Feats Of Strength — 8 Fitness Challenges To Conquer In 2015 [Fitness Lists]

Challenge 5 — Ascender

The Test: Bang out 20/10 consecutive pull ups.

You despised them in gym class, and that likely hasn’t changed since. Pull ups are still one of the most challenging and excruciating exercises, and debatably the best gauge of all-around upper body strength.

They predominantly use the lats and teres, but they also require precise synchronization across the biceps, traps, serratus, and core. If there’s a single weak link in the chain, pull ups break down. Ascension tends to be much less forgiving than basic push & pull movements (i.e. rows, bench press).

If your pull up game is currently lagging, gradually build up the strength and endurance needed with intermediary movements. Lat pull downs, assisted pull ups, dumbbell pullovers, dumbbell rows, deadlifts and bent-over barbell rows all help develop the requisite muscle groups.

Challenge 6 — Press Professional

The Test: Do 12 reps of the dumbbell chest press at 1x/.5x your bodyweight.

Whereas the push up tests endurance and conditioning, the dumbbell chest press brings in a larger element of brute strength and stabilization — not only in your chest, but also throughout the triceps, core, and shoulders. Because each arm requires individual coordination, the DCP tends to be more difficult than the barbell bench press.

That’s two 80 lb dumbbells if you’re a 160 lb guy, or two 30 lb dumbbells if you’re a 120 lb girl. Tighten your core and draw your shoulders back. For each rep, lower your triceps down slightly below your chest to generate full stimulation.

Challenge 7 — The Total Package

The Test: Finish a race that’s over 6 miles.

Pick your poison, whether that’s a Tough Mudder, Super Spartan, 10K, half-marathon, triathlon, or Iron Man. It just has to be over 6 miles, meaning no 5Ks.

Obstacle races, in particular (e.g. Tough Mudder and Super Spartan), test everything from muscle strength and aerobic conditioning, to camaraderie and mental resolve. They’re amazing experiences, and they put your body into extreme conditions that you’ve likely never experienced before. Some of the courses are slightly sadistic, but that’s part of the “charm” that ultimately cultivates a unique atmosphere.

There’s NO time req. here. Sign up, gear up, and finish it — preferably with friends. Use our Tough Mudder Training Plan to get race ready.

Challenge 8 — Heat Monster

The Challenge: Do 90 minutes of Bikram yoga.

For some, Bikram yoga might be the most challenging task in the entire set.

I equate Bikram yoga to being trapped in the Sahara Desert for 90 minutes, with a continuously depleting supply of water. Doing yoga for 90 minutes at 105° requires IMMENSE mental fortitude, and even more discipline. Bikram is about managing energy levels, controlling fluid intake, staying conscious, and maintaining iron-clad mental focus. It’s also about being exposed in a room full of half-naked people, sweating profusely like Niagara Falls.

You might not like it, but doing it once — without quitting — is a strong personal accomplishment.

There’s a door 15 feet away, which constantly flaunts itself as an easy escape route. Resist the urge to quit when it gets tough. Persevere and finish. You’ll learn something about yourself in the process. And then chug a coco water to replenish your dehydrated self.

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a Chef from Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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