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Due to COVID-19 Nation Wide Lock Down by the South African Government all MissFit Boxing Facilities will be closed. Classes will be done via online during this time. For official updates visit 👉 Official SA COVID-19 👈

Due to COVID-19 and the Nation Wide Lock Down by the South African Government all MissFit Boxing Facilities will be closed until the State of Disaster has been lifted.
🚧 🇿🇦 ➡️ 👉  OFFICIAL SA CORONA VIRUS WEBSITE  👈 ⬅️ 🇿🇦🚧

OK SO HOW DOES IT WORK⁉

Everyday for 21-days 🗓 you will receive a workout from one of our awesome MissFit COACHES and STUDIOS through FACEBOOK and Instagram. You then will SMASH💥👊 out your challenge for the DAY.

Once you have completed your workout all you need to do is upload your 1 minute fast forward video 🎬 of you doing the super awesome workout, post the video either on Facebook or Instagram and tag MissFit as well as use the hashtag #missfitChallenge easy peasy lemon Squeezy🍋🍋🍋

We will do a Lucky draw 🎁🎟 at the end of the challenge of all ladies that completed all 21 uploaded workouts!! Trust us it’s most definitely gonna be worth your sweat 💦

Remember SHARING IS CARING so get your friends👭👭 , moms🙋‍♀ , kids👩‍👧‍👧 and dogs🐩 involved, let’s stay positive, healthy and happy.

Right enough blablablablabla… LET’S GET READY TO ROCK AND ROLL🤘😜

Ready, Set, GO💥🚀

Challenge #021

Play Video

 The Party Never Stops!

4, 8, 12, 16 = 1 Ladder

Exercises:

  • #1 – Sprints
  • #2 – Burpees
  • #3 – Starfish Claps
  • #4 – Sit ups
  • #5 – Alternating Lunges
  • #6 – Broomstick Jumps
  • #7 – Mountain Climbers
  • #8 – Push up & Back
Start with 4 reps of each exercise and increase to 8, then 12, then 16. Start from 4 again and see how many ladders you can complete in 20min

Challenge #020

Play Video

 500 Rep Challenge

50 of each exercise for 2 Rounds

  • #1 – 50x Shoulder taps
  • #2 – 50x Jumping Lunges
  • #3 – 50x Knee to Elbow Crunch
  • #4 – 50x High Knees
  • #5 – 50x Pike Push up
2x Rounds, 500 Reps Total., You can do it!

Challenge #019

Play Video

Y’all Ready for this?

Buy in:
50 x Plank Jacks

Main workout 
Complete 3 x Ladders for time

(Reps 4, 8, 12, 16, 20)

  •  Thrusters
  • Left Wood Chops
  • Right Wood Chops
  • Over Head Sit Ups

Buy out:
20 x Burpees with Knee Tuck Jumps

1x Buy-In, 3x Ladders , 1x Buy-Out. Now GO! GO! GO!

Challenge #018

Play Video

Aftershock – Core buster

Ladder for time (15min time cap)

Round 1
  • 1x Dead Bug
  • 1x Ab Twist
  • 1x Plank reach
  • 1x Ninja
Round 2
  • 2x Dead Bug
  • 2x Ab Twist
  • 2x Plank reach
  • 2x Ninja
  • …etc
How far can you go up the ladder in 15min!

Challenge #017

Play Video

The Great Wall Ball

200x Accumulated Wall Balls

  • Go unbroken through all 200
  • If do have to stop, do 20x crunches then continue
  • The challenge is complete once you have done a total of 200 wall balls
Good luck, push through, whatever you do don’t stop until you are done!

Challenge #016

Play Video

Quad Challenge

5 Rounds For Time

  • 20x Squat & Hook
  • 20x Punch & Squat
  • 20x Squat Jumpee
See how fast you can finish the ladder!

Challenge #015

Play Video

The kicker!

Ladder for Time (10, 20, 30, 40, 50)

Round #1 – 10 reps of each
Round #2 – 20 reps of each
Round #3 – 30 reps of each
Round #4 – 40 reps of each
Round #5 – 50 reps of each

Exercises:

  • #1 – Toe Reaches
  • #2 – Flutter holds
  • #3 – Hydrants
  • #4 – Bicycle crunches
  • #5 – Knee lift & twist
  • #6 – Russian twists
  • #7 – Kick backs
See how fast you can finish the ladder!

Challenge #014

Play Video

Naughty 40’s

Chipper

  • #1 – 40x Mountain Climbers
  • #2 – 40x Jump Squats
  • #3 – 40x Curtsey Lunges
  • #4 – 40x Burpees

How does a chipper work:

Exercise #1
Exercise #1 + #2
Exercise #1 + #2 + #3
Exercise #1 + #2 + #3 + #4

See how fast you can finish the chipper!

Challenge #013

Play Video

Dirty 30’s 
RFT (Rounds For Time) 20min Time Cap

  • 30x Squats
  • 30x Plank Jacks
  • 30x Bulgarian Split Squats
  • 30x Planks Jacks
  • 30x Squat Jumps
Do as many rounds as possible in 20min!

Challenge #012

Play Video

Are You Feeling Lucky?

Check the video for details.

