Are you are bored of the same routine or are struggling to think of what workout you are going to do next?
Well look no further, I will be posting on a monthly basis different challenges for you to follow or to use as inspiration. They will be geared towards overall strength and conditioning, so whether you are looking to drop some excess weight to tone up or to increase your strength then these conditioning challenges will be for you.
Here we go for this months challenges.
Challenge 1: 1 Km Run
Find a 1 Km route and after a good warm up, Run / Jog / Walk the 1 Km route as fast as you can and record your times.
Take 1-3 minutes rest and repeat 2 more times.
The Goal: To work hard to maintain similar times for all three, especially on the third run. You will increase you cardio as well as to understand your workload running at this level of intensity.
Challenge 2: AMRAP 5 minutes (As Many Rounds As Possible in 5 minutes)
5 x Bent Over Rows
5 x Deadlifts
5 x Barbell Press
and REPEAT for 5 minutes.
Women = 20kg (Total) / Men = 30kg (Total)
Now this is your challenge so if you do not know the exercise then change it and if you can not perform the exercise in perfect form due to the weight, then reduce the weight. Over the month period you can try to increase towards the target weight.
The Goal: If all is good and you can do the exercise with the set weight with perfect form, then your target is to complete 8 to 10 rounds through in the 5 minutes. If you are able to take 2-3 minutes rest and repeat it 2 more times, then high five you are done for the day. Just like the other circuits, aim to get the same time or amount of rounds as close together as you can. Video link
Challenge 3: AMRAP 5 minutes (Body weight)
5 x Burpees
5 x Squats
5 x Press Ups
5 x Sit Ups
and REPEAT for 5 minutes.
The Goal: To get through 8 to 10 rounds completed in 5 minutes.
A great circuit to get you pumping and get a quick and effective session in a short period of time. If you are able to take 2-3 minutes rest and repeat it 2 more times, then high five you are done for the day. Just like the other circuits, aim to get the same time or amount of rounds as close together as you can.
Note: If you scores do drop off then thats not a bad thing, you have either gone off too quick on the first round or the challenge is a big challenge which means you are pushing yourself and will get a lot out of it. When you fighting up the scores then amazing. Video link
Let me know how you get on and if you need any help or advice then get in touch.