Gridiron Challenge: Sample Week of Workouts

November 6, 2012

After the fit test, which is used to establish a base line fitness level, the workouts begin. Below is a sample of what a week of workouts can look like for this challenge. If you are the type to enjoy steady state cardio (i.e. getting on a piece of cardio equipment and just going for 20 plus minutes), then this will be different to you. Interval cardio workouts will challenge you if you push yourself. That means no “walk in the park” style cardio. This is the “gridiron challenge.” It is not for the faint of heart. Videos to come. Enjoy!

* Read the disclaimer

~ Cece


Plyometrics, agility, and balance (30 seconds work to 30 seconds rest for beginners, 45 seconds work to 45 seconds rest for intermediate/advanced; 25-45 minutes total)

Workout may include the following exercises

  • Beginner – step overs, tap out jacks, balancing on both with feet eyes closed, balancing on one foot with eyes open, ladder drills, box drills
  • Intermediate/advanced –  log jumps, jumping jacks, balancing on one foot with eyes open/closed, shuttle runs, box drills, ladder drills, hurdles


Upper body workout (using resistance; 30-45 minutes total)

Bench press, bent over row

Biceps curls, triceps extension/pull down

Shoulder press, side shoulder raise

Crunches, oblique crunches

Cardio interval (12-16 minutes total)

Tabata workout = 8 rounds, 20 seconds work to 10 seconds rest, total of 4 minutes per round

Workout may include the following exercises

  • jogging in place with high knees, burpees, kettlebell exercises (I usually pick 4 exercises and do 1 round of each for a total of 16 minutes)


Lower body workout (using resistance; 30-45 minutes total)

Squat, deadlift

Leg extension, leg curl

Hip abduction, hip adduction

Superman, bicycle crunch

Cardio interval (15-20 minutes total)

HIIT workout

May include exercises, such as

  • Beginner – Treadmill/elliptical/bicycle for 1 minute intense work (RPE of 12-14, see chart below), 3 minutes active recovery (RPE of 6-10)
  • Intermediate/advanced – Treadmill/elliptical/bicycle for 1.5 minutes intense work (RPE of 14-18, see chart below), 3 minutes active recovery (RPE of 6-12)


Rest day


Plyometrics, agility, and balance (see above)


Total body workout (30-45 minutes total)

Bodyweight exercises

  • Chin ups
  • Squats
  • Pushups
  • Lunges
  • Star crunches
  • Swimmers

Cardio interval (15-20 minutes total, 45 seconds work and 15 seconds rest, 15-20 rounds)

Kickboxing workout – moderate to intense kickboxing workout, with exercises such as jumping rope, kicks, punches


Rest day


RPE Scale

RPE (Rate of Perceived Exertion) Description Intensity
Relaxing (not sleeping), sitting, watching television, or very   light activity
7 Very, very light  
8   50% of max heart rate
9 Very light  
10   Easy to maintain activity for hours
11 Fairly light No difficulty breathing
performing an activity/exercise (strength or cardio)
12   60% of max heart rate
13 Somewhat hard Able to speak several sentences
14   70% of max heart rate
16 Hard 80% of max heart rate

Short of breath, able to speak short choppy sentences

Doing hard physical work (strength or cardio)
17   Difficult to maintain activity, able to speak single words
18 Very Hard 90% of max heart rate
19 Very, very, hard Cannot maintain activity for long, unable to talk
20 Maximum effort Not recommended

You must be logged in to post a comment.