Keep rolling the dice until you have completed all the numbers 3x times
( 3x No.1 ) ( 3x No.2 ) ( 3x No.3 ) ( 3x No.4 ) ( 3x No.5 ) ( 3x No.6 )
 
🎲#1 =  5x Bear Squares
🎲#2  = 5x Inchworm + 6 Taps (combo)
🎲#3 =  5x Burpees (Full extension)
🎲#4 = 30x High Knee Raises
🎲#5 = 10x Boxing Combo + Plyo Lunges
🎲#6 = 10x Spider Crawl + Push-up (Combo)
 
If you roll the same number twice, do that exercise again.
No Cheating!

Challenge #011

Play Video

Burpees Pyramid

Round 1

  • 30x Butt Kicks
  • 5x Burpees
  • 30x Lunges
  • 5x Burpees

Round 2

  • 30x Butt Kicks
  • 5x Burpees
  • 30x Lunges
  • 5x Burpees
  • 30x Squats
  • 5x Burpees
 
 

Round 3

  • 30x Butt Kicks
  • 5x Burpees
  • 30x Lunges
  • 5x Burpees
  • 30x  Squats
  • 5x Burpees
  • 30x Side Lunges
  • 5x Burpees
 

Round 4

  • 30x Butt Kicks
  • 5x Burpees
  • 30x Lunges
  • 5x Burpees
  • 30x  Squats
  • 5x Burpees
  • 30x Side Lunges
  • 5x Burpees
  • 30x High Knees
  • 5x Burpees
 

Challenge #010

Play Video

Push Up Ladder – 15min cap 

Round 1
  • 1x Push-Up & Twist
  • 1x Push Up & Push Back
  • 1x Boxing Push-Up
  • 1x Plank Jack & Shoulder Tap
Round 2
  • 2x Push-Up & Twist
  • 2x Push Up & Push Back
  • 2x Boxing Push-Up
  • 2x Plank Jack & Shoulder Tap…
  • etc….
Keep on increasing the rep count with each round, see how many rounds you can do in 15min!

Challenge #009

Play Video

5 Round – High Voltage

5 Rounds for Time 
 
  • 10x Sprints
  • 10x Squat Jumps
  • 10x Burpees
Whatever you do, don’t stop until you are done!

Challenge #008

Play Video

Walk the plank (time cap 20min)

3 Rounds for Time 
 
  • 20x Plank Jumps + Hand Taps
  • 20x Reclined Punches
  • 20x Punching Sit Ups
  • 20x Starfish Claps
  • 20x Plank Jack + Shoulder Taps
How fast can you complete 3 Rounds?

Challenge #007

Play Video

Ain’t no mountain high enough

Rep Ladder

  • 50x Mountain Climbers
  • 50x Sit-Ups
  • 40x Mountain Climbers
  • 40x Sit-Ups
  • 30x Mountain Climbers
  • 30x Sit-Ups
  • 20x Mountain Climbers
  • 20x Sit-Ups
  • 10x Mountain Climbers
  • 10x Sit-Ups

Challenge #006

Play Video

Quad Reverse Ladder

Half Brupee Squat & Lunges

  • 8x Squat Burpee
  • 50x Alternating Backward Lunges
  • 8x Squat Burpee
  • 40x Alternating Backward Lunges
  • 8x Squat Burpee
  • 30x Alternating Backward Lunges
  • 8x Squat Burpee
  • 20x Alternating Backward Lunges
  • 8x Squat Burpee
  • 20x Alternating Backward Lunges
  • 8x Squat Burpee
  • 10x Alternating Backward Lunges

Challenge #005

Play Video

ABSolutely LEGendary – AMRAP

20 Minutes – As Many Rounds As Possible (AMRAP)

  • 50x Air Squats
  • 40x Reach Sit Ups
  • 30x Alternating Forward Lunges
  • 20x Object Passes
  • 10x Burpees

Challenge #004

Play Video

Hard Core, do you want more – Chipper

Complete 2 full chippers in your best time!

  • 1# Hollow Rocks x 10
  • 2# Lock down broom stick jumps × 20
  • 3# Alternating Gecko’s × 30
  • 4# Alternating Snatches × 40

How does a chipper work:

Exercise #1
Exercise #1 + #2
Exercise #1 + #2 + #3
Exercise #1 + #2 + #3 + #4

Challenge #003

Play Video

Feel the burn! – Reverse ladder

Complete the workout as fast as you can and don’t stop until you are done!

  • 50x Squats
  • 50x Lunges
  • 40x Squats
  • 40x Lunges
  • 30x Squats
  • 30x Lunges
  • 20x Squats
  • 20x Lunges
  • 10x Squats
  • 10x Lunges

Challenge #002

Play Video

How high will you climb in 15 minutes?

15 Minute Time Cap to Complete Rep Ladder: 1,2,3,4,5,6,etc…

(Complete 1 Rep of each, then 2 Reps of each, then 3…)

  • Forward & Backward Lunges (Both Legs = 1 Rep)
  • Ski’s to Curtseys (Both Legs = 1 Rep)
  • Squat Jump & Move Back
  • Squat to Mountain Climbers (Both Legs = 1 Rep)
  • One Leg Burpees (Both Legs = 1 Rep)

Challenge #001

Play Video

Push Up Ladder with Jumping Jacks

20 x Jumping Jacks
20 x Push Ups

20 x Jumping Jacks
30 x Push Ups

20 x Jumping Jacks
40 x Push Ups

20 x Jumping Jacks
50 x Push Ups