Yesterday, I did a scary-hard workout. Something way out of my fitness comfort zone.
A fellow Canadian Fitfluential Ambassador challenged me to try his “303 Rep Challenge”.
Now most of my workouts are in the 8-10 rep range, so the title scared me a bit. Fortunately, the exercises maxed out at 50 reps (which is still an awful lot for me!). Check out the YouTube link below (and for more information about the program, click through to Brad Gouthro’s website; feel free to admire his abs, but don’t tease him about them!).
I did the ‘Spartan Advanced Female’ program with a few modifications. I used a band for my pullups and I split the program in two, doing half the required number of repetitions for each exercise in the circuit repeated twice (same volume, just breaking it up a bit). It took me 23:45 and my legs were toast by the end.
BUT, I felt great AFTER it was all over. Sometimes you need to get out of your fitness comfort zone to keep moving toward your goals!
With that thought in mind, I put together an extra challenging workout for my morning boot campers. I called it ‘The Accumulator’. The workout involved eleven exercises and only required some dumbbells, a step and a mat (you could easily do this at home!).
The format of the class was quite simple. Round 1, perform 16 reps of exercise 1. Round 2, perform 16 reps of exercise 1, perform 16 reps of exercise 2. Round 3, perform 16 reps of exercise 1, perform 16 reps of exercise 2, perform 16 reps of exercise 3. And so on.
By the end of the 11th round, you’ve done 176 reps of the first exercise. You might need to lower your weights or take an easier progression as the workout proceeds. The best thing about this style of training is the ever-increasing ‘break’ between sets of the same exercise (my class didn’t see this as a positive ). I gave water breaks at the end of exercises 3, 7 and 10 each round.
If you like the workout, please feel free to ‘pin it’ and leave your comments below.
Enjoy the rest of your week and get out of your fitness comfort zone!
Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.