Fit & Well Day 16 – The Rep Challenge

Day 16 – The Rep Challenge

Notes:

Ah what a wonderful day !, Tuesdays the challenges will always be different and will offer an opportunity for you to learn a new style of training.

Today is a rep challenge, you are to complete the total amount of reps within the set time. You are to pick your own sets for completion, example: Some of you will try to do all 50 burpees, while others will do 5 sets of 10  etc. It’s to your own pace, but complete the workout within the given time.

Maintain proper form and above all…have fun 😉

Thruster – Do a squat while holding a weighted object, then as you rise do a shoulder press with the weighted object. Squat then thrust the weight upward when you get up.

Laying rotation – Lay flat, raise legs and hold knees 90 degrees and together with feet pointing forward. Place both arms outstretched at your sides. Rotate both knees to left, return to center then rotate to right. Rotate side to side as far as they can go in a safe and controlled manner.

Deaf lift into bent over row – Using a weighted object, perform a dead lift then do a bent over row. (Check video for dead lifts)

 

Raised leg crunch – Raise legs toward the ceiling and hold. Perform a crunch. For some, you may need to bend your knees slightly, but others, try to keep your legs straight.

 

Level 1 – You’re getting there

 

Total Reps: 300 reps

Total time to complete workout: 30 minutes

 

50 Half Burpees (no jump)

50 Thrusters

50 Deaf lift into bent over row

50 Raised leg crunch

50 Laying rotation

50 laying Hip raise

 

Level 2 – You’re on a Mission

 

Total Reps: 300 reps

Total time to complete workout: 30 minutes

 

50 Burpees

50 Thrusters

50 Deaf lift into bent over row

50 Walking Planks

50 Laying rotation

50 laying hip raise

 

 

Level 3 – You’re a Warrior

 

Total Reps: 400 reps

Total time to complete workout: 25 minutes

 

50 Burpees

60 Thrusters

60 Deaf lift into bent over row

60 Walking Planks

60 Laying rotation

60 Laying Hip raise

50 Raised leg crunch

 

Level 4 – My Hero

 

Total Reps: 400 reps

Total time to complete workout: 20 minutes

 

50 Burpees

60 Thrusters

60 Deaf lift into bent over row

60 Walking Planks

60 Laying rotation

60 Laying Hip raise

50 Raised leg crunch

 

Wellness Tip: When was the last time you hung out with a friend ?, Make some plans today or say hello to someone you’ve been meaning to catch up with. A nice conversation can do wonders for your mental mood, who knows they may even want to join your next workout routine !

Nutritional Tip: Saturated Fat in the right amount, from the right source, is actually good for you. Coconut and Avocados contain saturated fat; taking in sat. fat from these sources can actually be beneficial but one has to be weary of over consumption. Again, moderation is key.

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