wild fitness · 2019-10-02 · what: a fitness level assessment (fla) is a baseline activity is so...

A DEDICATED MINDFUL FITNESS CHALLENGE BY EL

WILD

fi tness ADVENTURE

Hola Belle Tribe,

I invite you to take part in my 42 day Wild Fitness Adventure (WFA). WFA is designed with a unique use of my former career. I was a solider in the Australian Army with 13 years’ experience in physically training my soldiers and training my body and mind for combat. Although it sounds full on, it’s not. I designed it to get your heart pumping, your mind soaring and your senses indulged. WFA is a fun way to get fit so I encourage you to do this program with a friend or small team so you are not only working on building your physical fitness, but building your team work and leadership skills too.

How to use this guide is easy. Start day 1 on a Sunday, see what the challenge is for the day, go to the challenge card explanation and follow the instructions.

I look forward to seeing your success, so please be open in sharing how you are going with us via social media. Please always use my handles @belleoftheashes and #WFA.

Most important thing is to chill out and don’t focus on results but have fun with the journey. Good luck and just and breathe!

Love El xx

ADVENTURE Introduction

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

DAY 1. Program Start

FLA

DAY 2. Long distance

running: 3-7 km

DAY 3. Deck of Cards

DAY 4. Yoga

DAY 5. Pyramid

Circuit - Arms

DAY 6. Pack March 15%

body weight: 10km

DAY 7. Adventure

Fitness

DAY 8. Rest Day

DAY 9. Interval Training

DAY 10. Flip a Coin

DAY 11. Yoga

DAY 12. Pyramid

Circuit - Glutes

DAY 13. Silent Cross

Country Jogging

DAY 14. Adventure

Fitness

DAY 15. Rest Day

DAY 16. Run/Swim

DAY 17. Beep Test

DAY 18. Yoga

DAY 19. Pyramid

Circuit - Abs

DAY 20. Pack March

20% body weight

DAY 21. Adventure

Fitness

DAY 22. Rest Day

DAY 23. Long distance

running: 3-7 km

DAY 24. Run Strong

DAY 25. Yoga

DAY 26. Pyramid

Circuit - Legs

DAY 27. Silent Cross

Country Jogging

DAY 28. Adventure

Fitness

DAY 29. Rest Day

DAY 30. Fartlek Training

DAY 31. 54321

DAY 32. Yoga

DAY 33. Pyramid

Circuit - Core

DAY 34. Pack March

25% body weight

DAY 35. Adventure

Fitness

DAY 36. Rest Day

DAY 37. Run/Swim

DAY 38. Name It

DAY 39. Yoga

DAY 40. Pyramid

Circuit - Full Body

DAY 41. FLA

Program End

DAY 42. The Challenge

A-Z of Fundamental

Exercises

REFER BACK TO THIS SECTION

FOR ANY EXERCISES YOU ARE UNSURE OF

Bicep Curl

Dead Lifts

Crunches

Donkey Kick

Leg Raises

Plank

Lunges

Push Ups

Mountain Climbers

Shoulder Press

Sit Ups

Step Ups

Squat

Tricep Dips

Star Jumps

Tricep Extensions

List of Stretches

REFER BACK TO THIS SECTION

FOR ANY STRETCHES YOU ARE UNSURE OF

Abdominals

Calves

Back

Chest

Hamstring

Quadriceps

Lower Back

Shoulder

Neck

Ensure you stretch before and after your workout to and protect yourself from a future injury and to help

your body recover.

What: A Fitness Level Assessment (FLA) is a baseline activity is so we have a starting point for your fitness level and a goal to work towards in this 6 week program. In the last week of this program, you will be doing another FLA to see how far you have come.

Warm up: Ensure you warm your body up prior to FLA (or any physical activity) to avoid injuries, eg: Jog gently on the spot for two minutes, do some body movements and light stretches

Max number of push-ups you can do in two minutes

Max number of sit-ups in three minutes

A timed two km jog or five km powerwalk (ONLY if you can’t run)

Cool Down: Slow walk in clockwise direction, focusing on slowing down the breath and stretching.

