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4 Minute Male vs Female Workout Rep Challenge

30 for 30 no equipment workout challenge: can Brad beat a female figure pro?

On today’s episode of Live Lean TV, we share a 4 minute male vs female workout rep challenge that requires no equipment.

Are you ready for a partner or couples workout rep challenge?

Damn right you are.

I had the pleasure of traveling to the beautiful beach in Santa Monica, California to film this 30 for 30 male vs female workout rep challenge.

But first, here’s an amazing back story

During this workout, I was joined by a special female co-host who was a WNBF female figure pro.

This beautiful and talented girl’s name was Jessica Rumbaugh.

I say her name “was”, because she is now known as Jessica Gouthro.

brad Jessica

Yes, 2 years after meeting her during this workout, Jessica became my wife.

But before we got married, Jessica was known as a kick butt online fitness coach and personal trainer in California and New York.

This was the beginning of our journey together

As you can tell, even though we had instant chemistry, at first we were a little awkward together on camera.

Especially at the beginning when I mistakenly said, “stay tuned, we’re going to see if I can beat up this girl”.

Then Jessica replied, “I know, I like it.”

So I decided to leave it in the edit.

Then I also shared my habit of clapping my hands before filming every video to pump myself up.

She jokingly asked, “does it work?”.

It does.

This was true love forming right before your eyes.

So now that you have some context, let’s jump into today’s 4 minute male vs female workout rep challenge.

How does the 30 for 30 workout challenge work?

30 For 30 Workout Challenge

This isn’t just any regular workout challenge.

This is a partner challenge workout which we referred to as the “Can Brad Beat A Girl Workout”.

Bad name, I know.

This can be a male vs. female workout challenge or just challenge a friend.

We’re going to see if I can do as many reps as Jessica, or can she do more than me.

I admit, I was a little scared as Jessica is a lean machine

Jessica will go first to set the bar on the number of reps, then I’ll go after her and try to beat it.

With that said, it’s time to take your shirt off and get sweaty.

Think I can beat a female fitness figure pro or is she going to kick my butt?

I love a good workout challenge.

Blast Fat Fast Workout Challenge

Let’s see who will win.

All you need for this 4 minute male vs female workout rep challenge is:

tabata timer

Here’s how this 4 minute male vs female workout rep challenge is structured:

Total time:

4 total minutes with each person doing 2 minutes of work.

Type of workout:

AMRAP: as many reps as possible.

  • 4 different exercises.
  • Each exercise is done for 30 seconds by one person only.
  • Set your interval timer for 30 seconds of work while your partner rests.
  • Complete 1 set of each exercise, then your partner tries to beat your rep count.
  • Be sure to count how many reps you complete of each exercises, as you’re trying to get as many reps, with good form, as possible within the 30 seconds.
  • After completing the first exercise for 30 seconds, step aside and allow your workout partner to immediately complete the same exercise for 30 seconds. Their goal is to exceed your number of reps.
  • If you beat your partner’s rep count, keep going to get as many bonus reps as you can.
  • Repeat this for all 4 exercises.

Number of circuits:

Complete 1 set of each exercise in circuit format.

No rest between exercises.

If you want to extend the workout, you can complete as many rounds as you have time for.


Click the links below for a step-by-step exercise demonstration of each exercise.

A1. Burpee Tuck Jump (i.e. Atomic Burpee)

Reps: 30 seconds

Rest: 30 seconds

Coaching cues: Press start on your 30 second interval timer and begin counting the reps. By the way, as you can see, we’re not choosing the easier variation of the burpee here. To complete the burpee tuck jump, also known as the atomic burpee, lower your body to the ground to complete a push up, then jump and bring your knees up and touch with your hands. Focus on engaging your core. This is an excellent overall full body cardio exercise.

A2. Jump Squat (i.e. Squat Jumps)

Reps: 30 seconds

Rest: 30 seconds

Coaching cues: when doing a jump squat, also known as a squat jump, make sure you are getting down to about a 90 degree angle at your knees. When you jump back up, aim for full extension of your legs. You’re going to feel the burn with this one, but it’s a good feeling though.

A3. Push Up

Reps: 30 seconds

Rest: 30 seconds

Coaching cues: complete 30 seconds of push ups. If you’re doing this workout rep challenge on the beach and there’s not sand on your chest, you’re not going low enough in your push up. If you can’t complete a full push up, drop and do the push up on knees.

A4. Mountain Climbers

Reps: 30 seconds

Rest: 30 seconds

Coaching cues: finally we’ll end with mountain climbers, then you are done. Make sure your drive your knees in fast and focus on keeping your core as tight and engaged as possible. 1 rep of mountain climbers is when two of your knees go in.

4 minute male vs female workout rep challenge results

There you have it.

That was the, “30 For 30: Can Brad Beat A Girl” workout rep challenge.

It only takes 4 minutes to complete 1 round.

That breaks out to 2 minutes of actual work and 2 minutes of rest.

Remember to keep track of how many reps you complete of each exercise.

