RCT stands for the “Results conditioning test” which is a 10 exercise workout that I have put together to test my clients aerobic fitness, muscular strength and endurance of the upper and lower body and their core strength and stability. The test uses 10 bodyweight exercises and the idea is to get clients working to [...]
Here is a workout/challenge that mixes kettlebell and bodyweight exercises together for a tough whole body circuit. The 4 kettlebell exercises used are single arm swings, single arm high pulls, single arm rows and clean and press. These are combined with walk over press ups, sit-ups knees to elbow and jacks from a prone position. [...]
I created the latest Powerbag challenge when 2 of my female clients asked for a challenge that they could do together. Since we have a large selection of Powerbags at the Results studio and have 2 10kg bags I decided that the challenge would be based around using these. The challenge is over 4×7 minute [...]
The KB3 workout is a 3 round workout that mixes kettlebell and bodyweight exercises together (hence the name). The workout is excellent for improving muscular strength and endurance, general body conditioning and cardio fitness as well as burning plenty of calories.
Each round of the workout is made up of 5 exercises that mix upper body, [...]
The ultimate 10 challenge is a 10 exercise circuit that has you scoring points for number of reps completed; time the circuit is finished in and for taking shorter rest periods. For each of the exercises there are a maximum number of reps that you aim to complete such as 20 for the press ups. [...]
All you need for this 10 minute challenge is kettlebell and a space of around 8-10 metres long. The workout uses 3 exercises, walking kettlebell swings, walking lunges and bear crawling, to give you a challenge that will target the hamstrings, glutes, quads, back, shoulders and core. The challenge is great for improving muscular endurance [...]
Here is another challenge that uses the Powerbag. This time we are combining 4 powerbag exercises alongside 3 bodyweight ones.You perform 3 rounds of the 7 exercises with a 90 second rest between each round. Complete all 3 rounds in your fastest time.
Exercise
Round 1 Reps
Round 2 Reps
Round 3 Reps
Clean and press
30
25
20
Bicycle oblique twists
50
40
30
Shoulder squat
25 per [...]
Welcome to my Results Conditioning “Big book of challenges”. In here you will find 30 fitness challenges that will test your aerobic and anaerobic fitness, muscular endurance and stamina as well as pushing you to your very limits.
I use fitness challenges with my clients as one way of monitoring progress and as a way for [...]
