Category: Fitness Challenge Weekly

Hey Guys and Gals,

So my training partner and I wanted to do this challenge they have for members of Sealfit and we didn’t have chance so I did it at the gym and it’s challenging that is for sure! Both physically and mentally!

Anyways, this is how I broke it down, you can do it how you wish or you can break it down the way I did!

200 burpees and 1km of lunges weighted

How I broke it down was simple… I did 100m of lunges with 20 burpees each time going back and forth outside 10 times.

You can choose to do it with a bag on, barbell, weighted vest etc.

I have a weighted vest 25lbs and I put it 40lbs in a backpack so I had 65lbs on me when I did the lunges and 25lbs on me when I did the burpees with my vest.  It was way to much trouble to take off my vest every single time which I regret 100% not doing 🙂 but it was harder that’s for sure.

Good Luck.

Hey Guys and Gals,

So today I only did Endurance to add to plyometrics because a combination of both types of exercises gives you maximum gains in the shortest period of time and for fighters or athletics that’s what we want so we can continue improving and focusing on our techniques etc.

Yes I understand that your body already does endurance all day long but what your body doesn’t do is concentrate on the endurance muscles evolved in the specific movement and the neurological pathways that your muscles must create or put stress through to break the muscle fibers.  That’s what we want!

1 leg split squat – 10 reps /15 reps / 20 reps/ 25 reps / 30 reps /

air squats – 20 reps/ 25 reps / 30 reps / 35 reps / 40 reps

Chin Ups or assisted with chair  – 5 reps / 7 – 10 reps / 10 – 15 reps / 15 – 20 reps / 20 + and don’t stop

Pull Ups or Assist with Bench or Chair – Same as Chin ups

Modified Shoulder Press – Push Up Downward Dog Position – 5 reps/ 7 reps/ 10 reps/ 12 reps/ 15 reps

Sphynx Push Up or Hands Touching together Tricep Push Up or Dip – 10 reps/ 15 reps/ 20 reps/ 25 reps/ 30 reps

Reverse Crunch (both sides counts as a rep) 20 reps/ 25 reps/ 30 reps / 35 reps/ 40 reps

Good luck everyone! It should take you 45 minutes maximum! Depending on how much rest you put between activities or if you put it at the end before you restart.  I put it at the end before I restarted which in my own believe would give you maximum muscle fatigue and calorie burn.

Hey Everyone,

Welcome back to another terrible tuesday! My training partner for years always told me of Terrible Tuesdays so now I am making myself relive them.

What you will need.  1/3 of your weight.  If it’s a bag filled with stuff, a weight, kettle bell, whatever!

Lateral Bounds 20x – body weight (sink down low and try to stay in that position each time)

Sprint 100m

100m arms stay over head lunges

Repeat this until you get to 400m of over head lunges…so

Lateral Bounds 30x

Sprint 200m

200m arms stay over head lunges

And so on!!! It’s challenging but satisfying when you finish!!! It should take you about 45-50 minutes.

I did a mixture of a power workout and a circuit training.

Guys and Gals,

You only have 30 seconds rest between sets of 3 exercises each repeated for 1 minute no stopping.  You can pace yourself or try and reach the highest number you can in 1 minutes but you MUST NOT STOP for that minute.

After 2 sets move to the next set of 3 exercises.

1. Jumping squats or Explosive squats to calves
2. Lunges forward to Lunges backwards
3. Double Feet in-Double Feet out (like a jumping jack but without the arms and as steady as you can down in a semi squat position)

30 seconds rest – repeat previous set

1. Burpee Tuck Jumps
2. High Knees
3. Mountain Climbers

30 seconds rest – repeat previous set

1. Bicycle Crunches
2. Push ups or Clap Push Ups or Push ups hands to chest and land
3. Crab toe touches or crab knee touches or crab knee lift

30 seconds rest – repeat previous set (if you want a bonus do the last set 3 times and not 2)

The workout should take you 30 minutes maximum or 22 minutes if you didn’t add in the bonus set.

Good luck everyone!!