In just 39 minutes, the C9 Challenge will work every major muscle group. The class developers used new exercise physiology research to develop the shortest, most effective workout possible for both strength building and calorie burning. Routines use both light and heavy weights plus bodyweight exercises to hit nine key areas, including your core, chest, back, shoulder, and legs. Between each area, there’s a minute-long cardio burst, which boosts metabolism and burns calories.
Try It Yourself:
2 minutes of renegade rows. Start in a push-up position with a small dumbbell in each hand. Keeping your core tight, row with alternating arms.
2 minutes of squat heel raises. Perform a full squat then finish with a heel raise.
2 minutes of butterfly sit-ups. Lay on the floor with the bottoms of your feet pressed together and your knees out. Roll up and repeat.
1 minute of standing mountain climbers. Standing upright, mimic the motion of a traditional mountain climber. Bounce from leg to leg as you pull your knees up.
2 minutes of push press with a light bar or dumbbells
2 minutes of alternating standing lunges
2 minutes of plank rotations. Start in a front plank, move to one side, move back to center and then move to the other side. Repeat.
1 minute of burpees
2 minutes of floor press with a light bar or dumbbells
2 minutes of deadlifts with knee up. Perform a dead lift holding dumbbells but finish by bringing one knee straight up and into your chest. Switch which knee you raise every single rep.
2 minutes of reverse crunches. Laying with your back on the ground, bring your knees to your chest.
1 minute of knees and toes: Sprint in place, as fast as you can, tapping right fingertips to left knee, then left fingertips to right knee, then right fingertips to left toes, then left fingertips to right toes.
Location: Nationwide at most Lifetime Fitness locations.
More Info: lifetimefitness.com