Summer Fitness Plan… Sorted!

“What’s the plan Chloe?”

Okay, so I’ve had a bunch of emails asking, what’s the plan for the summer? I had previously mentioned another Fitness Booster (but longer) and some triathlon style training. Plans have now been set, and the date to begin is nearly upon us. It all kicks off on the 4th July, and I’m very excited. The summer is a great time to build and improve upon your winter training – endorphins are elevated, the weather is less of an impedance and the daylight hours are almost endless. It’s time to switch from endurance efforts to short, sharp interval training and cardio-strength circuits to raise your metabolism, burn fat and generally kick ass! So if you’re ready to break out of a rut, test yourself or even try something new this summer, the solution is here!

... time to get your heart going!

So, back to the plan….

The Summer Blitz program begins on the 4th July. The program is made up of a combination of short high-intensity circuits and rapid interval sets. The program constitutes 24 individual workouts which can be completed over 4 weeks (6 per week), six weeks (4 per week), 8 weeks (3 per week) or 12 weeks (2 per week). The workouts focus exclusively on cardiovascular fitness and muscle strength endurance. They are short, but carefully designed to provide a comprehensive full-body cardiovascular training session. They can either be completed on their own, or used in combination with your present training to kick things up a gear and rapidly build cardiovascular fitness, strength endurance and power.

Is this suitable for me?

The program is suitable for anyone with an adventurous spirit! The Summer Blitz operates along the lines of the Fitness Booster – a workout will be issued every day except Sunday for four weeks, so you won’t know what’s to come. It’s all about exploring the unknown, pushing yourself hard, and enjoying something new with a bunch of people you’ve never met before. Every workout accommodates every fitness level, from complete beginners all the way up to advanced gym addicts. My goal is to get everyone addicted!

Okay sounds good, how do I get involved?

Simple. Just register to our blog and the workouts will be sent to you by email every day for a month. Then drop me a line below, indicating whether your aim is to do the workouts over 4 weeks, 6 weeks, 8 weeks or 12 weeks – so I can make sure there are gym buddies to train with and group sessions to get involved in throughout, to keep you motivated and entertained.

Did you say something about Triathlon?

Indeed I did! Fridays, Saturdays and Sundays we will be organising group training sessions for our Craggy Island Triathlon Team. Fridays we run intervals in Holyrood Park, Saturdays we cycle and Sundays we swim. All weather permitting. Should Mother Nature turn on us, I’ll arrange some in-house HIIT (high-intensity interval training) sessions for our Triathletes, to which you’re also welcome. If these outdoor/ HIIT sessions interest you, find me on facebook and I’ll add you to our training group. Everyone is welcome, so don’t be shy! Get involved, we’d love to have you!

Chloe

Ever heard of Jack3d?

…it’s turning gym addicts 3D!

Jack3d

The hype surrounding pre-workout nitric oxide supplement Jack3d is phenomenal. It started life as “Jacked”, but was rebranded and reformulated after patent infringement claims by the manufacturer of NO Xplode (the other dominant nitric oxide supplement on the market). It consequently became Jack3d, which tastes significantly different to Jacked and contains a higher concentration of the proprietary blend. Shortly after this transition, there were stories of it being banned in the UK (it was banned in Ireland) and it was suddenly sold out everywhere. Was this impressive marketing or is there some magic in the tiny tub? Is it my ideal supplement? Does it increase motivation, increase performance/ work output, increase recovery, increase fat burning and reduced appetite as promised?

Simple test…

In my initial post, Potent White Blue Raspberry Flavoured Bikini Body Ripped Abs, I promised to test each supplement for two weeks, however, when I began to experiment with Jack3D, I realized this wasn’t sufficient time to determine its benefits nor draw any conclusions regarding resistance and tolerance. I consequently tested the product for 30 days, followed by a two-week period of training without it. My conclusions are based on averaging the effects over the full 30 days as compared to the preceding month and subsequent two weeks. This is in no way scientific, but it is an accurate reflection of my experience of the product.

