WORKOUT CHALLENGE: “THE CLIMBER”

“It is not the mountain we conquer, but ourselves.” ~Sir Edmund Hillary

ARE YOU READY TO ASCEND?!

TAKE ON MY WORKOUT CHALLENGE:

“THE CLIMBER” Routine is another fast-paced Metabolic Conditioning (MetCon) workout.

WHAT’S THAT?!? Check out my 1st MetCon blog post for a primer.

This workout is perfect for you to complete at the end of your regular routines, as it will increase your fitness levels AND burn body fat. You may also do this as a stand alone workout.

THE MOVES:

10  DUMBBELL THRUSTERS  ( VIDEO link )

20  MOUNTAIN CLIMBERS  ( VIDEO link )


THE HOW:

Perform 5 Rounds for time. This means there are no planned breaks between exercises, or sets ~ AT ALL!!

Keep the intensity UP! The goal is to complete in 5 minutes or less.

The recommended weight for the dumbbells are:

MEN: 15 lbs/each (2 x 15 = 30 lbs)

WOMEN: 10 lbs/each (2 x 10 = 20 lbs)

SCALE THIS ROUTINE TO YOUR FITNESS LEVEL:

Beginner: Lighter weights, and/or take breaks as needed.

Intermediate: As prescribed.

Advanced: If able to complete in 3 min. or less, add weight.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle



WORKOUT CHALLENGE: THE “1500”

THE “1500” Workout Challenge is perfect to perform at home, as it requires minimal equipment – just a pull up bar & jump rope. This routine was presented by my friend Tyler Sullivan. He’s an IT wizard by day, and a fellow health-nut the rest of the time! It was originally created by my friends at Crossfit Catamount.I enjoyed this workout so much, that I wanted to share it with you…

Here’s the simple routine:

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100 Singles (Jump Rope)

10 x Burpees

10 x Sit Ups

10 x Pushups

10 x Squats

10 x Pull Ups

x 10 ROUNDS = 1500 Total Reps

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You’re already on your way to these:

Scale The “1500” to your fitness level:

Beginners: 3-5 rounds; Take breaks as needed, and limit range of motion (ROM).

Intermediate: 5 – 10 rounds

Advanced: As prescribed.

This Challenge was- like the rest- BRUTAL, but it felt fantastic to complete.

Workouts like this are not only a test of your physical strength, but you’re mental toughness, as well.

I completed all 10 rounds in 26:44 minutes.

My goal was to beat Tyler’s time of 25:06, but he definitely got me….this time! Great job my friend, and thanks for sharing this routine!

Post comments and results below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WORKOUT CHALLENGE: “THE SWINGSET”

MAKE TIME TO SWEAT TODAY….LET’S GO!!!!!

Here’s a great workout routine that you can do just about anywhere….

“THE SWINGSET”

AMRAP (As Many Rounds As Possible) in 15 minutes of:

15 Air Squats

10 Kettlebell Swings (M-55 lbs/F-35 lbs)

5 Burpees

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Here’s a picture version:

1) AIR SQUATS: (click here for VIDEO)

2) KETTLEBELL SWING:

Key points of the kettlebell swing:

– Use your hips to drive the kettlebell, not your arms

-Keep a good lumbar curve (arch in your lower back)

-Maintain a tight core

-Keep your weight on your heels

-Keep your chest up – don’t let the kettlebell pull your shoulders down

-The swing finishes with your hips fully extended and kettlebell overhead

3) BURPEES:

*Note: Perform a Push Up at the bottom; jump and clap at the top.

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Scale this Challenge to your ability level:

Beginners: Take breaks as needed, lower the Swing weight, and limit range of motion (ROM) on burpees.

Intermediate: No breaks, but you may lower the Swing weight.

Advanced: As prescribed.

That’s my challenge to you….will you step up???

If you don’t have a kettlebell, you may substitute with dumbbells, or even a medicine ball.

Please post comments, and results below 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WORKOUT CHALLENGE: PULL, PUSH, AND JUMP

WILL YOU STEP UP???

Here’s my challenge to you….

Kevin Past pulls Aircraft weighing 188,694 kg 8.8 meters!!!

What, you don’t want to practice your Aircraft Pulling today? Ok, we can save that for our next Workout Challenge together 😉

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THE “PULL, PUSH, AND JUMP” CHALLENGE

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If you can you pull, push, and jump- then you can do this Challenge!

Here’s the simple routine:

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AMRAP (As Many Rounds As Possible) in 20 minutes

3  DEADLIFTS

10  PUSH UPS

15  DOUBLE UNDERS

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Not completely sure how to execute these exercises?

I’ve provided a picture , with a YouTube Video Link above each one:

1. DEADLIFT

BARBELL DEADLIFT

2. PUSH UP

PUSH UP (SHE’S SHOWING OFF HER ONE-HANDER)

3. DOUBLE UNDERS

JUMPING ROPE

Considerations:

Remember that this routine is scheduled for AMRAP in 20 minutes, so the goal is to get through each move as fast as possible. Calculate when it’s necessary to take a brief pause, but keep the intensity up! The idea behind this Crossfit style workout is to tax you both physically AND mentally.

1. What weight should you use for the deadlifts?

Guys: 225 lbs

Ladies: 185 lbs

These figures are for very experienced deadlifters. To scale the weight down, use a weight that you could perform 8-10 reps with.

2. What if I can’t do that many push ups in a row?

Do your best throughout this entire routine. If needed you can limit your range of motion (ie- knee push ups).

3. Is there any other exercise I can substitute for these crazy double unders?

These DU’s are tricky, but practice is the only way you’ll be able to get the rhythm. High knee tucks makes a good sub here. Also, you may go ropeless! Yep, just pretend like you are actually jumping one….just don’t pretend that you’re working out LOL!!!

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I’d like to thank my good friend, and fellow fitness-nut Frank Dennis (@QuantumFit_Indy) who designed this particular routine. Frank and I will be going heads up on this challenge, and will be sharing the results with you. One of the best ways to keep you motivated is to diet and exercise with a partner. Strong support teams increase your chances of making life altering changes. A healthier lifestyle starts today…BRING IT!!!!!

Please post your comments, adjustments, and questions below.

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

AMRAP in 20 of 3 225lbs DL, 10 Push-Ups, 15 Double-Unders.