Fitness Challenge - Custom Fitness Program only for you

This is the ultimate fitness challenge. It's a one-off 50-minute test that I designed for my elite clients to do every 4 weeks as a way to track their progress. It keeps them on course and drives them on physically and mentally to succeed, giving them something to aim towards and improve on- fit people can go to the gym week in, week out, and at the end of the month face the boring realization that they've done all that work, lost no weight and are still the same shape. More encouraging if instead they can say to themselves. Well done, you've lost no weight and your body shape hasn't changed- but you've gained 20% more strength. My sentiments exactly.

The idea with the fitness challenge is that after you've done it, you write down your results and then carry on with the program for another 4 weeks and do the challenge again. After the first 4 weeks you might be struggling to complete the second section of the challenge, after 8 weeks, you may not collapse till the third section ­ but after 12 weeks the challenge may not be a challenge any more. Bring it on! Assess and reassess your fitness and you'll know that you're moving in the right direction and achieving your goals.

This fitness Challenge tests you mentally and physically - can you overcome the mental blockage of doing just 1 minute of every exercise? It will test your body and mind power. Keep a positive mental attitude throughout. Just by doing this test and pushing yourself to the limit, you've already passed. Let the achievement give you self-worth. We go through our whole lives being tested emotionally, physically and mentally in some form, but you'll find what you achieve here gives you confidence and massages your ego.

If you like challenges you've probably already got butterflies in your belly just reading about what you're about to come up against. So breathe deeper, and prepare for action!

So, now lets start working out this fitness challenge. But before we start, we should do a bit of warming up exercises, to prevent our muscles from any injury.

Warm-Up

Time: 5 Minutes

Jog, powerwalk or skip intermittently for 5 minutes till warm.

Tip: Skip on your toes, hands at hip height- both feet together for as long as possible, then alternate feet if you tire. Keep the rope tight- you need to skip quite quickly to manage this.

The Circuit

Do 3 circuits of the exercises, with 1 minutes rest in between circuits. For the first circuit, do each exercise for 1 minute. For the second circuit, do each exercise for 2 minutes. For the third circuit, do 3. Follow with the cool-down and stretch. Remember: it's not meant to be easy!

You need to perform following workouts for this Fitness Challenge:

Squat Thrusts (Both Legs).

Skip.

Burpees.

Skip: If you begin to struggle, skip intermittently.

Squat Thrusts (Alternate Legs).

Skip: Again start skipping, this will help in relaxing your muscles.

After you have performed all the above workouts for the Fitness Challenge:

Cool-Down: 5 Minutes

Powerwalk or jog for 5 minutes.

Stretch: 5 Minutes

Do the 5-minute full-body stretch.

Tip: Just remember: you're only in competition with yourself and nobody else.

Total Workout Time for this Fitness Challenge : 54 minutes.

Key Points to remember while performing this Fitness Challenge:

• Never workout on autopilot- pay attention to good technique and you'll get good results.

• Constantly push yourself and your limits.

• Never give up- it will get easier.