tarzan challenge

Inspired by the motion picture Legend of Tarzan, conquer the six week fitness challenge that you can do right at home with zero equipment. Tweet, snap, instagram and/or facebook me – I want to know how you’re doing! And don’t forget to use the hashtag #TarzanChallenge for a chance to be featured on our social media.

week 1 – introduction

warm up (3mins)

high knee lifts – 60 ecs

squat – 60secs

jog in place – 60secs

workout (5mins)

long arm plank (knee to elbow) – 60secs

side step pushup – 60secs

tree sits – 60secs

bicycles – 60secs

reverse lung with rotation – 60secs

cool down (2mins)

static windmill – 60secs

hanging forward fall – 60secs

week 2 – core

warm up (3mins)

jumping jack – 60 ecs

vine ropes – 60secs

windmills – 60secs

workout (5mins)

lizard lunge – 60secs

tree falls – 60secs

table top with ankle taps – 60secs

plank with hip dip – 60secs

plank jacks – 60secs

cool down (2mins)

pigeon – 60secs (30secs left, 30secs right)

butterfly – 60secs

week 3 – full body and arms

warm up (3mins)

butt kicks – 60 ecs

straighten leg kicks – 60secs

monkey punches – 60secs

workout (5mins)

inch worm to should taps – 60secs

tricep dip with kicks – 60secs

triangle pushup – 60secs

gorilla dips right arm – 60secs

gorilla dips left arm – 60secs

cool down (2mins)

static windmill – 60secs

hanging forward fall – 60secs

week 4 – lower body

warm up (3mins)

demi squats – 60 ecs

straight leg kicks – 60secs

inch worms – 60secs

workout (5mins)

alternate lunge with reach – 60secs

coconut squat – 60secs

side lunge right/left – 60secs

frog jumps – 60secs

bridge with reach over head alternate left/right – 60secs

cool down (2mins)

pigeon – 60secs

butterfly – 60secs

week 5 – chest and back

warm up (3mins)

hip opener – 60 ecs

chest opener – 60secs

squat lat pulldown – 60secs

workout (5mins)

jungle crawl push ups – 60secs

lat full down extension – 60secs

witching diagonal pushups – 60secs

lower back extensions – 60secs

plank walk – 60secs

cool down (2mins)

static windmill – 60secs

hanging forward fall – 60secs

week 6 – final

warm up (3mins)

high knees – 60 ecs

frog jumps/touch floor – 60secs

rotational lunge – 60secs

workout (5mins)

alternate jump lunge with rotation – 60secs

shoulder push ups – 60secs

frog jumps with burpee – 60secs

running tree climbers – 60secs

dynamic lizard lunge – 60secs

cool down (2mins)

pigeon – 60secs

straddle pose seated – 60secs