Welcome to what will hopefully be a bit of a weekly occurrence.
As many of you may know I am a personal trainer back here in the real world and I have a business which goes by the name of TrueFit, which in essence means true fitness.
To many people train in one aspect of fitness when there is so many. Some of these do include your widely known strength, cardiovascular endurance and power but to often, flexibility, agility, stamina, accuracy and balance are left out. This is where TrueFit comes in, where the TrueFit challenges come in.
The goal is to work on as many aspects of fitness as possible in an unpredictable and random pattern, just like real life.
I also believe that exercise should be fun, challenging and that it can help with everything, faster reflexes in game and clearer thinking due to more oxygenated blood flow to the brain, just to name one benefit!
So let’s get started!
Every week I will post two workouts, one for the casual fitness person and one for the fitness fanatic.
Warmup: 25 jumping jacks, 5pushups, 5 squats, 5 burpies X3 (done at a low to moderate pace to get the heart rate up)
Casual fitness workout:
25squats, 20 box jumps*, 15 pushups, 10 lunges, 5burpies X5 for time
Fitness Fanatic:
50 squats, 40 pushups, 30 box jumps*, 20 lunges, 10 burpies X5 for time.
Time to beat is 40min, my current PB for the FF is 35:28min.
Good luck, go hard and never give up.
Post times and comments below.
Cheers
Sgt Jakub
*30-40inch/80-100cm box
Train Hard - Fight Easy
As an advertiser on his site i encourage you to take Sgt_Jakub's challenge
Lt_Col WIZ, VC, MiD (Ret)
If you want ripped abs, muscled chest, and greats arms, I suggest you try the Sgt_Jakub's Challenge. It takes no more than 40 minutes, 40 minutes! Call now and if you don't have a body you love in 1-2 weeks, we'll give you a full refund. Call now!
Sorry I felt the dying urge too.
If ever you question why you are out of shape, I suggest you look at Spidey's snak post. There's some clues in there I believe
Tried FF, didn't time myself but sure burnt out my legs with those box jumps/squats/burpees. Time for a beer. :glasses:
No Debate sounds the perfect candidate.
Merge, did u know; beer in moderation is actually very good for you?
Lt_Col WIZ, VC, MiD (Ret)
I work out 2 to 4 times a week myself. Mostly in the gym lifting weights. But there are several english expressions I've never heard before:
squats
jumping jacks
burpies
box jumps
Can someone explain these ones?
This is a great idea of jakub. I just started to exercice more seriously again and I very much like this type of training. I'll keep to the CF for a week more and then I'll try some of the FF challenges.
And Leon you can go to http://www.crossfit.com/cf-info/excercise.html
there you can see some videos of the exercices like burpees, squats,...
A link to Sgt_Jakub's program
Lt_Col WIZ, VC, MiD (Ret)
Hallelujah.... :glasses:
I remember, under semi-deress. I used to do a mix of pushups with my arms stright & my feet resting on my toes, and situps with my legs locked into position.
I _hated_ it with a passon.
To the first or 2nd part?
push-ups correct.
But Spidey, do u realise. Sit-ups should never be done with legs locked out, nor should any exercise involve locking of joints.
That causes arthritis. Amongst many other things that im sure Jakub will elaborate on
Lt_Col WIZ, VC, MiD (Ret)
Aye, but there tended to be good things afterwords...but I still hate exercise!
Well... Knowing that the annual physical test is just a couple of months away...
SAS_Rouge
I'm glad this topic has somewhat taken off, thanks for that extra bit of motivation at the start Wiz.
Now to get down to some of these replies.
NoDebate, also thanks for the little advert but its gonna take a lot longer then 2weeks for a nice 6pack. Plus I also don’t train people for giant ripped muscles, I train people for fitness, for achieving a total body balance. Although a nice looking body is what I call a “side effect” of this type of training, it is not and never should be the number one goal.
Merge is right, some of the food you guys eat is a bit… well, bad! But it was under the title “snack” meaning a once a week thing and as a PT I even advise that, enjoy life. But on the other side of things, you can train your ass 7 days a week but if you are still eating more calories then you are burning then it all counts for nothing (weight loss wise), so watch those diets!
Also Merge, well done! It is a good idea to keep track of times tho, its excellent motivation and something to really track your progress, ill write you up a bit of a sheet to jot your times down if you’d like.
And seeing as you didn’t record a time for this round, do it again!
Wiz, yes they say that alcohol in moderation is good for you, or at least they did. The latest research now says that drinking alcohol can raise our chance of getting cancer by 30%! And therefore it outweighs the positive effects of alcohol.
However! Everything seems to give us cancer these days, even the bubbles in soft drink, so sure, moderation is the key, again, you must enjoy life!
Leon, good to hear about your training! This kind of exercise is excellent for people who already train, those who train 2, 3 or even 4 times a week, like you. It will help you use your time more effectively. Moving more muscles, challenging you in more ways and like mentioned before, giving you a more effective workout!
The link Fox provided is gold! It will give you all the info needed, if you do need anything else, just give us a buzz.
CrossFit is great, it’s what I base a fair few ideas from, however I tend to base my training on more endurance, where theirs is more power, eg: 1 rep of max weight X5.
The link Wiz provided is my old msn myspace blog, I havnt updated that in a while, mainly cause I am working on my own site now (truefit.org) and as soon as that’s up and running ill let you guys know. However feel free to look over the blog, I might just pop on an extra thing or two, but ill make sure I write all the relevant info on here to.
Ok, so moving on to exercise physiology. Never lock out a joint, especially one which is under extra stress from weight, for example, never completely straighten your legs in a leg press or your arms in a bench press. A pushup is not to bad however if you want to do a pushup you should be able to maintain good form, control of the muscles, which means no lockouts. Locking out also places the stress of the exercise on the joint, rather then the muscle and that’s bad news all around, it can most definitely lead to problems later on such as arthritis, as Wiz mentioned.
Situps – bad, – crunches - good
A situp is laying on your back, feet on the floor and knees bent. It involves lifting your back off of the floor and coming all the way up. Owch! The stress on your back and hey! Guess what, it’s a waste of time!
A crunch is exactly the same as the situp however, instead of going all the way up, you go up about half way, not even really, just till your lower back lifts off of the ground.
Why is a situp a waste of time you ask? Because sure it works your abs, well for about half of the movement, after about the 60 degree point (before half way) your abs don’t contract anymore, your hip flexors do (put simply, muscles that connect your torso to your legs) and that’s why many people lift their feet up, cause the torso is heavier and the hipflexors are small muscles, hence, they struggle.
Well that’s the basic’s of it, but just incase it went over your head, don’t do situps, do crunches, well in fact there are a lot more abs exercises which are a hell of a lot better but will save those for another day.
Spidey! No! exercise isn’t bad, maybe having to run a marathon if you have never run one, that’s bad! But exercise can be fun, it can be different, challenging, rewarding, exciting! You just gotta find what you enjoy and build on it! Pushups, running, weights, they aren't for everyone and not everyone has to do them.
So what’s in the fitness test Rouge? I'm keep to give it a go!
Ok, sorry for the giant reply, had a long day at work and another 2 to follow so I thought I would get everyone done in one hit.
Train hard – train smart!
Cheers
Sgt Jakub
Train Hard - Fight Easy
Done the CF today. Got 26:13 min with average HR of 169. All I can say is that those boxjumps right after squats is the thing that tires me the most, the rest is ok. I guess I just need to train my legs a bit more.