My experience in a nutshell:

Jack3D Results at a Glance
	Worse	No Change	Improved	Awesome	Phenomenal
Perceived Training Output				✓
Actual Power Output (measured on bike)			✓
Absolute Strength (ability to perform low-rep/ single rep resistance training)		✓
Strength Endurance (ability to perform high-rep resistance training)				✓
Focus				✓
Motivation			✓

How does it work?

Jack3D’s proprietary blend contains 5 major ingredients: 1,3-Dimethylamylamine, Schizandrol A, Caffeine, Beta-Alanine and Creatine Monohydrate. USP Labs (the manufacturers of Jack3d) pride themselves on the fact that the product contains no fillers, artificial dyes or colorants. Indeed, for a training supplement the “Other Ingredients” list is quite short. What concerns me, however, is USP lab states that each scoop contains 4145mg of the proprietary blend, but gives no indication of the quantity of individual components. Consequently users could be paying roughly £23 for a tub of 90% caffeine… caffeine tablets currently retail at about £3.

• 1,3-Dimethylamylamine – this is a sympathomimetic compound and therefore mimics the effects of the sumpathetic nervous system by the same method as adrenaline and dopamine. The claimed result being improved strength output, focus, alertness and mood. A side effect being reduced appetite.
• Schizandrol A – to be honest the evidence that this does anything is poor as there are no studies in humans (that I could find), and even in rats the conclusions are mixed. Botanists claim the Schizndra fruit (from which it is isolated) can increase the speed of the reflex nervous system. Some studies suggest there may be a chance that it is a CNS stimulant, therefore, also improving focus. Monstersupplements.com claims it improves physical force.
• Beta-Alanine – a non-essential amino acid thought to increase muscular strength and power output, muscle mass, anaerobic endurance, aerobic endurance and delay muscular fatigue. Weights training is a largely anaerobic activity and carnosine (synthesized from Beta-alanine) is thought to act as a buffer to hydrogen ions produced during training. These ions result in muscle failure, predominantly at the end of a set. Studies have found increased carnosine levels in muscles with Beta- alanine supplementation, however, it takes about 2 weeks for the effect to kick in.
• Creatine Monohydrate – this is believed to support energy supply to all cells in the body, but primarily muscle cells, by increasing production of ATP. Creatine Monohydrate is naturally produced by the kidneys and liver from amino acids.

Side effects?

USP labs claims that the lack of fillers in Jack3d significantly reduces the number of potential side effects. Nonetheless, I experience a tingling sensation in my fingers and legs every time I took it, and found it difficult to run within an hour of drinking it, as it seemed to unsettle my stomach. Tony White also noted the tingling sensation, however, Tom experienced no side effects. Do let me know, if you have ever had any problems taking it.

Other important factors…
	YES	NO	Infrequently	Sometimes	Often
Tastes okay?	✓
Mixes with water easily?	✓
Reduces hunger				✓
Easy on the stomach?		✓
Addictive?	✓
Reduced sensitivity within a month?	✓
Side effects?	✓

The effects of Jack3d began to diminish towards the end of week 3. However, cycling the supplement would likely slow the development of tolerance. Most people I’ve spoken to that use Jack3d, quickly moved up to the maximum dose (three scoops per day). I stuck to 1 scoop throughout the 30 days, and even though the perceived effects diminished, I continued to train hard. Coming off the Jack3d for two weeks was not easy! My training fell apart somewhat, and I was definitely grumpy. I didn’t feel like training and I found training boring. This may have had more to do with the psychological effect of a pre-workout routine involving the taking of a supplement (the placebo effect), than the specific effects of Jack3d. It’s difficult to say.

Let me know what you think…

If you have any questions or comments, please drop me a line below. Indeed, if you have tried Jack3d and like it or hate it, I’d love to hear your experience of the product.

Set your sights on Craggy Island!

Training is a lot more fun when there’s a goal at the end. Hence, myself and two friends have decided to undertake the Craggy Island Triathlon this September. It’s an off-road triathlon involving a 550m swim from the mainland to the Isle of Kerrera, followed by a 15km off-road bike segment and an uphill 4km run. None of us has any open water swimming experience (in fact, not much pool swimming has been done either), nor much off-road biking experience and our abilities when it comes to running is dubious (hampered by a variety of injuries). Nonetheless, Katie is a good rower, Kelly certainly knows her way around a gym and I can ride on the road, so we’ve decided we’re qualified – albeit we obviously need some serious training!