Once you have completed the FLA ensure you lower your heart rate by keeping your body moving until your heart rate returns to normal.

Complete your activity by drinking water and continue to stretch your body throughout the day.

Write down your results in your Journal with the date and times, and give yourself a big ‘well done!’ at the end. Here is your physical starting point. You will only get better from here.

PHYSICAL TRAINING (PT) GEAR, WATCH OR PHONE FOR TIME,

WATER BOTTLE

OPTIONAL: TREADMILL FOR RUN

40 MINUTES

Fitness Level Assessment

(FLA)

Long Distance Running (LDR)

40 MINUTES OR 3-7KMS

SHORTS, SHIRT, JOGGERS, WATER BOTTLE

AND HAT

OPTIONAL: MUSIC

What: LDR will improve your stamina and aerobic endurance, which are the building blocks for building you to run faster over longer distances.

Warm up: 5 min jog at 40% speed. Some light stretches focusing on your legs and lower back.

Get yourself outdoors to a scenic area and just start running. Pace yourself and run at least 5km at a speed that is semi comfortable for you. 50-60% is a good speed. If you get tired, slow down. Never stop and walk unless absolutely necessary.

Cool Down: 5 min jog at 40% speed.

Complete your activity by drinking water and continue to stretch your body throughout the day. Ensure you eat a good healthy meal on completion.

Deck of Cards

60 MINUTES

DECK OF CARDS, PT GEAR,

WATER BOTTLE AND MUSIC

What: A deck of cards is a fun way to get a good workout in with a group of mates. The way it works is each suit represents a different exercise. The card number equals the number of reps to perform that exercise. Jack=11 Queen=12 King=13 Ace=Plank hold for 30 seconds

Warm up: Jog on spot for 3 minutes, 5 squats, 5 pushups, 5 sit ups, 5 lunges each leg. Light stretches.

Spades: Squats/squat jumps

Diamonds: Burpees/pushups

Hearts: Sit ups/crunches

Clubs: Lunges each leg/Jump lunge



60 MINUTES

YOGA PANTS, CROP TOP AND

A WATER BOTTLE

What: The main purpose of yoga is to cultivate discernment, awareness, self-regulation and a higher consciousness of self. Whilst doing yoga, your brain is too distracted to be focusing on the negative things that are happening in your life, so it gives you a platform to heal during and after.

In this program, we are going to practice yoga once a week.

We will use it to re-align, refocus, and relax.

To be involved in yoga, jump on my Belle of the Ashes youtube channel and do it in the comfort of your home.

https://www.youtube.com/channel/UC2K00tUgGkn YnceRXgvRnnA/videos?view=0&sort=dd&shelf_id=0

If you prefer, you can book in to a session with a yoga class.

Namaste

Yoga

Pyramid Circuit - Arms

40-60 MINUTES

A BARBELL THAT IS 10-20% OF YOUR BODY WEIGHT

EG: IF YOU ARE 100KG, 20% IS 20KG BARBELL. IF YOU ARE 50KG,

20% IS 10KG BARBELL. PT GEAR AND WATER BOTTLE

OPTIONAL: MUSIC

What: Pyramid circuits are designed to build muscle and strength in a simple and fun way.

Pyramid circuits are completed by choosing a section of your body to work out, then picking 6 exercises, a number of reps (which is always 10 for my sessions) and starting at 1 rep and working your way up by adding an extra exercise each rep until 6 reps is completed and then working your way down to one rep. It will make more sense when you are doing it.

Warm up: Jog on spot for 3 minutes whilst punching out to the front, 5 squats, 5 sit-ups, 5 lunges each leg and 5 pushups. Light stretches.

