Results Conditioning » Challenges

Pad work and challenge

richb — Mon, 23 Jan 2012 21:52:39 +0000

One of my favourite ways to give my clients a cardiovascular workout is with focus pads, this post looks at different ways I use them within my sessions.

1 minute on, 1 minute off:

This workout involves mixing the focus pads with some bodyweight training to give you an effective session that lasts for 16 minutes which makes it excellent if you’re short of time or as part of a longer training session if you are feeling fighting fit!

Once you are warmed up you start round 1 on the pads. Each round lasts for 1 minute and the pad rounds consist of throwing a mixture of punch/knee/kick combinations to my command. Once the time is up you get a minutes rest but during this time you must complete a set number if reps of a bodyweight exercise. The quicker the reps are completed the more of the minute you get to rest. After this you start the next pad round and this continues over 8 pad rounds. Check out the example below.

Pad round 1:

1 minute pads

12x press ups (once completed rest for the remaining minute)

Pad round 2:

1 minute pads

12x sprinter sit-ups (once completed rest for the remaining minute)

Pad round 3:

1 minute pads

12x squats (once completed rest for the remaining minute)

Pad round 4:

1 minute pads

12x burpees (once completed rest for the remaining minute)

Complete these 4 rounds again for the 8 round workout.

Other exercises to try:

Lunges

Narrow press ups

Squat thrusts

V-ups

Jump squats

Burpee challenge:

This is something that I often do at the end of my client’s session, often after the above pad workout for a very gruelling cardio blast! The challenge follows the same time protocol as the above one. Perform 1 minute of pad work and then immediately complete 5 burpees and then rest for whatever time is left of the minute before starting the next pad round. The aim is to perform an extra 5 burpees each time up to 25 within the minute.

1 minute pads

5 burpees (once completed rest for the remaining minute)

1 minute pads

10 burpees (once completed rest for the remaining minute)

1 minute pads

15 burpees (once completed rest for the remaining minute)

1 minute pads

20 burpees (once completed rest for the remaining minute)

1 minute pads

25 burpees (once completed rest for the remaining minute)

If you fail to complete the burpees within the time then the challenge is over.

Fitness challenge #42: Powerbag 20

richb — Wed, 04 Jan 2012 21:53:42 +0000

Here is the first challenge of 2012 and we kick of the year with a 20 minute Powerbag challenge. The format of the challenge is the same as both the Torturous 20 and VIPR 20 and involves completing as many sets of an 8 exercise circuit within a 20 minute time limit. All that is needed is a single Powerbag and plenty of stamina and endurance! Check out the 8 exercises used below.

Bent over rows x20

Hang cleans x12

Lunge with shoulder to shoulder press x12 (Start with the bag on your right shoulder and step forward with your left leg and perform a lunge. From the lunge position press the bag over your head to the other shoulder before stepping back and repeating on the opposite leg).

High pull x12

Floor press x20

Seated bag twists x10 per side

Alternating squat thrusts x40 (20 per leg)

Squat jumps x20

Scoring:

If after 20 minutes you have completed 4 sets then you score is 4, if you have done 4 sets and are on the Floor press of the 5^th set then your score is 4.5.

Aims:

First target should be to complete 4 full sets.

Men should start off with a 15-20kg bag and for women 5-10kg.

Fitness challenge #41: Cardio kettlebell

richb — Sat, 17 Dec 2011 15:38:24 +0000

Here is a challenge that is performed over 5×5 minute rounds and mixes kettlebell exercises with high intensity cardio training. The aim of the challenge is to complete as many sets as you can over the 5 rounds of training. Each round is made up of 1 kettlebell exercise and 1 cardio based exercise and are outlined below.

ROUND 1:

Single arm swings x10 per arm

Burpees x10

ROUND 2:

Single arm snatch x10 per arm

Squat jumps x10

ROUND 3:

Figure of 8 x20

Alternating squat thrusts x40

ROUND 4:

Single arm floor press x10 per arm

Bench hops x20

ROUND 5:

High pulls x20

Jumping jacks x20

Scoring:

Completing both exercises counts as 1 set. If at the end of the 5 minute round you have finished all the reps of the kettlebell exercise but not the cardio one then this will count as a half set. At the end of the 5 rounds count up all your full and half sets for you challenge score.

Aims:

Use a kettlebell that will challenge you for each of the exercises.

Rest for 2 minutes between rounds.

First target should be 20 total sets and then see if you can get up to 25 or above.