Why am I telling you this??

Because I want you to consider joining us. Training is also a lot more fun when you’re doing it as part of a group. Thus I’ve decided to put together a FG Craggy Island Triathlon Team. We’ll learn together, train together and participate together. FG will pay 50% of your entry to the triathlon and provide “team kit” – still to be designed, but it will be cool. Our FG experts will also design a training program for you to follow, and I will be organising discipline specific training sessions. Wahoooo… it’s going to be awesome fun!

Don’t be silly, I can’t do that!

Sure you can! No really, you can. It’s a challenge, but it’s very possible. Nonetheless, I’m afraid you do need to possess certain skills and qualities to join the FG Craggy Island Team:

• A willingness and desire to train – group training is the mission, so team members need to want to train. However, ‘training together’ doesn’t necessitate physically doing every session together, rather it implies working towards a goal together. Obviously there’s no way our schedules will enable us to train together every session, but once a week would be awesome, and the rest of the sessions can be done on your own. The team will be small (5 max) so we should be able to work around schedules.
• Some ability to swim – you need to know how to swim and be reasonably comfortable in water. I haven’t trained in a pool for years, so I know I will need a lot of practice, but fundamentally I know how to swim, and that’s what we’re looking for. We will work on technique, efficiency and speed, but you do need to know how to swim (freestyle/ front crawl). You will also need to buy a wetsuit for the race.
• Saddle experience – similarly you need to know how to ride a bike. This will be an off-road race, so we will do some off-road training. I’ve never done any off-road biking myself, so I’ve recruited an expert to train us. You can rent a bike for the race, so you don’t necessarily need to own one, but you do need to be reasonably confident on a bike.
• To be prepared to run – speed isn’t important to us (this is for fun), but you will need to be able to or prepared to learn to run. If you’re running ability is poor/ non-existent this doesn’t exclude you, providing you’re prepared to learn and/or improve.

Okay, I’m interested…

Woooopeee! Check out the Craggie Island Triathlon website and then post message below to let me know you’re interested. We’ll all need to get signed up soon, so give it a think and let me know asap.

Not for me, but some of the training sounds fun…

The sessions will be open to anyone, so even if you don’t want to do the full event you’re very welcome to train with us. A general program outline will be posted on the blog and I’ll be arranging group runs, swims and rides – you’re very welcome to join in. Again, if you’re interested in elements of the training, let me know so I can ensure to include you. The more the merrier.

FG Super6 Series – Challenge 6

This is the final workout of the Super6 series – this is what we’ve been building towards. Again, we’re focusing on high intensity cardiovascular training using intervals. Today we’re using a straightforward pyramid including sprints on a treadmill (10s – 100s). However, unlike workout 4, in this workout all the reps increase at the same time, making this significantly tougher! Start with the most advanced version of the workout you can, and then (if necessary) drop to a less advanced exercise or circuit. Operate continuously until Set 5 and thereafter take no more than 15s rest if you’re doing the beginner workout, 20s if you’re doing the intermediate and 30s on the advanced.

Final Super6 Workout
Beginner	Intermediate	Advanced
Pyramid SETS to 10:	PYRAMID SETS to 10:	PYRAMID SETS to 10:
10s Sprint	10s Sprint	10s Sprint
Bulgarian Split Squat (one each leg)	Bulgarian Split Squat (one each leg)	Bulgarian Split Squat (one each leg)
Push-up (box)	Push-up (Kneeling)	Push-up (Full)
	One Armed Row (one each arm)	One Armed Row (one each arm)
		Burpees!
All Done Folks!! Nice One!!

Feedback Please…

Next week, put your fitness to the test again by seeing how long it takes you to cover 3km or 5km. Compare your results to three weeks ago and let me know how you’ve done. Also, I’d love to know how you’ve found the past 4 weeks of training (the Booster and FG Super6 combined). All feedback is very much appreciated. We’re looking to launch a Summer 4 Week Training Program here on the blog in a couple weeks, so I’d love your feedback before I start designing and testing the workouts!

