Challenge 1

The Push Up Challenge Crash Course will give participants a challenge they can do in parralel with their existing workout routine or as a workout routine unto itself, it’s up to you how you tackle it.

The Details

Starting on May 1st, 2023

As you may remember from your induction we will be running a monthly challenge to drum up a bit of healthy competition and camaraderie among patrons of The Blast Booth. The May 2023 Blast Booth Challenge will entail a program aimed at improving your upper body strength in preparation for our next monthly challenge — the widely known (and loved) Push-Up challenge. 

The challenge will involve 4 exercises: shoulder press, cable chest press, tricep pulldown, and plank.

You need to do the heaviest weight you can for 6 reps for each exercise and the longest plank you can hold in seconds.

At the end of the month percentage gains will be taken for each participant and bragging rights distributed accordingly.

You are welcome to specialise in a particular exercise or you can vary each exercise, as long as it is in the spirit of the challenge!

Exercises

  • Shoulder Press (location 6, 7, 8, 9) any shoulder press alternative can be used.
  • Cable Chest Press (location 6) alternatives include benchpress, dumbell press.
  • Tricep Pulldown (location 6).
  • Plank (location anywhere) exercise mats are at location 4.

For guides on how to use each piece of equipment follow the link below.

View How to guides

Shoulder Press

Tricep Pulldown

Cable Chest Press

Plank

Record Keeping

Each Monday (1st, 8th, 15th, 22nd, 29th) you will need to record the highest weight you can do for 6 repetitions on each weight-based exercise and the time in seconds you are able to plank.

Please add these results to the monthly challenge whiteboard in the gym.