1. 10 x bicep curls. 5 sec rest

2. 10 x bicep curls, 10 x Shoulder press. 5 sec rest

3. 10 x bicep curls, 10 x Shoulder press, 10 x Tricep extensions. 20 sec rest

4. 10 x bicep curls, 10 x Shoulder press, 10 x Tricep extensions 10 x dead lifts. 30 sec rest

5. 10 x bicep curls, 10 x Shoulder press, 10 x Tricep extensions 10 x dead lifts, 10 x lunges each leg. 30 sec rest

Pyramid Circuit - Arms

(cont.) 6. 10 x bicep curls, 10 x Shoulder press, 10 x Tricep extensions

10 x dead lifts, 10 x lunges each leg, 10 x pushups. 40 sec rest

7. 10 x Shoulder press, 10 x Tricep extensions 10 x dead lifts, 10 x lunges each leg, 10 x pushups. 40 sec rest

8. 10 x Tricep extensions 10 x dead lifts, 10 x lunges each leg,

10 x pushups. 50 sec rest

9. 10 x dead lifts, 10 x lunges each leg, 10 x pushups. 40 sec rest

10. 10 x lunges each leg, 10 x pushups. 30 sec rest

11. 10 x pushups. 20 sec rest

12. 10 x bicep curls, 10 x Shoulder press, 10 x Tricep extensions, 10 x dead lifts, 10 x lunges each leg, 10 x pushups

Cool Down: Slow walk in clockwise direction, focusing on slowing down the breath.

Complete your activity by stretching and drinking water throughout the day.

Shoulder Press

Bicep Curls

Pack Marching

60 MINUTES

GOOD WALKING BOOTS OR JOGGERS, LONG HIKING

PANTS, A BACK PACK, WEIGHT, CAMEL BACK OR WATER BOTTLE

FOR WATER CONSUMPTION THROUGHOUT ACTIVITY

What: Pack Marching is bush walking carrying a weight in your pack to make it harder for you. It is great for strength, conditioning and cardio.


To start, pack march 10km outdoors carrying 15% of your body weight. Keep at a consistent speed and in an area that challenges you such as hills and slopes.

If you struggled with 15% lower it next time, if it didn’t challenge you, find a weight that does.

You will sweat a lot during this workout so make sure you keep hydrated during and throughout the remainder of your day.

Cool Down: Take pack off, walk around clockwise in a big circle whilst focusing on slowing breathing down, stretch upon completion.

Complete your activity by drinking water and have a nice healthy breakfast.

Adventure Fitness

60-120 MINUTES

DEPENDS WHAT YOU ARE DOING BUT USUALLY PT GEAR, GOOD

WALKING BOOKS OR JOGGERS, LONG HIKING PANTS, A BACK PACK,

SWIM WEAR, SUNSCREEN, CAMEL BACK OR WATER BOTTLE

FOR WATER CONSUMPTION THROUGHOUT ACTIVITY

What: Adventure fitness can be anything you want that takes you outdoors and that requires a sense of adventure.


You can do things like hiking, cycling, mountain bike riding, knee boarding, water or snow skiing, snorkeling, swimming, kayaking, stand up paddle boarding, orienteering, geocaching, rock climbing, abseiling or surfing to name a few.

The important thing is to get out of your comfort zone, try something different, to sweat and to have fun whilst doing so.

Cool Down: Slow down your heart rate, focusing on slowing down the breath and stretching.


Interval Training

60 MINUTES

PT GEAR, A WATCH OR PHONE FOR TIME AND A 600M OVAL

What: Interval training is a series of running at different intensities with rest in-between reps. The high intensity periods are anaerobic exercise that will increase your cardio capability wahoooo.

Warm up: Ensure you warm your body up prior to interval training to avoid injuries, eg: Jog gently on the spot for two minutes, do some body movements and light stretches. Do 1 x 600 meter jog at 40% speed.

1x 600m interval 50% speed 30 second rest 4X 600m intervals 100% 60 second rest between reps 1x 600 m interval 50% 30 second rest before cooling down

Cool Down: Once you have completed your intervals ensure you lower your heart rate by keeping your body moving until your heart rate returns to normal. You can do this by doing one more 600 m interval either walking or at 20% speed.


