The MONSTER Fitness Challenge

This is a fitness test I created, and successfully finished a number of times just to see how strong I actually was. So why not see how strong you are? See if you are Monster worthy.

 

The only difference between Cookie Monster and this challenge is that you're probably going to be terrified of the challenge. So now it's time to specifically target every single muscle in a brutal way that will cause you to become so sore you won't leave the couch for a week! (depending on your calisthenic skill level) 

                             THE MONSTER


Warm up:

1. 50 push ups2. 50 squats3. 20 pull ups4. 45 jumping jacks

Pt. 1 CHEST SHOULDERS AND TRICEPS

1. 50 Handstand push ups (don’t use the wall)2. 40 Planche push ups3. Planche For 2 Minutes4. Handstand for 2 Minutes 30 Seconds5. 1:30 Tuck Planche6. 50 Tuck planche pushups7. 20 Handstand Presses8. 30 Plank Push Ups (kick feet up as you push up)9. 1 Arm push ups - 25 on each side10. 25 Chest tap push ups11. 50 Tiger bend push ups12. 40 Clap push ups13. 15 Diamond clap push ups14. 25 Controlled push ups15. 100 Push ups16. 20 Dips17. 10 Triple clap push ups18. 20 Up and around push ups19. Hollow Back for 1 minute 30 seconds20. 30 Handhops on each side21. 1 Minute of one handed handstands on each side22. Knuckle handstands for 1 and a half minutes23. Walk on hands for 40 steps24. 20 Handstand circles

Pt. 2 Back and biceps1. 1 Arm pull ups 10 each side2. 20 Muscle ups3. 40 Pull up push outs (still don't know what to call them)4. 25 Clap pull ups5. Holding onto wrist one hand pull ups 10 on each side6. 5 Front levers7. 5 Back levers8. 75 Pull ups9. 10 Archer pull ups on each side10. 5 Side levers11. 20 Extreme wide grip pull ups


Pt. 3 Balance and body control

3. 2 Minutes of one handed turtle freezes7. 1 Minute of elbow stands in each position8. 10 V kicks/applejacks

Pt. 4 Core strength

1. 40 Toe to bar leg raises2. 30 Second L sit3. 15 L sit pull ups4. 15 Super mans5. 10 Pull up position leg raises6. 25 Ground leg raises7. 20 Windshield wipers on ground8. 10 Windshield wipers on pull up bar

Pt. 5 Leg strength

1. 20 Pistol squats on each leg2. 250 Squats3. 20 Burpees4. 5 Front flips5. 10 Handsprings6. 50 1 Leg calf raises on each leg7. 60 High jumps8. 50 One foot toe hops

Pt. 6 Cardio

1. Run 1 mile2. Bicycle 10 miles


Pt. 7 Flexibility

1. Splits practicing for 5-10 minutes2. Toe touching variations3. Extreme back stretching-leg hang overs, bridges, and forward bending5. Shoulder stretching6. Toe touch in splits7. Core stretching