Hop Into Shape🐰Total Gym Challenge 💪

Hop Into Shape Total Gym Challenge

Maria Sollon, MS, CSCS, PES

Spring has officially sprung by bringing brighter days, fresh momentum, and a reason to move with intention. After a long winter slump, it’s the perfect time to recharge your routine and rebuild your strength with a challenge that gets your body moving and your energy flowing.

This spring-inspired challenge blends cardio bursts, strength-building moves, and core work into one energizing, total body workout. It’s playful, powerful, and adaptable for any fitness level. The circuit is designed to spark your energy, build stamina, and reignite your routine. Whether you’re shaking off the winter blues or craving a fresh start, the Total Gym Hop Into Shape Challenge is your festive spring refresh with movement that feels as fun as it is effective.

How the Challenge Works:

Follow the Hop Into Shape Circuit for 1 or 2 weeks, repeating it throughout the week as part of your spring training routine. Each move follows a fun, purposeful rhythm. Progress the challenge by increasing your reps, raising the incline, or picking up your pace. The focus is on consistency to build strength, stamina, and momentum as the season shifts.

Hop Into Shape Challenge

Get ready to spring, hop, and sweat into action with this spring challenge!

Directions:

1. Warm-up with your own dynamic stretches or light cardio. (3-5 minutes)
2. Perform the challenge in circuit format, one exercise after the other with minimal rest.
3. Complete 15 Reps / exercise and per side.
4. Repeat the circuit 2-3 times for a complete challenge.
5. Take breaks as needed but try to stay in motion.
6. Cool-down with your own movements to promote muscle recovery. (3-5 minutes)

Choose your challenge level:

• Level 1: Same reps all rounds
• Level 2: Add 2–5 reps per round
• Level 3: Increase incline or tempo each round

Track your progress, celebrate your wins, and most importantly, have fun with it!

Challenge Exercises:

1. Alternating Squat Hops

Cardio + Strength
Low impact squat jumps to power up the legs and elevate the heart rate. Think of landing softly through the ankles and knees and keep the motion low towards the squat stand to avoid hitting the pull-up bars.

2. Single Leg Bunny Hops

Strength + Stability
Low impact side lying hops that utilize core stability and control to strengthen the quads, inner and outer thighs.

Perform on both sides.

3. Hop Twists

Core + Cardio

Sit in a V-Sit position towards the bottom of the glide board with feet on the Squat Stand. Lightly hop the lower body from right to left and twist the torso in opposition to fire up your obliques and add spring to your step.

4. Jack Rabbit Plank

Strength + Core
Glide out into a plank, keeping the shoulders on top of wrists, return to the starting position with bent knees. This dynamic move hits your core, legs, and arms simultaneously.

Advance it: Feet on glide board, hands on squat stand, and perform the same motion.

5. Peep Power Pulls-Ups

Strength + Cardio Boost
Perform overhand or under hand pull-ups to build upper body strength and elevate your heart rate.
Advanced it: + Plyo Hops

6. Chick Push-Ups

Strength + Cardio Boost
Perform push-ups with hands on the Squat Stand and knees on glide board. Maintain a long torso as you focus on form, strength, and total-body control.

Modify: Sit hips back towards heels and bring the ribs towards the hands on the Squat Stand.

Advance it: + Plyo Hops

7. Plank Hold

Strength + Core
Finish strong by holding a plank position either on hands or forearms. Use the incline to assist in holding the plank position. Focus on keeping your core engaged the entire time.
Time: 30-60 seconds

Advance it: Place feet on the Squat Stand to intensify the challenge!

Please refer to the video demonstration to see how the exercises are performed on your Total Gym.

Tips for Success:

• Start slow but stay consistent: The goal is to keep moving, and over time, you’ll see improvements in your strength and stamina.
• Make it fun: Play your favorite playlist, challenge yourself when you need more, or try taking the warm-up and cool-down outside to enjoy the fresh spring air.
• Adjust to your level: You can make the challenge harder by adjusting the incline level or by adding more rounds to the circuit. It’s all about what feels challenging, but doable to achieve!
• Tag me if you try this Total Gym Challenge: @groovysweat

Spring is here, so hop into action and take your fitness to the next level!

Maria

@GROOVYSWEAT  

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