

  • Place your hands just outside your chest, fingers facing forward
  • The further apart your feet are, the more stable you’ll be, but the end goal is to have your feet together
  • Think about keeping your body in a straight line, from your head to your toes. If you need help, clench your butt and engage your abs
  • Keep your elbows close to the sides of your body as you lower to the ground until your chest touches the floor, then extend your arms to push back up to the starting position

Deadlift 150% of your bodyweight

  • Besides looking like a boss, this move is also a great indicator of overall body strength, since it depends on your legs, glutes, back, arms, shoulders and core working together. It’s also a challenge of your mental strength and focus to power through the lift, not to mention the serious booty-sculpting powers it possesses.

How to do a deadlift:

  • Place your feet shoulder-width apart, with the bar on the ground close to your feet. Grab the bar just outside your knees
  • Keep your knees bent, your butt low and your chest high while keeping your back straight (engage your core to help support your lower back)
  • Lift the bar keeping it as close to your body as possible, drive down through the heels, pull your shoulders back and push forward with your hips in one controlled motion. Pause at the top and clench your glutes
  • Reverse the movement (bending your knees) to lower the bar, keeping all your weight in your glutes and heels

An unassisted chin up

Not only will your back benefit, but so will the muscles in your arms, shoulders and core. And all these muscles becoming stronger also makes everyday tasks seem effortless, so just think about all the groceries you’ll be able to carry to the house in one trip.

How do to a chin up:

  • Grip the bar from below, about shoulder width apart, with your palms facing you
  • Grasp the bar firmly, arms fully extended and let your body hang in a straight line
  • Lead with the chest as you pull yourself towards the bar, driving your elbows towards the ground
  • Raise yourself until your chin is above the bar (don’t reach up to or with your neck, this can result in injury)
  • Lower back down slowly and with control

Plank for 1 minute

Our core muscle groups are so important in everything we do, so getting them strong and stable is a sure sign that the rest of your body is as well. This static (meaning you stay in one position the entire time) exercise will set your core, glutes and shoulders on fire (in a good way).

How to do a plank:

  • Get into a push up position with your hands under your shoulders, arms extended
  • Keep your body in a straight line from head to toe (watch that your butt isn’t in the air, or dipping too low)
  • Squeeze your glutes, engage your core and keep your spine and neck neutral. Hold for 1 minute