Flip a Coin

60 MINUTES

PT GEAR, WATER BOTTLE,

MUSIC AND A COIN

What: Flip a coin workout is a fun way to get a good workout in with a group of mates. Take turns of flipping the coin to reveal what exercise you have to do. Go down the list and repeat 3-4 times.

Warm up: Jog on spot for 3 minutes, 5 squats, 5 pushups, 5 sit ups, 5 lunges each leg.

Heads10 x Squats 10 x Push ups10 x Mountain climbers10 x Step ups10 x Sit ups

Tails10 x Lunges10 x Burpees10 x Leg lifts10 x Box jumps10 x Jogging 10 x Crunches



Pyramid Circuit - Glutes

40-60 MINUTES

PT GEAR, JOGGERS AND WATER BOTTLE

OPTIONAL: MUSIC




1. 10 x squats

2. 10 x squats, 60 sec plank. 5 sec rest

3. 10 x squats, 60 sec plank, 10 x lunges each leg. 10 sec rest

4. 10 x squats, 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg. 30 sec rest

5. 10 x squats, 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg, 30 sec wall sit. 30 sec rest

6. 10 x squats, 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg, 30 sec wall sit, 10 x step ups each leg. 40 sec rest

Pyramid Circuit - Glutes

(cont.)

7. 10 x Squats, 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg, 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 60 sec rest

8. 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg,

30 sec wall sit, 10x step ups each leg, 10 x pushups. 50 sec rest

9. 10 x lunges each leg, 10 x donkey kicks each leg, 30 sec wall sit, 10x step ups each leg, 10 x pushups. 40 sec rest

10. 10 x donkey kicks each leg, 30 sec wall sit, 10x step ups each leg, 10 x pushups. 30 sec rest

11. 30 sec wall sit, 10x step ups each leg, 10 x pushups. 20 sec rest

12. 10x step ups each leg, 10 x pushups. 10 sec rest


14. 10 x Squats, 60 sec plank, 10 x lunges each leg, 10 x donkey kicks each leg, 30 sec wall sit, 10x step ups each leg, 10 x pushups



Step Up

Squat

Silent Cross Country

Jogging (SCCJ)

60 MINUTES

SHORTS, SHIRT, JOGGERS, WATER BOTTLE

AND HAT

What: Cross country jogging is more about getting outside with nature and letting your inner voice come to the surface rather than a mental and physical challenge. Although they seem like opposite ends of the exercise spectrum, cross country running for me, is a yoga practice. It gives me time to be in tune with myself and breathe in the natural air. It is the one time I can listen to whatever my intuition is trying to tell me and reset myself.

Warm up: 5 min jog at a comfortable speed. Some light stretches focusing on your legs and lower back.

Where is your favorite spot in the world? Is it the beach, the mountains, the soft green meadows of the country or it could even be around the city? I suggest somewhere where there aren’t a lot of distractions but just go there to be with you. Jog at a speed that is comfortable for you, and let your body and mind relax. That is when the magic happens.

Cool Down: 5 min jog at a comfortable speed.

Complete your activity by drinking water and continue to stretch your body throughout the day. Ensure you eat a good healthy meal on completion.

Run/Swim

60 MINUTES

POOL, GOGGLES, TOWEL, SWIMMERS, JOGGERS,

WATER BOTTLE AND HAT

What: A run/swim is a cardio and conditioning activity to help you improve your overall fitness levels.

Warm up: 50 meter swim and 600 meter jog at 40% speed. Some light stretches focusing on shoulders and legs.

50 meter swim and 600 m jog for max 40 minutes. Try and get at least 10 reps of each

Cool Down: 50 meter slow swim and stretches in pool.