FG Super6 Series – Challenge 5

It’s a mental game…

Feeling tired? Sore legs? Long day at work? Just don’t feel to train? A lack of motivation is completely normal, everyone from complete novices to professional athletes suffer from a lack of motivation. The key difference between those who get results and those who don’t, is consistency and perseverance. If you’ve been following this Super6 Series, you’ll no doubt be feeling sore and tired. If you followed the Booster too, you’ll be even more tired. Forget it. Feeling sluggish doesn’t mean it’s time to rest. Hell no! The way you ‘feel’ actually has no baring on the success of your workout, you don’t need to be having an awesome day to have an awesome workout. Rest and recovery are indeed important for progress, however, they should be part of an overall training system and not determined by your emotions. Training according to how you feel will unfortunately get you nowhere. Today’s workout is all about mental strength, so buckle down, dig deep, and get into the gym for this workout. It is worth the effort.

Push, push, push… together we get fitter, faster & stronger!

Today’s workout adopts a different approach – rather than completing a set number of reps, this workout is based on time. The goal is to complete the circuit as many times as possible within a given time. Training like this requires mental toughness as there is a natural tendency to work less intensely and let the time pass. That’s the very point of this workout, not only will we be training your mind to tolerate maximum efforts but to do so when an easy option sits right in front of you. It’s your choice. Relax, and the workout will pass by all the same, or work like an animal, sweat like a dog and train your body and mind to operate at its max. During every minute of every second of this workout you get to choose, push hard or chill out. Train like a champion, or don’t.

Challenge 5
Beginner	Intermediate	Advanced
400m Run or Walk/run	400m Sprint	800m Sprint
12 Cossak Squats (no weights)	20 Cossak Squats (no weights)	12 Cossak Squats (with weight)
10 Renegade Row (no weight)	12 Renegade Row (with dumbbells)	10 Renegade Row (with dumbbells)
10 Shoulder Press	10 Shoulder Press (with dumbbells)	12 Push-press (with bar/ dumbbells)
5 Inchworms	5 Inchworms	8 Inchworms
Perform the circuit continuously for 20 min	Perform the circuit continuously for 30 min	Perform the circuit continuously for 40 min

All the exercises in today’s workout have been demonstrated previously, so if you’re unsure of anything watch the past videos or come find me in the gym.

The final Super6 Challenge is epic! So get some rest before you do it. I’ll be in the gym on Sunday to give it my all, so if you’re looking for company, come join me!

^{Challenge 6}

FG Super6 Series – Challenge 4

Week two, challenge 4! This week is entirely dedicated to high-intensity training and max cardio efforts. Training at your maximum is neither easy nor natural – this is something you have to teach yourself to tolerate and sustain. All three workouts are designed to help you hit that max output and learn to train at that level. The workouts get progressively more difficult, but they’re quick and very achievable. Remember to warm-up properly. All of the workouts involve maximum sprints so it is fundamental that your warm up thoroughly before, or you simply won’t be able to go from stationary to sprint effectively. I have therefore provided a warm-up routine to be completed before you attempt the challenge.

Challenge 4

Today’s workout combines a sprint pyramid with an upside down circuit pyramid (both to be completed simultaneously to provide a fun circuit). Pyramid training was used during the Two Week Booster, however, in case you didn’t complete that program the set structure is fully outlined at the bottom of this post. The pyramid and upside down pyramid combo is only undertaken once and should be completed as fast as possible – mega fast. Move from one exercise straight into the next. Post your times below – I’m looking for some speedy sessions.

CHALLENGE 4 – Warm-up
Beginner	Intermediate	Advanced
5min steady run or run/walk	5 min steady run	5 min steady run
3min ascending pace (increase pace every 30s)	3min ascending pace (increase pace every 30s)	3min ascending pace (increase pace every 30s)
6 lunges + 6 push-ups + 6 lat pull-down	10 lunges + 10 push-ups + 10 lat pull-down	10 lunges + 10 push-ups + 10 lat pull-down
1min steady run 30s sprint, 30s rest	1min steady run 30s sprint, 30s rest	1min steady run 30s sprint, 30s rest

