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This Challenge Will Change Your Body (and Track Your Progress)


We all have our competitive streak, but it's even more intense to compete with ourselves. This video is the ultimate tool for you to track your progress and measure your achievements—all in just 7 minutes each week. It's a high-intensity fitness challenge designed to be repeated once per week, and you'll want to keep track of your score (see below). Make sure you're warmed up and be sure to complete a couple dynamic stretches before you begin.

Trainers Jenny Pacey and Wayne Gordon are world-class athletes who starred in the hit U.K. show Gladiators. Known now as Pace and Go, their workouts and industry knowledge make for a potent combo that'll whip you into shape. Check out their other workouts over at Grokker.

Make sure to warm up before and cool down after performing this workout.

Perform each exercise for 30 seconds, with 10 seconds rest in between.

  1. Jumping jacks – 1 point for each rep
  2. Wall sits – 1 point for each second completed
  3. Push-ups – 1 point for each rep
  4. Crunch wrist to knee – 1 point for each rep
  5. Chair step-up alternate floor full extension – 1 point for each rep
  6. Squats body weight 90° arms forward – 1 point for each rep
  7. Chair triceps dips – 1 point for each rep
  8. Plank – 1 point for each second completed
  9. High knees – 1 point for each rep
  10. Alternate forward lunge – 1 point for each rep
  11. Push to T pose – 1 point for each rep
  12. Side plank L – 1 point for each second completed
  13. Side plank R – 1 point for each second completed

About Grokker

Interested in more at-home workout video classes? There are thousands of yoga, fitness, meditation, and healthy cooking videos waiting for you on, the one-stop shop online resource for wellness. Check 'em out today!

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