August 6, 2020, 7:01 pm | Read time: 5 minutes

At the FITBOOK Move Jam 2020, Germany’s largest online training festival, Hendrik Senf battled not only against the clock but also against competitors. In the video (above), you can see how the 23-year-old pushes his limits and attempts to set records.

Push-ups

The classic among bodyweight exercises is the push-up. Many record attempts are documented on video across the internet. Proper execution is often secondary. Hendrik Senf shows in the video how it’s done correctly:

First: The back and legs form a straight line. Second: The chest comes as close to the ground as possible without touching it to maintain tension. Third: The lower and upper arms form at least a right angle at the lowest point of the exercise. Lastly: The arms are positioned at a 45-degree angle to the torso.

At the FITBOOK Move Jam, fitness influencer José accepted Hendrik Senf’s push-up challenge. He actually surpassed the Crossfit athlete in the number of repetitions. However, in Hendrik’s defense, the execution was not nearly as clean.

Challenge result: Hendrik 59 repetitions, José 80 repetitions

Also interesting: Interval training with Crossfit pro Hendrik Senf

Jumping Lunges

Let’s move on to leg training! Hendrik Senf challenges himself–and you–to jumping lunges. There are also a few things to keep in mind with this exercise.

First: The upper body is always upright and acts as a plumb line to the ground. Second: Similar to push-ups, the front leg must form at least a 45-degree angle between the thigh and lower leg. Third: The back knee barely touches the ground. Fourth: During the jump and leg switch, the legs are briefly extended, and both feet leave the ground.

Fitness trainer Dany impressed in the challenge during the FITBOOK Move Jam, cranking out the jumping lunges. But even here, you’ll see in the video that the execution wasn’t as clean as Hendrik’s:

Challenge result: Hendrik 68 repetitions, Dany 100 repetitions

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Tuck-ups

An exercise that may not be familiar to everyone but is quickly explained. Tuck-ups are an abdominal exercise that simultaneously trains the upper and lower abs. The arms and legs must actively participate. What does proper technique look like?

First: The upper body lies on the back, arms and legs are extended. Second: The limbs lift off the ground and come together. The legs are bent and brought to the chest, while the arms remain extended and pass by the legs. Second: The upper body leaves the ground and is also brought together with the knees. Only the buttocks and lower back remain in contact with the ground. Third: The head stays in a neutral position, with enough space for a fist between the chin and chest. Fourth: The arms and legs return to their starting position. During repetitions, the shoulder girdle and legs do not touch the ground.

Dany also took on the tuck-up challenge at the FITBOOK Move Jam, as you can see in the video:

Challenge result: Hendrik 54 repetitions, Dany 60 repetitions

Burpees

Burpees are indispensable in Crossfit. A popular yet error-prone exercise. It combines push-ups and jump squats–sounds easier than it is.

First: From a hip-width stance, squat down, placing the hands on the ground in front of the feet. Second: Jump into the starting position for push-ups. The hands should be shoulder-width apart. Third: After the push-up, jump the feet forward. The hands remain on the ground. Finally, perform a jump squat, and the first repetition is complete.

José took on this challenge at the FITBOOK Move Jam. Watch the video to see how he mastered the burpees:

Challenge result: Hendrik 36 repetitions, José 35 repetitions

We hope these challenges have motivated you to try and see how many repetitions of each exercise you can do in one minute. It’s not only fun to compare yourself with one of Germany’s fittest Crossfit athletes. Why not take on a challenge now and try again in a few weeks–after regularly practicing the exercise. You’ll be amazed at how quickly you can improve. Feel free to film your challenge and share the video on Instagram with the hashtag #movejamchallenge and tag FITBOOK.