Through my training and my training, I always try to plan fun, entertaining as well as massively beneficial sessions.
Now and then I will throw in a fitness challenge into my workout or my client’s workout which will give me/them something to aim for. Most of the time it won’t happen straight away, and it is something you build up to getting closer and closer each time.
So just for a bit of fun, I have come up with a list of top 5 fitness challenges for you to have a go at. These are realistic targets for any well-trained individual and an excellent long-term goal for those new to exercise.
If you hadn’t exercised before/recently started applying, then don’t attempt these if you want to try then just halve the target and see how you get on.
So here they are:
1. 80 x Press Ups
The press up is a great exercise; it involves your chest muscles, triceps and your core. Many people will go straight for the bench press and pile the weights on when they can’t even do ten press ups. Don’t even bother benching until you have the strength to bang out 30 perfect form press ups in a row. These press ups should be controlled, but powerful one after the other is getting your chest as close to the ground as you can all the way up to 80 in a row.
2. 20 x Chin Ups
One of my favorite exercises, I remember doing this at school and the majority of the class were left just hanging on the bar trying and failing to pull themselves up even a little. This is a terrible move and requires a lot of strength. The form is necessary I’ve seen people crane their neck, hunch their shoulders and using as much momentum as possible. These reps are a STRAIGHT ARM at the bottom and chin over the bar at the top, no jumping, bouncing, rocking, it needs to be controlled.
3. 1 x Deadlift at double bodyweight
Deadlift is one of the cornerstones of strength training, and I think everyone should be doing it. A deadlift uses so many different muscles (practically every muscle in the body!) and produces so many benefits. The form is crucial in deadlifting, do it wrong and you could get a severe injury. Look on YouTube to find out a perfect way before deadlifting. Remember straight back, engage the core and look ahead. Please do not try to do this straight away. Build it up from what you are doing now and see how far you can go without risking injury. This could take months to build up to, and it should.
4. 5 Min Plank
One of my favorite core exercises to perform, well I don’t enjoy it, but I know it works! This is another exercise where the form is crucial, you won’t injure yourself with the wrong form, but many people will drop in the middle or stick their bum up, this takes the pressure off your abs and makes it easier. So when you try this, you need to have someone to check your form and try and keep it for 5 minutes.
5. 5 Minute Mile Run
The last one, I wanted to get one in for you cardio runners. In 1954 Roger Bannister went into the record books as being the first one to break the 4-minute mile barrier, once he did that he opened the floodgates and many people broke it straight after. Start with 7-minute miles and work your way down and see how close you can get. If you run consistently, you’ll be amazed at how much faster you can get over the distance.
These exercises work some of the most important muscles in the body and using these practices should help to maintain proper fitness and wellbeing.
Remember this is just a challenge don’t risk anything or change your training drastically just to make these.
Farrell’s extreme Bodyshaping offers the best fitness challenge training as it has reliable and qualified physical exercise officers.
Register with Farrell’s extreme Bodyshaping to reach your fitness and exercise goals FASTER!