CHALLENGE FOUR
Beginner	Intermediate	Advanced
Pyramid 10s Run – 100s Run increments of 10s	Pyramid 10s – 100s Sprints increments of 10s	Pyramid 10s – 100s Sprints increments of 10s
Upside down Pyramid 10 reps – 1 rep Squats (no weight) Shoulder Press Bent Over Row	Upside down Pyramid 10 reps – 1 rep Sumo Deadlift (< 1/2 bodyweight) Shoulder Press Inverted Row	Upside down Pyramid 10 reps – 1 rep Sumo Deadlift (1/2 BW or more) Shoulder Press Full Pull-ups

Pyramid Sets & Upside Down Pyramid Sets

Pyramid sets are simple once you know what you’re doing. In the given workout, the sprints follow a normal pyramid, while the resistance exercises go in reverse, ie while the sprint time is increasing, the number of reps of the resistance exercises is decreasing. The workout operates as follows:

Set1 = 10s sprint, 10 Deadlift, 10 Shoulder Press, 10 Pull-ups
Set2 = 20s sprint, 9 Deadlift, 9 Shoulder Press, 9 Pull-ups
Set3 = 30s sprint, 8 Deadlift, 8 Shoulder Press, 8 Pull-ups
Set4 = 40s sprint, 7 Deadlift, 7 Shoulder Press, 7 Pull-ups
Set5 = 50s sprint, 6 Deadlift, 6 Shoulder Press, 6 Pull-ups
Set6 = 60s sprint, 5 Deadlift, 5 Shoulder Press, 5 Pull-ups
Set7 = 70s sprint, 4 Deadlift, 4 Shoulder Press, 4 Pull-ups
Set8 = 80s sprint, 3 Deadlift, 3 Shoulder Press, 3 Pull-ups
Set9 = 90s sprint, 2 Deadlift, 2 Shoulder Press, 2 Pull-ups
Set10 = 100s sprint, 1 Deadlift, 1 Shoulder Press, 1 Pull-ups

Peak of Sprint Pyramid and Bottom of Resistance Upside Down Pyramid

Set11 = 90s sprint, 2 Deadlift, 2 Shoulder Press, 2 Pull-ups
Set12 = 80s sprint, 3 Deadlift, 3 Shoulder Press, 3 Pull-ups
Set13 = 70s sprint, 4 Deadlift, 4 Shoulder Press, 4 Pull-ups
Set14 = 60s sprint, 5 Deadlift, 5 Shoulder Press, 5 Pull-ups
Set15 = 50s sprint, 6 Deadlift, 6 Shoulder Press, 6 Pull-ups
Set16 = 40s sprint, 7 Deadlift, 7 Shoulder Press, 7 Pull-ups
Set17 = 30s sprint, 8 Deadlift, 8 Shoulder Press, 8 Pull-ups
Set18 = 20s sprint, 9 Deadlift, 9 Shoulder Press, 9 Pull-ups
Set19 = 10s sprint, 10 Deadlift, 10 Shoulder Press, 10 Pull-ups

This looks a lot tougher when laid out like this. It is a sprint workout, so I promise it is actually short and sweet. Try not to rest for more than 15s between sets and certainly do not rest during sets. Set up your equipment before so you can move from one exercise to the next with minimal fuss. It would also be advisable to leave the treadmill running at your designated sprint speed while you do your resistance exercises. If you’re not accustomed to jumping on a moving treadmill, practice this before you attempt the circuit.

Enjoy!

^{Challenge 5}

FG Super6 Series – Challenge 3

This workout combines high-intensity cardiovascular work with a variety of unilateral resistance movements to promote balanced strength and reduce repetitive strain. Unilateral training is tough, but well worth the effort. In this workout (where possible) each side should be worked continuously before moving to the other. For example, you should complete 10 lunges with the right leg before moving on to the left leg. Equally, you should complete 10 plank-hold rotations on the left side, before moving to the right side. A few exercises cannot be completed like this and require alternation, such as the Cossak squat and Renegade Row; however, wherever possible resist the temptation to alternate between sides.

