The challenges

2009 – Challenge 32: 5km run in under 30 minutes (without training)
On the day: Ran 5km in 25 minutes

2010 – Challenge 33: Jillian Michaels Shred DVD – all 3 workouts in 1 ½ hours.
On the day: Completed the challenge in 1 ½ hours

2011 – Challenge 34: Max pushups in 34 minutes
On the day: 516 completed push ups in 34 minutes

2012 – Challenge 35: 500 pushups and 500 squats in 35 minutes
On the day: Completed 500 pushups and 500 squats with over 2 minutes to spare

2013 – Challenge 36: Max chin-ups in 36 minutes
On the day: 184 completed chin-ups in 36 minutes

2014 – Challenge 37: Max chin-ups in 37 minutes
On the day: 255 completed chin-ups in 37 minutes

2015 – Challenge 38: 38 reps on as many different bodyweight exercises as possible, in 38 minutes
On the day: In 38 minutes:
38 x bench press (60kg on the bar)
38 x dips
38 x chin ups
38 x pull ups
38 x squats (60kg on the bar)
38 x push ups
38 x leg raise crunches
38 x burpees with jump and push up

2016 – Challenge 39: 100 bodyweight bench press, 50 bodyweight squats, 100 chin-ups, in 39 minutes
On the day: In 39 minutes (with 15 seconds to spare!)
100 x bodyweight bench press (60kg on the bar)
50 x bodyweight squats (60kg on the bar)
100 x chin-ups

2017 – Challenge 40: Lift 40 tons (40,000 kg) with 4 exercises: bench press, squats, chin ups, dips, and raise money for Kreftforeningen (the Norwegian Cancer Association).
On the day: Total weight lifted: 40,100 kg. Total raised for Kreftforeningen: 10,950 kr.

Workout breakdown:

10 x bench press @ 20kg = 200 kg (warmup set)
10 x squats @ 20kg = 200 kg (warmup set)
250 x bench press @ 40kg = 10,000 kg
200 x squats @ 40 kg = 8,000kg
250 x chin ups (bodyweight) @ 62kg = 15,500 kg
100 x dips (bodyweight) @ 62kg = 6,200 kg

2018 – Challenge 41: 41 reps on 41 exercises.
On the day:
Ex.1: 41 x bodyweight bench press (62.5 kg)
Ex.2: 41 x incline leg press (60 kg + machine weight)
Ex.3: 41 x chin-ups
Ex.4: 41 x pull-ups
Ex.5: 41 x dips
Ex.6: 41 x bicep curls with dumbbells (10 kg)
Ex.7: 41 x horizontal tricep pullovers with dumbbell (20 kg)
Ex.8: 41 seconds farmer’s walk (2 x 20 kg kettlebells)
Ex.9: 41 x upright rows, bar only (20 kg)
Ex.10: 41 x shoulder press, bar only (20 kg)
Ex.11: 41 x standard press ups
Ex.12: 41 x starjumps
Ex.13: 41 x mid-rows (61.5 kg)
Ex.14: 41 x crunches
Ex.15: 41 x step-ups (30 cm, 41 reps per leg)
Ex.16: 41 x leg press (100 kg)
Ex.17: 41 x leg raises (30 kg)
Ex.18: 41 x shrugs (16 kg kettlebells)
Ex.19: 41 x wide press ups
Ex.20: 41 x narrow press ups
Ex.21: 41 x low-rows (50 kg)
Ex.22: 41 x supermans
Ex.23: 41 x leg scissors (abs)
Ex.24: 41 x leg raises (abs)
Ex.25: 41 x horizontal leg extensions (abs)
Ex.26: 41 seconds standard plank
Ex.27: 41 seconds left side plank
Ex.28: 41 seconds right side plank
Ex.29: 41 x bicep curl on cable cross machine (32 kg)
Ex.30: 41 x tricep pull down on cable cross machine (32 kg)
Ex.31: 41 seconds arm’s length hold, kettlebell (4 kg)
Ex.32: 41 x bodyweight lat pull down, underhand (50 kg)
Ex.33: 41 x bodyweight lat pull down, overhand (50 kg)
Ex.34: 41 x tricep dips, bench
Ex.35: 41 x squats, holding 12,5 kg dumbbell
Ex.36: 41 x standing tricep extension, plate overhead (20 kg)
Ex.37: 41 x bicep curl with bar (20 kg)
Ex.38: 41 x chest fly (machine) (20.5 kg)
Ex.39: 41 x reverse fly (machine) (20.5 kg)
Ex.40: 41 x incline press (30 kg)
Ex.41: 41 x reverse supermans/jack-knives

Workout time: 2 hours, 50 minutes + stretching.

2019 – Challenge 42: Strength and cardio challenge
On the day:
Ex.1: 42 bodyweight bench press (60 kg on the bar)
Ex.2: 42 bodyweight squats (60 kg on the bar)
Ex.3: 42 chin ups
Ex.4: 42 dips
Ex.5: 42 calories on cross-trainer
Ex.6: 42 calories on treadmill
Ex.7: 42 calories on rowing machine
Ex.8: 420 calories on bike

2020 – Challenge 43: Max pushups in 43 minutes
On the day: 541 completed push ups in 43 minutes

2021 – Challenge 44: Max squats in 44 minutes
On the day: 675 completed squats in 44 minutes

2022 – Challenge 45: Meditate for 45 minutes
On the day: Meditated for 45 minutes
The challenge this year was a little different to previous years. Due to a hectic schedule over a long period of time, I realised that sitting still and doing nothing was something that I’m really not good at, and perhaps something that I should spend more time doing. Physical activity is certainly an excellent way of taking care of physical health, but balance is also important. Therefore, in addition to continuing to stay in shape with physical training, I’ll try now to include some scheduled and regular inactivity between birthday challenges, to rest and recover.

2023 – Challenge 46: Cardio challenge
On the day:
460 calories on crosstrainer/orbital machine (35 min)
460 calories on treadmill (32 min)
460 calories on stationary bike (40 min)

2024 – Challenge 47: Max push-ups, chin-ups, squats in 47 mins
On the day:
400 squats
400 push-ups
200 chin-ups   

2025 – Challenge 48: Cold water ocean swimming
On the day:
100m breast stroke. Water temperature: 12C Air temperature: 12C

All exercises strict form, full range of motion, no ‘kipping’.

My challenge to you: Challenge yourself to a physical feat on your next birthday – something you couldn’t do a year ago! It gives you a fantastic feeling of achievement! 🙂