Beep Test

60 MINUTES

PHONE WITH BLEEP TEST INSTALLED, SPEAKER,

4 CONES 20 METERS APART, PT GEAR

What: A beep test circuit is a fun way to get active. It is best done with a partner as you can start on opposite levels. The way it works is it is a timed circuit based on levels. You run for one level and exercise for the next, then run for next level and exercise for next and so on and so forth. When you partner with someone, they start on the opposite thing you are doing so you are at opposite exercises.

Warm up: Jog Beep test up to 7.5

Level 1: RunLevel 2: Push ups Level 3: RunLevel 4: Sit upsLevel 5: RunLevel 6: PlankLevel 7: RunLevel 8: LungesLevel 9: Run

Level 10: SquatsLevel 11: RunLevel 12: Tricep dipsLevel 13: RunLevel 14: Leg RaisersLevel 15: RunLevel 16: Toe tapsLevel 17: Run Level 18: Pushups



Pyramid Circuit - Abs

40-60 MINUTES

A BARBELL THAT IS 10-20% OF YOUR BODY WEIGHT



OPTIONAL: MUSIC




1. 10 x sit-ups. 5 sec rest

2. 10 x sit-ups, 10 x bicep curls. 5 sec rest

3. 10 x sit-ups, 10 x bicep curls, 60 sec plank. 10 sec rest

4. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups. 20 sec rest

5. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit. 30 sec rest

6. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers. 30 sec rest

7. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg. 40 sec rest

Pyramid Circuit - Abs

(cont.)

8. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches. 60 sec rest

9. 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches. 50 sec rest

10. 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches. 50 sec rest

11. 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches. 40 sec rest

12. 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches. 30 sec rest

13. 10 x leg raisers, 10 x lunges each leg, 10 crunches. 20 sec rest

14. 10 x lunges each leg, 10 crunches. 10 sec rest

15. 10 crunches. 10 sec rest

16. 10 x sit-ups, 10 x bicep curls, 60 sec plank, 10 x pushups, 60 sec wall sit, 10 x leg raisers, 10 x lunges each leg, 10 crunches



Push Up

Crunches

Run Strong

60 MINUTES

OUTDOOR, PT GEAR, WATER BOTTLE, A WATCH OR PHONE FOR THE TIME

AND SOME MUSIC

What: Run strong combines an outdoor run with some exercises along the way. It is a great way to mix up a run by including some strength exercises in-between.

Warm up: Warm up jog for 3 minutes, stop and do 5 squats, 5 pushups, 5 sit ups, 5 lunges each leg. Some light stretches.

5 min: Warm-up slow jog 4 min: Run 1 min: Push-ups 4 min: Run 1 min: Squats/lunges 4 min: Run 1 min: Triceps dips 10 min: Cool-down slow jog

Repeat this circuit three times.

Cool Down: Slow walk in a big circle, clockwise direction, focusing on slowing down the breath and stretching body.


Pyramid Circuit - Legs

40-60 MINUTES


OPTIONAL: MUSIC




1. 10 x squats

2. 10 x squats, 10 x step ups each leg. 5 sec rest

3. 10 x squats, 10 x step ups each leg, 10 x lunges each leg. 10 sec rest

4. 10 x squats, 10 x step ups each leg, 10 x lunges each leg, 10 x mountain climbs each leg. 30 sec rest

5. 10 x squats, 10 x step ups each leg, 10 x lunges each leg, 10 x mountain climbs each leg, 30 sec wall sit. 30 sec rest

6. 10 x squats, 10 x step ups each leg, 10 x lunges each leg, 10 x mountain climbs each leg, 30 sec wall sit, 10x step ups each leg. 40 sec rest

Pyramid Circuit - Legs

(cont.)

