WORKOUT CHALLENGE: “THE CLIMBER”

Posted on March 7, 2010 by NU-FiT

“It is not the mountain we conquer, but ourselves.” ~Sir Edmund Hillary

ARE YOU READY TO ASCEND?!

TAKE ON MY WORKOUT CHALLENGE:

“THE CLIMBER” Routine is another fast-paced Metabolic Conditioning (MetCon) workout.

WHAT’S THAT?!? Check out my 1st MetCon blog post for a primer.

This workout is perfect for you to complete at the end of your regular routines, as it will increase your fitness levels AND burn body fat. You may also do this as a stand alone workout.

THE MOVES:

10  DUMBBELL THRUSTERS  ( VIDEO link )

20  MOUNTAIN CLIMBERS  ( VIDEO link )


THE HOW:

Perform 5 Rounds for time. This means there are no planned breaks between exercises, or sets ~ AT ALL!!

Keep the intensity UP! The goal is to complete in 5 minutes or less.

The recommended weight for the dumbbells are:

MEN: 15 lbs/each (2 x 15 = 30 lbs)

WOMEN: 10 lbs/each (2 x 10 = 20 lbs)

SCALE THIS ROUTINE TO YOUR FITNESS LEVEL:

Beginner: Lighter weights, and/or take breaks as needed.

Intermediate: As prescribed.

Advanced: If able to complete in 3 min. or less, add weight.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle



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THE “1500″

Posted on February 24, 2010 by NU-FiT

THE “1500″ Workout Challenge is perfect to perform at home, as it requires minimal equipment – just a pull up bar & jump rope. I owe full credit for this routine to my new Facebook & Twitter friend Tyler Sullivan ( @tmsullivan ). He’s an IT wizard by day, and a fellow health-nut the rest of the time! I enjoyed this workout so much, that I wanted to share it with you…

Here’s the simple routine:

* * * * * *

100 Singles (Jump Rope)

10 x Burpees

10 x Sit Ups

10 x Pushups

10 x Squats

10 x Pull Ups

x 10 ROUNDS = 1500 Total Reps

* * * * * *

You’re already on your way to these:

Scale The “1500″ to your fitness level:

Beginners: 3-5 rounds; Take breaks as needed, and limit range of motion (ROM).

Intermediate: 5 – 10 rounds

Advanced: As prescribed.

This Challenge was- like the rest- BRUTAL, but it felt fantastic to complete.

Workouts like this are not only a test of your physical strength, but you’re mental toughness, as well.

I completed all 10 rounds in 26:44 minutes.

My goal was to beat Tyler’s time of 25:06, but he definitely got me….this time! Great job my friend, and thanks for sharing this routine!

Check out Tyler’s blog, too: http://tylermsullivan.wordpress.com/

Post comments and results below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Filed under: Workout Challenges | Tagged: , , , , , , , | 12 Comments »

WORKOUT CHALLENGE: “THE SWINGSET”

Posted on February 8, 2010 by NU-FiT

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

___________________________________

Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

- Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

* * * * * *

Scale this Challenge to your ability level:

Beginners: Take breaks as needed, lower the Swing weight, and limit range of motion (ROM) on burpees.

Intermediate: No breaks, but you may lower the Swing weight.

Advanced: As prescribed.

That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below :)

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

Filed under: Quickie WOD, Workout Challenges | Tagged: , , , , , , , | 4 Comments »

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