Hard Work Generates Results

The last one before the race! Can’t wait to see all you smiling mud people out there this weekend. Be sure to check out our fitness challenge post race, you could win a free month at Aspire!
Aug-11,-2014 (1024x746)

The Workouts

  • 1.1 | Fight Gone Bad – 4 x 5 Minutes
  • 1.2 | Run – 4 x 250 Meter
  • 1.3 | Walking Pushup Rows – 4 x 15 Meter
  • 1..4 | Planks – 4 x 90 Seconds
  • 1.5 | Up/Down Planks – 4 x 10 Reps


Fight Gone Bad | This exercise is timed you will go for 5 minutes (unless otherwise noted) with one minute of rest for the prescribed amount of sets. There are three exercises to be performed repeatedly. You will start with 5 push-ups followed by 5 mat hops and finishing with 1 burpie. Repeat these until the 5 minutes has run to an end.
Run | Standard Run, pace self set.
Walking Pushup Rows | With two dumbbells under your shoulders, place your hands on the dumbbells. In a high plank position with your toes on the ground and hands gripping the dumbbells, lower your chest to the ground between your dumbbells. Push yourself back up to the starting position, from the high plank position engage your core and pull a dumbbell up to the side of your ribs. Lower the dumbbell back to the ground but further ahead of yourself, while bringing the same side foot forward. Repeat for the other side.
Planks | Face down with your weight on your forearms and toes, maintain a straight line between your shoulders, hips, knees and ankles. Hold this position for the set amount of time. Be sure not to sag in the hips.
Up/Down Planks | With your forearms on the ground and toes behind you, keep a straight line between your shoulders, hips, knees and ankles. From this position push yourself up onto your hands, one at a time. The top part of the movement should look like the beginning of the pushup. And then lower your body back to the starting position.