5 minute finisher

richb — Wed, 23 Nov 2011 11:47:20 +0000

Here is a little finisher I have been using with clients at the end of their sessions. It is short and simple and as the name suggests should only take 5 minutes or less to complete. To perform it you only need a medicine ball and a space of approximately 10 metres long. To do the challenge you start at one end of the room and complete 2 reps of the following 3 exercises.

Body weight squat

Press up

Medicine ball crunch (Place your legs in the air and crunch up bringing the ball over your head and towards your feet)

Once you have completed 2 reps of each then run down to the end of the room and touch a cone which you have positioned there and run back (this counts as 1 lap). After this you will then increase the 3 exercises by 2 reps each time and the shuttle run by 1 lap until you reach 10 reps of the squats, press up and crunch and 5 shuttle runs.

Tips:

Make sure you bend down and touch the cone or the floor, if you have not got a cone to hand, on each shuttle run.

With my clients I have been using a 3kg medicine ball.

Ultimate fighting fitness challenge

richb — Tue, 08 Nov 2011 21:44:57 +0000

The latest challenge uses the principles of my MMA conditioning workout which is set to be launched nationwide under the name “Ultimate fighting fitness”. The workout is 4 rounds with each round being made up of 5 exercises. Within a normal workout each exercise would be performed for either 30 seconds and completed twice or for 1 minute and completed once to form a 5 minute round. This time though the exercises are completed for reps and the aim is to complete each round as quickly as possible. In between rounds stop your clock and rest for 2 minutes before restarting the clock and beginning the next round.

Round 1:

Stand to kneel x20

Elbow switch x50

Dumbbell push press x20

Crunch to punch x20

Jab, cross to sprawl x20

Round 2:

Bridge to up kick x50

10 punches from knee ride to sprawl x10

Press up with shoulder tap x20

Plank get ups x20

Bear crawl with sprint x5 laps

Round 3:

Step jumps x20

10 Mounted punches to vertical jump x10

Medicine ball swings x20

Elbow to knee crunches x50

Lateral jumps over Powerbag to front kick x20

Round 4:

Step up to knee strikes x20 per leg

10 mounted punches to armbar x10

Dumbbell jab, crosses x50

Triangle curls x20

Burpees with vertical jump x20

Aims:

The aim is to try and complete the whole challenge in 20 minutes or less so that each round is done in around 5 minutes.

Tips:

If you want an even harder version of this challenge then cut your rests between rounds to 1 minute.

Fitness challenge #39: Snakes and ladders

richb — Thu, 13 Oct 2011 20:14:49 +0000

The snakes and ladders challenge uses 2 bodyweight exercises, the press up and burpee. You begin the challenge with 1 burpee and 10 press ups and then each time you increase the burpees by one rep (this being the snake because you are moving up) and decrease the press ups by 1 rep (the ladder exercise as you are moving down). So for example 1 burpee and 10 press ups followed by 2 burpees and 9 press ups and so on until you finish with 10 burpees and 1 single press up. The aim is to complete this as quickly as you can.

Tips:

Perform the burpee by dropping your hands to the floor and kicking your legs out before standing up.

Women get the option of performing the press up on their knees.

Perform this short challenge at the end of your session.

Aims:

First target should be to complete this as close to 5 minutes or under as possible.

Changing exercises:

This challenge can work well with a number of exercises. I would suggest picking compound movements that target multiple muscles in one go to go the most from it. Below are some exercises you could try.

Kettlebell swings

Barbell squats

Clean and press

Pull ups

Barbell push press

“Rodney”

richb — Tue, 04 Oct 2011 20:56:57 +0000

The latest addition to the Results studio is Rodney the grappling dummy! While he may only be short (1.2m) he is a fantastic tool that I use with clients for ground and pound drills as well as throws and slams. Picking up a dummy and slamming it into the floor before jumping on it and throwing punches and elbows is a great calorie burner. It will also test your aerobic and anaerobic fitness which is something many people don’t experience within their normal cardio training. Slamming a dummy into the floor with all your might and then throwing fast and hard punches into it will quickly get you gasping for breath and when this is repeated over and over again for 3-5 minutes, you will soon be struggling to get the oxygen you need! Below is a short video of me performing a 3 minute round on Rodney. The aim is I throw, slam or trip him to the floor before throwing 10 strikes, repeating this is often as I can before the time runs out. See if you can perform 20 or more throws with a 3 minute round and when you can then why not step it up to a 5 minute round or get hold of Rodney’s bigger and heavier brother!

Fitness challenge #38: Weight plate 8

richb — Thu, 01 Sep 2011 20:27:39 +0000

I put this 20 minute challenge together when I had to train 4 people at once and I wanted something that used minimal kit, so all you will need is a weight plate and plenty of energy! The aim of the challenge is to complete as many sets of the 8 exercise circuit within the time limit. If at the end of the time you are part way through a set then this will be added to your score, so for example if you have completed 5 full sets and are on the 4^th exercise of the next set then your score will be 5.4. The 8 exercises used are listed below.

