Try this three-week challenge and make a difference to your body
If you're looking on trying a new fitness regime/routine we have just the thing, a three-week challenge that will test your skills and make the most of the last of summer.
ROCKTAPE UK’s Personal Trainer, Sally Bennett has created a 3-week fitness challenge to help you look great and have fun in the sun.
Sally recommends between 1-3 quick and easy workouts a day, but suggests that you complete at least 1 to make the most out of the routines.
WEEKLY ROUTINE
MONDAY
1) Tabata workout – squats, press-ups, lunges. Follow with 10 seconds rest and repeat the set 8 times. Perform as many as you can of each for 20 seconds in Week 1, 30 seconds in Week 2, and 40 seconds in Week 3.
2) 10 x 100m sprint. Sprint 100m, walk back and then rest in Week 1, In Week 2 walk back and no rest, and in Week 3 jog back and no rest.
3) 1 minute of sit ups, 1 minute of leg raises, 1 minute of oblique twists (increase to1: 30 minutes of each in Weeks 2 & 3). Follow with a rest for a minute. Repeat set 3 times in Week 1, and 4 times in Weeks 2 & 3.
A toughie to get the week going. But it only gets easier! However, if you start to feel that pain in your lower back from the movements then invest in kinesiology tape, like ROCKTAPE. It will help to increase blood flow to the area and limit the fatigue.
TUESDAY
1) 100m jog to warm up, followed by 100m bear crawl. Build up to holding the plank position for 5 minutes, recording the number of attempts taken.
2) 10 eccentric push-ups in Weeks 1 & 2 (full push ups in Week 3). Handstand against a wall for 30 seconds in Weeks 1 & 2 (45 seconds in Week 3). 15 above-head ball throws. Repeat set 3 times in Week 1, and 4 times in Weeks 2 & 3.
For above-head ball throws, try using an Eco-Wise Fit Ball. The Fit Ball is much easier to handle than your typical, heavy medicine ball and is designed specifically for throwing exercises like this. They’re available in different sizes/weights to suit your workout level.
WEDNESDAY
1) Tabata workout – sit-ups, back extensions, V ups. Each for 20 seconds in Week 1, 30 seconds in Week 2, and 40 seconds in Week 3. Follow each with 10 seconds rest and repeat the set 8 times.
2) 1 minute of jumping squats, followed by 1 minute of push-ups, 1 minute of 3 point shuttle runs, then 1 minute of Tricep dips (1:30 of each in Week 3). Follow with a minutes rest in Weeks 1 & 3, 30 seconds rest in Week 2. Repeat set 5 times in Week 1, and 4 times in Weeks 2 & 3.
3) 5 Plank sidewalks in each direction. 10 shoulder presses (using tin cans, or sands bags if you don’t have weights), followed by 1 minute skipping. Repeat set 3 times in Week 1 and 4 times in Weeks 2 & 3.
THURSDAY
1) 200m sprint in Week 1 (150m in Weeks 2 & 3). Walk back in Weeks 1 & 2, jog back in Week 3. Repeat 6 times in Week 1, 10 times in Weeks 2 & 3.
During intensive running workouts, DBA sports bras and leggings will give you the support you need. They’re super comfortable and come in loads of cool colours.
2) 7 minutes of burpees. Record how many reps each time.
3) Hold the squat position against a wall for as long as possible. Record your time.
FRIDAY
1) With a partner, complete 5x 100m walks each in Weeks 1 & 2 (8 times in Week 3). 20m sprints, walking back as recovery. Repeat 8 times in Week 1, 12 times in Week 2, and 16 times in Week 3.
2) 1 Minute of maximum effort push-ups. Repeat 3 times, and record number of reps per attempt.
3) 30 seconds in the plank position in Week 1, 45 seconds in Week 2, 1 minute in Week 3. Follow with 15 seconds rest, and repeat 3 times. 30 seconds Hollow Rock* in Week 1, 45 seconds in Week 2, and 1 minute in Week 3. Repeat 3 times.
How to perform the exercises
* Bear Crawl – Place your hands and feet on the floor. With your bum in the air begin crawling
* Burpee – Bend down with your hands on the floor. Keeping your hands on the floor, jump your legs backwards. Jump your legs back towards your hands then jump up straight.
* V ups – Lie down on your back keeping your arms and legs straight. Slowly bring them together to form a v-shape.
* Plank sidewalk – Hold the plank position. Step sideways 5 times, followed by 5 times in the opposite direction.
* Hollow Rock hold – Lie down on your back. Keeping your arms and legs straight, raise them slowly off the ground. Remember to keep your tummy tucked in so that your lower back stays on the floor.
* Eccentric push-ups – Begin in push-up position, very slowly lowering yourself until your chest touches the floor.
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