If you’re looking to challenge your static strength and muscular endurance, the goblet squat challenge is for you!

Here’s how it works…

• Select your starting kettlebell or dumbbell weight. (Start with a challenging weight that you can still complete for 15 reps)
• Place the KB or DB in the goblet position and hold for 15 seconds at the bottom of the squat. (You should be parallel to the ground)
• After the 15 second hold go straight into 15 reps of goblet squats
• At your own pace, you can increase the weight and repeat the challenge
• How heavy can you go?

Share your heaviest attempt

• Video record your challenge attempts
• Upload your video to Social Media
• Tag @grownstrong and #GSchallenge

Here's a good old school challenge! It's quick and simple and it doesn't require anything but yourself. This challenge is to test your upper body strength.

Here’s how it works…

• Make sure you warm up properly, especially chest and shoulder muscles.
• Start a time for 1 minute
• Perform as many Push Ups as you can within the minute
• How many can you get?

Share your best attempt

• Video record your 1 minute challenge
• Upload your video to Social Media
• Tag @grownstrong and #GSchallenge

If you’re looking to challenge your overall conditioning, then the death by burpee challenge is for you!

Here’s how it works…

• Start a running clock
• Complete 1 burpee during minute 1, rest remaining time
• Complete 2 burpees during minute 2, rest remaining time
• Complete 3 burpees during minute 3, rest remaining time
• Continue increasing one burpee every minute until you are no longer able to complete all of the required burpees in that minute
• Your score is the max amount of burpees you were able to complete in your last minute where you completed all of the required burpees
• How long can you go?

Show us how you did

Let us know how you’re doing by using the following instructions and share your attempt with everyone else who did the challenge.

• Video record your attempt
• Upload your video to Social Media
• Tag @grownstrong and #GSchallenge