Fitness challenge #1

Who’s up for a challenge this week? This will be a great way to increase your fitness, muscular endurance and tone and burn calories and fat.

Choose your pain –

1. 500 burpees

2. 1000 sit ups

3. 1500 walking lunges or

4. 2,000 stairs (running up)

They are all using your body weight only, the only thing you’ll need if you do challenge 4 is a flight of stairs, ideally at least 20 steps going up, 50 is even better.

It will be an awesome way to push yourself, try something fun and doable but hopefully out of your comfort zone!

You can pick one challenge to compete over the week, or more than one. Or you can join a few of us in doing the whole lot!

It’s a bit of fun but hopefully still challenging so ideally choose ones that will push your boundaries.

You have a week to finish them so you can split them up however you like. Be creative, I’m sure everyone will have a different strategy and game plan!

For those doing the whole lot, I suggest you do the walking lunges instead of your leg training days.

Some example splits might be -

10 sets of 10 burpees – total 100

10 sets of 25 walking lunges – total 250

10 sets of 25 sit ups – total 250

10 sets of 50 stairs – total 500

Repeat 4 days of the week

or

6 sets of 15 burpees + 1 set of 10 – total 100

8 sets of 30 walking lunges + 1 set of 10 – total 250

5 sets of 30 sit ups + 4 sets of 25 – total 250

7 sets of 50 stairs + 5 sets of 30 – total 500

or put 100-200 of each exercise at the end of each of your normal workouts.

Or you could focus more on 1-2 exercises on set days e.g. Monday burpee and lunge day, Tuesday stairs and sit up day, Wednesday burpee and lunge day, Thursday rest then continue same pattern Friday, Saturday, Sunday.

I’m going to do most days like this -

100 burpees (6 sets 15 + 1 set 10), 250 walking lunges, 250 sit ups – 10 sets of 25 lunges super-set with 25-30 sit ups, finishing with stairs.

Make sure you use good technique, if you’re unsure of how to do any of the exercises or need any advice, please email me at info@katmillar.com

All the best everyone!!