But you will be feeling it even when you’re only a quarter of the way through this workout.

That was awesome.

Solid work.

Who won the 4 minute male vs female workout rep challenge?

Here were our results.

Burpee Tuck Jump rep counts:

  • Jessica: 11 reps
  • Brad: 14 reps

Jump Squat rep counts:

  • Jessica: 20 reps
  • Brad: 26 reps

Push Up rep counts:

  • Jessica: 17 reps (full push up)
  • Brad: 29 reps (full push up)

Mountain Climbers rep counts:

  • Jessica: 30 reps per leg
  • Brad: 41 reps per leg

Total reps:

  • Jessica: 78 total reps
  • Brad: 110 total reps

So even though I beat Jessica on all the exercises, she did an amazing job and I bet she can probably beat a lot of men out there.

2020 workout rep challenge update:

Brad’s 2020 updated rep counts:

Burpee Tuck Jump:

  • 2013: 14 reps
  • 2020: 15 reps

Jump Squat:

  • 2013: 26 reps
  • 2020: 29 reps

Push Up:

  • 2013: 29 reps
  • 2020: 32 reps

Mountain Climbers:

  • 2013: 41 reps/leg
  • 2020: 45 reps/leg

Total reps:

  • 2013: 110 total reps
  • 2020: 121 total reps

Jess’ 2020 updated rep counts:

Burpee Tuck Jump:

  • 2013: 11 reps
  • 2020: 12 reps

Jump Squat:

  • 2013: 20 reps
  • 2020: 28 reps

Push Up:

  • 2013: 17 reps
  • 2020: 23 reps

Mountain Climbers:

  • 2013: 30 reps/leg
  • 2020: 39 reps/leg

Total reps:

  • 2013: 78 total reps
  • 2020: 102 total reps

Can you beat our rep counts?

So now it’s your time to do this 4 minute male vs female workout rep challenge.

Let’s see if you can beat us.

Obviously the sand is adding a little bit of a challenging dimension to our rep counts since we can’t move as fast.

So you have a little bit of an advantage on us.

If you want to increase your intensity, film it as the camera always increases your adrenaline.

Leave a comment below and let us know how many reps of each of these exercises you get:

Good luck.

And don’t be shy ladies

You can absolutely do the same workout.

Even if you’re not as fast as your male partner, just give it your 100% effort.

Just look at Jessica’s body.

If you’re looking to transform your body, Jessica has an excellent physique to strive for.

And guess what, Jessica lifts weights, which is so important.

Don’t be afraid to lift heavier and challenge yourself.

You will not get bulky, we promise.

5 Reasons You Think Weight Training makes you Bulky

Everything that I talk about, Jessica pretty much also incorporates into her workouts.

Based on this, this is the body you can have.

Check out her Formula X workout and nutrition program.

If you haven’t done so, make sure you checkout Jessica.

She is a superstar in the fitness industry that has an unmatched passion for helping people live a healthy life.

And she’s kind of cute too.

You can find Jessica on social media here:

Check her out.

We had a blast working out with you.

For more information on Living Lean, go sign up for our free 7 day starter guide to start Living Lean.

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I love making these video post for you guys and spreading my transformation 1,000,000 mission.

Live Lean Transformation 1,000,000 Mission

Keep Living Lean.


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Question For You:

  • What were your numbers?
  • Did you beat our scores?
  • Did you go head to head with someone else?
  • Male or female? 

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

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[wd_hustle_cc id=”team-live-lean”]

58 responses to “4 Minute Male vs Female Workout Rep Challenge

  1. 30 sec rest between workouts. 30 30 means you train for 30 secs then rest while your partner trains for 30 sec

  2. If you want to burn off fat quickly, you should search google for “Blazing Fat Loss”. That can help you get the body you deserve.

  3. can you please do a video regarding interval training? Is it just as affective as weight training?

  4. excelente co-presentadora, ademas la mutua competencia incentiva el rendimiento, y por ende la intensidad se maximiza

  5. thanks brad for all your workout, i use it every week. it changes my life. keep going its great . stefan from france

  6. I challenged my husband. Here are our scores;

    Burpees: Laurie 11, Dave 13
    Squat Jumps: Laurie 26 Dave 22
    Pushups: Laurie 29 Dave 32
    M.C Laurie: 40 Dave (didn’t beat me, said he lost count) hmmm. Sure you did. 😉

    Thanks Brad.. Love your Channel and your workouts. From a triathlete. 😉

  7. Okay, first, that was totally fun to watch. Santa Monica fun in the sun. Jess is an amazing trainer…I know first hand. Love that you two are collaborating. And between the two of you….not sure who’s the cutest.

  8. Okay, she did very well. But its obvious you are much stronger, so I knew you had that competition in the bag Brad.

  9. I was rooting for you Jess. At the end I said, “Brad, You Suck” Simply because that is what I would have said if I were doing the workout with with him. I like a little friendly competition. 🙂

  10. if you hook up a video with me and Jamie Eason…i’ll fly down and then shoot with you as well..haha…DO IT

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