Overhead swings x12

Squat to press x12

Lunge with rotation x12

Squat to rotation x10 per side

Jumping jacks x20

Floor press x20

Press ups x12

Burpees x10

Tips:

: Women have been using 5kg for most of the exercises except the floor press which a 10kg has been used. Men have used either a 5 or 10kg plate or a mixture of both depending on individual fitness levels.

Aims:

: First target should be to complete 4 sets and then see if you can get up to 5 or more.

Top 5 challenges

richb — Fri, 26 Aug 2011 20:53:55 +0000

One way I like to check my client’s progress is with the use of fitness challenges. These challenges test a mixture of aerobic fitness, strength, stamina and endurance. Most months there is a new one for them to have a crack at, some are short and sweet and can be completed in as little as 5 or 10 minutes while other ones will take up an entire hour session. Every few months we will redo one of the challenges to see if how much improvement has been made. Doing this is a great way to get people pushing themselves that little bit harder and showing them just how much their fitness, strength, endurance etc has improved since the last time they did that particular challenge. Below are my 5 top challenges from the many that I have put my poor clients through!

1: Powerbag:

One of the first challenges I ever created. It was short at only 10 minutes long but it was far from easy. Complete 5 reps of the clean and press, burpees and lateral jumps over the bag. This counts as 1 set and the aim is to simply complete as many sets as you can within the time limit. It starts off ok but once you get to around the 5 minute mark the fun really starts! Check out the challenge here and give it a try. Still waiting for someone to hit the magic 20 sets!

http://www.resultsconditioning.com/archives/545

2: Fantastic 4:

The fantastic 4 is so called as it is made up of 4 rounds of high intensity training. Each round mixes 1 strength exercise along with 1 aerobic exercise. The aim is to complete the 4 rounds in your fastest time taking a 2 minute rest in between each one which will be much needed! This is one workout I can safely say left me in a heap on the floor after completing it and must be up there as 1 of the hardest of all the challenges. If you have plenty of energy and 30 minutes or so to spare then give this a crack.

http://www.resultsconditioning.com/archives/1228

3: Ultimate 10:

The ultimate 10 is a 10 exercise circuit done over 3 rounds. This challenge has you scoring points for number of reps completed and bonus points for taking minimum rest breaks. It may sound confusing but check it out at the link below and hopefully it will all make sense! This pushes the fantastic 4 challenge close to being the toughest one yet. After trying it out myself it took me a good 10 minutes to get my legs and breathe back!

http://www.resultsconditioning.com/archives/1116

4: Torturous 20:

The Torturous 20 is up there with the Powerbag as one of the most popular and performed challenges so far. Many clients have had a go at this with some even doing it themselves away from the Results studio or getting their friends and colleagues involved. For this tough challenge the aim is to complete as many sets of an 8 exercise circuit as you can within a 20 minute time limit.

http://www.resultsconditioning.com/archives/1310

5: VIPR 20:

After the success of the Torturous 20 challenge I decided to put together one that followed the same theme but used just a single VIPR. The VIPR is a fantastic piece of kit and the challenge has proved very popular amongst my clients. Once again you work for 20 minutes completing as many sets of a 7 exercise circuit as you can. Check it out below and grab yourself a VIPR and give it a try.

http://www.resultsconditioning.com/archives/1482

Fitness challenge #37: Descending reps

richb — Tue, 23 Aug 2011 11:48:48 +0000

Here is another short challenge that can be completed within 30 minutes including warming up and cooling down so is perfect for those short of time or just wanting a quick blast in the gym. The challenge is made up of 8 exercises performed in circuit fashion. You start with 20 reps of each one and then work down by 5 reps each time so you complete 20, 15, 10 and then finally 5 reps. The aim is to complete all the reps in your fastest time. To do this challenge you will need a single barbell, 1 kettlebell, step box (about 4-5 raises high) and a medicine ball.

Below are the 8 exercises used within this challenge.

BENCH PRESS

KETTLEBELL 2 HANDED SWING

CLEAN AND PRESS

BARBELL SQUAT

BOX JUMPS

MEDICINE BALL CRUNCH

BENCH HOPS

KETTLEBELL FIGURE OF 8

TIPS:

For this challenge women will be using a Bodypump type bar with 5kg per side, a 9kg kettlebell and a 3kg medicine ball. For the men it will be 10kg per side on the bar, 16kg kettlebell and a 4kg ball.