THE FIT FOR CHRISTMAS CHALLENGE!
Follow this training programme to improve your health
FEELING out of sorts with all the uncertainty happening in during Covid- 1 9 ? Looking to channel your energy towards a positive end of year fitness goal? Then look no further.
DMG Media has teamed up with Ben Walker of Anywhere Fitness to bring you a 10-week Fit For Christmas Challenge to keep you active and on your toes. This themed programme will have new challenges every week and will include routines from the previous week. At the end of the series, there will be two ultimate fullbody workouts that combine a mix of everything you have done.
In the new year, this will prepare you to effectively design your own gym sessions outdoors. There will be options for beginners and intermediates for every exercise along the way.
Make sure to pick a suitable destination that’s close to home for carrying your equipment. Also, find a buddy to get involved, stay motivated and help carry the load.
WEEK 1
BENCH WORKOUT CHALLENGE
THIS routine demonstrates how to get a full body workout with just a bench. By using this equipment to your best advantage, you can combine cardio and bodyweight exercises to test all components of your fitness, improving your cardiovascular and functional health.
We’re going to add six dynamic exercises that target your upper and lower body and keep your heart rate elevated. Each drill will either require balance, coordination or a lot of movement. This will help to engage more muscles and burn more calories. Before getting started, make sure to jog on the spot or around the park for five minutes before proceeding to a dynamic warm-up.
EQUIPMENT
For this challenge you will need to find the following close to home:
■ Flight of stairs (15-20 beginners, 20-40 intermediate)
■ Outdoor bench
■ Short hill for running You will need the following equipment:
■ Heavy pair of dumbbells (8-10kg)
■ Light pair of dumbbells (3-5kg)
■ Resistance bands that can be tied around your ankles, can be light, medium or heavy
■ 1 power band (long version of resistance band), can be light, medium or heavy
■ Exercise mat