fit4u Personal Training and Lower Back Pain Management - 07956 084047      michael.fit4u@hotmail.co.uk
RSS

Recent Posts

Make the most of Spring
Post Easter burn up
Fridays Fitness Blast - Obstacle Race Workout
Thursdays Training Technique - Swiss Balls
Wednesday Fat Loss - 'To lose body fat, do you have to exercise?'

Categories

Lifestyle
Nutrition
Supplements
Training
Weight loss
Welcome
powered by

My Blog

Fridays Fitness Blast - Obstacle Race Workout

Obstacle Racing is fast becoming the fitness challenge of 2014, whether you decide to test yourself as a Spartan or discover if you are a ToughMudder, the challenge is there for you to take....but how do you prepare for such a varied event.

Completing any obstacle race requires good all round fitness levels, if you run regularly you may need to improve your muscular strength, if you lift weights a few times a week you may not possess the cardiovascular fitness to cover a 10 kilometer course.

Your training should prepare you for your event, it should include exercise that is specific for the challenges you will face from Monkey Bars and clambering over 10 foot high walls and leaping over fires and wading though chest high muddy water. You will need to put in a lot of hours to equip you to confidently tackle your chosen event.

Beginners Workout
Warm up - 10 minutes pulse raiser include upper body mobility

Perform each exercise for 1 minute as a circuit

Star Jumps
Press Ups
Butt Kicks (running on the spot, kick heels back towards butt, rather than lift knees)
Squats
Skaters (from a standing start jump right foot across left, immediately bounce back with left leg across to the right, lean forward to adopt a speed skater type stance)
Crawl outs (from a standing start lean forward and place you hands on the floor, walk your hands forwards until your body is parallel to the floor then walk back and stand up)
Frog Jumps (get into a squat position, power up out of that position and jump, land softly and lower yourself straight into the next jump)
Pull Ups/ Rows
Fast feet  (get into a half squat position with feet hip width apart, as fast as you can tap your feet alternately up and down, every 15 seconds drop to the floor to a press up position then bounce back up)
Travelling Lunges
Butt Kicks
Plank

Circuit will take 12 minutes, move from one exercise to the next without rest, if you cannot complete a full minute of any exercise rest during that minute before carrying on.

Rest for 90 seconds at the end of the circuit, complete 3 circuits

Cool down - 5 minute low level Cardiovascular exercise like a walk plus extensive stretching

Aim to complete circuits 2-3 x a week

In addition aim to complete 2 instances of Cardiovascular exercise for 40 minutes, (preferably running or run/walk intervals)

There are plenty of Obstacle course events to choose from, if you are not sure of your ability or are a complete beginner, some races start at 5km, check out www.muddyrace.co.uk for more information.

Good luck, make 2014 the year you unleash your inner warrior!

10 Comments to Fridays Fitness Blast - Obstacle Race Workout:

Comments RSS
reflexology back pain on 14 January 2016 06:57
Featuring assistance in order to little ones and their own families, is merely component of their do the job, they also offer professional tips instruction and facts. The actual confidence enables little ones and their own families in order to communicate up and become noticed.
Reply to comment
 
rush essay on 04 September 2018 12:29
Who could've envision that eliminator motion picture may really be more genuine than an activity flick. With the AI's beating people in different fields, i.e. arithmetic, climate foreseeing, autopilots and such Skynet probably won't be far into the future any longer. Albeit some exploration indicates that it may not really be valid.


Cheap Soma 350mg on 14 July 2016 07:46
It's great when you are just surfing the web and really enjoyed having a look around your blog today, keep up the good work!
Reply to comment


Anti Hiv and cancer drugs on 19 December 2017 07:43
It will boost kids confidence
Reply to comment


Anonymous on 26 December 2017 05:48
You have posted very informative article about fitness, i like reading the content you have posted. I just want to say that the tips you have posted will help in making our body fit. steam carpet cleaner
Reply to comment


Dwayne on 26 April 2018 11:42
What a good and informative blog here. This post is one of the best post because i got my desired information here. Thanks and carry on it.To get heavy duty shelving Click this website
Reply to comment


Reflix on 27 April 2018 13:24
Interesting! Useful information on topics that plenty are interested on for this wonderful post. epdm rubber roofing near me
Reply to comment


zoe on 09 July 2018 09:39
It’s really a great and helpful piece of information. I am glad that you simply shared this helpful information with us. i will be back soon. Thanks for sharing. 2 part carbonless forms details
Reply to comment


anonymous on 13 August 2018 07:20
awesome click
Reply to comment


https://s-bobet.com/ on 04 October 2018 02:00
Inspirational info you have shared with us. If you are playing online games, I want to share this site for you Sbobet
Reply to comment

Add a Comment

Your Name:
Email Address: (Required)
Website:
Comment:
Make your text bigger, bold, italic and more with HTML tags. We'll show you how.
Post Comment
Website Builder provided by  Vistaprint