7. 10 x Squats, 10 x step ups each leg, 10 x lunges each leg, 10 x mountain climbs each leg, 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 60 sec rest

8. 10 x step ups each leg, 10 x lunges each leg, 10 x mountain

climbs each leg, 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 50 sec rest

9. 10 x lunges each leg, 10 x mountain climbs each leg, 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 40 sec rest

10. 10 x mountain climbs each leg, 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 30 sec rest

11. 30 sec wall sit, 10 x step ups each leg, 10 x pushups. 20 sec rest

12. 10 x step ups each leg, 10 x pushups. 10 sec rest


14. 10 x squats, 10 x step ups each leg, 10 x lunges each leg, 10 x mountain climbs each leg, 30 sec wall sit, 10x step ups each leg, 10 x pushups



Mountain Climbers

Lunges

Fartlek Training

60 MINUTES

PT GEAR, WATER BOTTLE, A WATCH OR PHONE FOR THE TIME

AND SOME MUSIC

What: Fartlek training is cardio training. In this, you go for a jog for a certain amount of time and vary your pace throughout your jog alternating between running at a high intensity and a low intensity (you can do this with walking also).

Warm up: 5 min warm up jog, light stretches

5 min: Warm up jog/walk5 min: Fast pace run/power walk1 min: Easy jog4 min: Fast pace run/power walk1 min: Easy jog3 min: Fast pace run/power walk

1 min: Easy jog3 min: Fast pace run/power walk1 min: Easy jog1 min: Hardest run/power walk5 min: Cool down jog



60 MINUTES

PT GEAR, WATER BOTTLE, A WATCH OR PHONE FOR THE

TIME AND SOME MUSIC

OPTIONAL: GYM CARDIO MACHINES

54321 What: 54321 is a fun way to workout. The numbers depict the length

of time in minutes you exercise for and you should repeat this circuit 3 times to get the most out of it.

Warm up: Jog on spot for 3 minutes, 5 squats, 5 pushups, 5 sit ups, 5 lunges each leg. Light stretches

5 minutes: Any cardio you want...At gym: 5 mins on treadmill, exercise bike or rowing or skiing machine Outdoors: 1 min star jumps, 1 min skipping, 1 min running on spot,

1 min high knees, 1 min punching front

4 minutes: 1 min lunge walking, 1 min mountain climbers repeat twice

3 minutes: 10 pushups rest, 10 tricep dips rest, repeat for 3 mins

2 minutes: 30 secs squats 30 sec jump squats, repeat twice 1 minute: 30 sec side plank right, 30 second side plank left



Pyramid Circuit - Core

40-60 MINUTES


OPTIONAL: MUSIC




1. 30 sec plank

2. 30 sec plank, 10 x sit-ups. 5 sec rest

3. 30 sec plank, 10 x sit-ups, 10 x pushups. 10 sec rest

4. 30 sec plank, 10 x sit-ups, 10 x pushups, 10 x mountain climbs each leg. 30 sec rest

5. 30 sec plank, 10 x sit-ups, 10 x pushups, 10 x mountain climbs each leg, 30 sec wall sit. 30 sec rest

6. 30 sec plank, 10 x sit-ups, 10 x pushups, 10 x mountain climbs each leg, 30 sec wall sit, 10 x leg raises. 40 sec rest

Pyramid Circuit - Core

(cont.)

7. 30 sec plank, 10 x sit-ups, 10 x pushups, 10 x mountain climbs each leg, 30 sec wall sit, 10 x leg raises, 10 x pushups. 60 sec rest

8. 10 x situps,10 x pushups, 10 x mountain climbs each leg,

30 sec wall sit, 10 x leg raises,10 x pushups. 50 sec rest

9. 10 x pushups, 10 x mountain climbs each leg, 30 sec wall sit, 10 x leg raises,10 x pushups. 40 sec rest

10. 10 x mountain climbs each leg, 30 sec wall sit, 10 x leg raises, 10 x pushups. 30 sec rest

11. 30 sec wall sit, 10 x leg raises,10 x pushups. 20 sec rest

12. 10 x leg raises, 10 x pushups. 10 sec rest


14. 30 sec plank,10 x situps,10 x pushups, 10 x mountain climbs each leg, 30 sec wall sit, 10 x leg raisers, 10 x pushups



Sit Ups

Leg Raises

Name it

60 MINUTES

PT GEAR, WATER BOTTLE, A WATCH OR PHONE FOR

THE TIME AND SOME MUSIC

What: Perform the exercise corresponding to each letter of your first, middle and last name. If one person hasn’t got a last name like me, replace all middle names with WARRIOR. Rest for 15 seconds in-between each letter.


