Weekend One-Up: Lunges, Pushups, Swings, Squat Jumps, and Situps

Are you a weekend warrior looking for a challenge? You’ve come to the right place. It’s time to test your abilities—and your mettle. Each week our fitness expert PJ Stahl, owner of PJ Stahl Fitness, lays out a quick workout that measures your level of strength, speed, power, endurance, and skill. Think you can “one-up” our guy? Get ready to throw down.

This week’s challenge—for time, do two rounds of:

  • 30 kettlebell alternating reverse lunges
  • 30 chest-to-floor pushups
  • 30 kettlebell swings
  • 30 squat jumps
  • 30 situps


A good time for this challenge is 14:00. But if you want to “one-up” PJ’s time, you’ll have to clock in at under 12:00 minutes. Watch the video for some helpful hints with the four exercises.

More Weekend One-Up Challenges

Hand-Release Pushups, Box Jump-Overs, Kettlebell Swings, Burpees

Chest-to-Bar Pullups and Box Jumps

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