Ultra-FIT magazine

Rowing is a great workout,  interval training is a great fat burner and this workout combines the two!

Name: Broken 5000 Meter Rowing Challenge
Duration: Against the Clock
Equipment: Rowing machine
Method: Row the following intervals. Increase your pace slightly for each interval and finish with an all out sprint! 

• 2,000 meters (e.g. 2.10 per 500 meter) 
• Rest 3 minutes 
• 1,500 meters (e.g. 2.00 per 500 meters)  
• Rest 2 minutes 
• 1,000 meters (e.g. 1.55 per 500 meters) 
• Rest 1 minute 
• 500 meters (e.g. 1.50 per 500 meters)

 

 

 

 

 

 

Today’s workout is a straight forward race against the clock consisting of both cardio and endurance exercises. If you can’t complete all of the repetitions in a single set, feel free to chip away by performing a few repetitions at a time until all the reps are completed and then move on. Remember, the clock is ticking so try to keep your rest periods to a minimum!

Run 1000 meters
20 chin ups
30 press ups
40 squats
Cycle 5000 meters
40 squats
30 press ups
20 chin ups
Row 1000 meters

Record your time and try to beat it next time you do this workout…

Today’s workout requires a little space and some marker cones but that’s it!

Sprinting is a great lower body exercise, cardiovascular conditioner and ultimately a fantastic fat burner as all that lactic acid ramps up your metabolism for hours after your workout. This workout uses a space-efficient way to get your sprint on…

Broken Hundreds

Mark out the following pattern on the floor using cones

—– 5 meters
———-10 meters
—————15 meters
——————–20 meters

Run out to the first marker and back, out to the second marker and back, out to the third marker and back and then out to the fourth marker and back. This totals 100 meters. Test for 60 to 90 seconds and repeat.

Alternatively, for a super tough workout, perform this sequence at the top of each minute for 10 minutes to total 10 reps.

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Todays workout is a simple timed challenge…

Do as many burpees in 10 minutes as you can.

Record your results and post below or on our facebook page!

Today’s workout uses a system called density blocks. Perform as many repetitions as you can in the given time, rest a moment and then move onto the next exercise and repeat. Simple but effective!

Select 3, 4 or 5 minutes per block depending on your fitness levels. Pace yourself and try to finish strongly!

Block 1
Burpees for 5 minutes

Block 2
Pull ups (substitute lat pull downs or body rows as necessary)

Block 3
Press ups

Block 4
Squats

Block 5
Stability ball crunches (or similar ab exercise)

Record the number of reps you perform for each block and try to beat that score when you repeat this workout.

Sprinting is a great workout for your legs and butt as well as a champion fat-burner. Try this workout to get your sprinting fix!

Name: Four by Four
Duration: 15 minutes
Equipment: Treadmill, timer
Method: Using a treadmill or an athletics track run 4 sets of 400 meters, going every 3 minutes i.e. start your stop watch as you begin your 1st 400 meters, on completion rest until the time reaches 3 minutes then go again. The faster you run, the longer you get to rest! If you prefer not to run, this workout can be done on as a rowing workout instead.

5BX stands for 5 basic exercises. Perform each of the exercises below for 5 sets using 30/30 intervals i.e. work for 30 seconds, rest for 30 seconds to total 5 minutes per exercise. Move from one exercise to the next without any rest. Perform as many repetitions as you can during each interval and record the number of reps so you can work to beat your scores when you repeat this workout.

1. squats
2. press ups
3. bent leg sit ups
4. burpees
5. skipping – knee lift sprint

After your warm up try one of the following variations of this leg and lung conditioner…both workouts are against the clock so have your stopwatch at the ready!

Leg and lungs 1
50 bodyweight squats
500 meter run
40 bodyweight squats
400 meter run
30 bodyweight squats
300 meter run
20 bodyweight squats
200 meter run
10 bodyweight squats
100 meter run
(Rowing can be substituted for running if preferred)

Legs and lungs 2
5 sets of 50 bodyweight squats/500 meter runs against the clock

Warm up for a few minutes before performing this simple but effective workout.

Perform a maximum set of press ups (push-ups for those readers in the USA)
Rest 15 seconds
Perform double the amount of squats
Rest 15 seconds
Perform a 2nd set of max rep press ups
Rest 15 seconds
Perform double the amount of squats
Keep going for 5 sets (or more if you want!)

Example:
Set 1
24 press ups/48 squats
Set 2
19 press ups/38 squats
Set 3
16 press ups/32 squats
Set 4
12 press ups/24 squats
Set 5
9 press ups/18 squats

Totals 80 press ups/160 squats

Record your totals so when you repeat this workout you can strive to increase your numbers!