A: 45 sec plank

B: 50 star jumps C: 30 squats D: 10 burpees E: 20 lungesF: 15 push ups G: 20 leg raisers H: 20 squats I: 20 lunges

J: 45 sec plankK: 10 push ups L: 25 sit ups M: 25 burpees N: 30 squats O: 20 burpeesP: 15 leg raisers Q: 50 squats R: 10 push ups

S: 30 burpees T: 20 leg raisersU: 15 star jumps V: 100 sit ups W: 20 burpees X: 3 min wall sit Y: 45 sec plankZ: 20 push ups



Pyramid Circuit -

Full Body

40-60 MINUTES

A BARBELL THAT IS 30% OF YOUR BODY WEIGHT



OPTIONAL: MUSIC




1. 10 x Bicep Curls

2. 10 x Bicep Curls, 10 x Shoulder Press

3. 10 Bicep Curls, 10 x Shoulder Press, 10 x Lunges each leg

4. 10 Bicep Curls, 10 x Shoulder Press, 10 x Lunges each leg, 10 x sit-ups. 30 sec rest

5. 10 Bicep Curls, 10 x Shoulder Press, 10 x Lunges each leg, 10 x sit-ups, 30 sec plank. 30 sec rest

6. 10 Bicep Curls, 10 x Shoulder Press, 10 x Lunges each leg, 10 x sit-ups, 30 sec plank, 10 x squats. 40 sec rest

Pyramid Circuit -

Full Body (cont.)

7. 10 Bicep Curls, 10 x Shoulder Press, 10 x Lunges each leg, 10 x sit-ups, 30 sec plank, 10 x squats, 10 x pushups. 60 sec rest

8. 10 x Shoulder Press, 10 x Lunges each leg, 10 x sit-ups,

30 sec plank, 10 x squats, 10 x pushups. 40 sec rest

9. 10 x Lunges each leg, 10 x sit-ups, 30 sec plank, 10 x squats, 10 x pushups. 30 sec rest

10. 10 x sit-ups, 30 sec plank, 10 x squats, 10 x pushups. 20 sec rest

11. 30 sec plank, 10 x squats, 10 x pushups. 10 sec rest

12. 10 x squats, 10 x pushups.


14. 10 x Bicep curls, 10 x shoulder press, 10 x lunges each leg, 10 x sit-ups, 30 sec plank, 10 x squats, 10 x pushups



Shoulder Press

Lunges

The Challenge

5 HOURS

SUNSCREEN, HAT, BACK PACK, PT GEAR,

GOOD STURDY HIKING SHOES, SNACKS, WATER BOTTLE,

YOUR PHONE AND SOME MUSIC

What: The challenge is an epic way to finish off your 42 day fitness program. It is a half a day challenge doing whatever you think will challenge you.

Warm up: Warm up on the go with this one. Some light stretches along the way to avoid injuries.

The challenge is your canvas to design. It can be a combination of hiking, cycling and kayaking, or to keep it simple you can do a 30-40km bush walk.

Whatever you plan to do, ensure you think of safety first. Do it with a friend with a phone for safety and watch your footing. Be on the lookout for snakes and spiders and loose stones you may slip on.

Cool Down: Cool down on the go. Finish hike off with a picnic and a swim and maybe even a glass of champagne. Keep hydrated throughout the day.


YOU’VE MADE IT!

belle tribeI ADMIRE YOU ON YOUR HARD WORK, DEDICATION AND AMAZING ATTITUDE.

YOU ARE AN INSPIRATION.EL XXX

wild fitness · 2019-10-02 · what: a fitness level assessment (fla) is a baseline activity is so...

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