From our very own Vicki we bring you this weeks challenge…advanced side plank! Make sure you warm up first and remember these exercises should be performed slowly.
Lie on your side with your elbow supporting your weight, keeping hips stacked and feet stacked on a foam roller. Make sure your core is engaged or ‘on’.
1. Maintain this position but without arching your back, raise your upper arm over your head and see if you can touch the ground. Return to the starting position. This is to be done SLOWLY. Repeat 10-15 times on each side.
2. Side plank position as before, feet on the roller, now have the upper arm straight up in the air and raise 1 leg off the roller. Hold for 20 seconds and slowly return to the starting position. Repeat 3-5 times on each side.
3. Side plank with feet on roller, upper hand on hip, weight on elbow. SLOWLY dip the hip down to almost touch the ground and at the same time raise the upper arm over your head to touch the ground without arching your back. Very slowly return to the starting position. Repeat 10-15 times on each side.
NB: If the above is easy, try taking 1. Your supporting hand off the ground or 2. hand and forearm off the ground. If it’s still really easy, close your eyes 😆 Enjoy!!
This week we want to see who can do the fastest 10km TT! You can choose whatever course you like – you can even do it on Zwift.
Once you’ve done your TT take a photo of your data and flick us a message or email.
The male and female who can complete the fastest 10km TT will win free track time when we reopen!
Are you missing the Life Fitness Zone as much as we are?
Luckily, this Challenge of the Week will bring back the feeling we all love. It is from CrossFit superstar Craig Richey. It’s designed to be functional fit specific and doesn’t require any equipment!
Warm up: 10 sets of stair climbs missing two steps at a time.
Exercise 1: Split squat jumps – 12 on each leg. Rest for 60 seconds and repeat 4 times
Exercise 2: Pistol squats – 20 reps (10 on each leg). Rest 60 seconds and repeat 4 times
Exercise 3: Hamstring curl – 10 reps each leg. Rest 60 seconds and repeat 4 times
Exercise 4: Wall sit – 40 seconds on, 20 seconds off x 5
The last part of the workout is what he calls LEGS GONE BAD!
1 minute: Squat, half squat, jump
1 minute: Jump lunges
1 minute: Air squats
1 minute: Step back lunges
Rest 1 minute, repeat 3 times
Your score is the total amount of reps you can do over the 3 rounds! Head to our Facebook or Instagram page and comment your score on our post. The highest score will receive a free exercise consultation once lockdown is over!
Check out his YouTube channel for an in-depth explanation of the workout and how to correctly complete each movement.
Here is the link: https://www.youtube.com/watch?v=wma0F2lfXPw&feature=youtu.be
We are totally behind people getting after it. Maybe you want to give up sugar for a month or drop that last 5kg. Do you have a favourite gym challenge you want to share. Let us know what gets you out of bed in the morning.
Our Challenge of the Week was submitted by Mark T of Cambridge. A few of us gave it a try and let’s just say it’s gooden. Over quickly, but if you push, you’ll feel the workout for hours.
This one is for time – sets of 30, 20, 10, 20 and 30 reps, back to back with no rest.
Exercise movements are squat, hand release push-up and butterfly sit-ups.
Do your 30 squats, 30 push-ups and 30 sit-ups and straight into sets of 20, 10, 20 and finish with a final set of 30.
The challenge – Set your best time, give yourself a few days to recover and go after a new PB
This week’s challenge was sent in by one of New Zealand’s top BMX riders, Jessie Smith.
Jessie regularly trains at the Avantidrome and has built herself quite the resume! She is an 8x National Champion, she has been to the Youth Olympics and is currently the Junior Women BMX World Champion. She currently races for Team TVE Sport and most recently qualified for the Red Bull Pump Track World Championships by winning the New Zealand qualifier.
Click here to see her challenge for you!