WORKOUT 3
Beginner	Intermediate	Advanced
Circuit 1
16 Bulgarian Split Squat (8 per leg)	20 Bulgarian Split Squat (10 per leg)	20 Bulgarian Split Squat (with weight)
10 Renegade Row (5 per arm)	16 Renegade Row (8 per arm)	20 Renegade Row (10 per arm)
6 Single Leg Burpees	10 Single leg Burpees	16 Single leg Burpees
Perform the Resistance Exercises Three Times
20 Squat Dance + 3 × 1min sprint (30s rest)	30 Squat Dance + 5 × 1min sprint (30s rest)	50 Squat Dance + 5 × 1min sprint (30s rest)
Circuit 2
10 Cossak Squats (5 per leg)	14 Cossak Squats (7 per leg)	20 Cossak Squats (10 per leg)
10 Plank-hold rotations (5 per arm)	14 Plank-hold rotations (7 per arm)	16 Plank-hold rotations (8 per arm)
10 Gate Swings	15 Gate Swings	20 Gate Swings
Perform the Resistance Exercises Three Times
20 High Knees + 3 × 1min sprint (30s rest)	30 High Knees + 5 × 1min sprint (30s rest)	50 High Knees + 5 × 1min sprint (30s rest)
Circuit 3
10 Curl & Press Lunge (5 per leg)	14 Curl & Press Lunge (7 per leg)	20 Curl & Press Lunge (10 per leg)
5 Inchworms	8 Inchworm	10 Inchworm
6 Leg-raise hip circle knee tuck	8 Leg-raise hip circle knee tuck	12 Leg-raise hip circle knee tuck
Perform the Resistance Exercises Three Times
20 side2side jumps + 3 × 1min sprint (30s rest)	30 side2side jumps + 5 × 1min sprint (30s rest)	50 side2side jumps + 5 × 1min sprint (30s rest)

The new resistance exercises contained in today’s workout are demonstrated in the following video starring Tom and Aran Gibney – thanks Aran! Each of the resistance circuits should be completed three times, and then followed by the cardiovascular element (which is only carried out once).

^{Challenge 4}

FG Super6 Series – Challenge 2

Today’s workout is loaded with speed and agility drills to provide an intense and dynamic cardiovascular workout that will not only keep you entertained, but do you a lot more good than 30min of steady paced cardio. The workout contains a number of drills that may be new to you and, therefore, feel awkward at first. Stick with it. The goal is to shift your body through simple movement patterns as quickly as possibly. It looks easy, but it’s not.

Tony’s Class tonight (at 7pm) will run through this same circuit. Everyone is welcome so come down to Factory Gyms for a more social Super6 session.

FG Super6 – Workout 2
Beginner	Intermediate	Advanced
20 Squat Dance	25 Squat Dance	30 Squat Dance
20 Side2Side (S2S) Jumps	25 Side2Side (S2S) Jumps	30 Side2Side (S2S) Jumps
20 Squat Dance	25 Squat Dance	30 Squat Dance
20 Front2Back Jumps	25 Front2Back Jumps	30 Front2Back Jumps
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
15 High Knees	20 High Knees	30 High Knees
10 Gate Swings	15 Gate Swings	20 Gate Swings
10 duck-unders	15 duck-unders	20 duck-unders
10 single leg S2S jumps (5 each leg)	20 single leg S2S jumps (10 each leg)	26 single leg S2S jumps (13 each leg)
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
14 Fireflies (7 each leg)	20 Fireflies (10 each leg)	26 Fireflies (13 each leg)
10 Press-up hold cross-body tuck (5 per leg)	12 Press-up hold cross-body tuck (6 per leg)	16 Press-up hold cross-body tuck (8 per leg)
10 S2S Press-up hold walk	20 S2S Press-up hold walk	15 S2S Press-ups
8 Inchworms	10 Inchworms	12 Inchworms
45s REST	30s REST	30s REST
Perform the Circuit THREE Times
FOR A MEGA WORKOUT Perform the Workout TWICE

No weights are required for this workout and it’s very easy to cheat by doing the exercises incompletely. Make sure you go deep into a squat for the squat dance, duckunders and Gate Swings, are quick on your feet for the side2side and front2back movements, and working hard to get your knees to elbows on the floor exercises. Bare in mind there may be a few unfamiliar exercises here, so study the videos thoroughly before you start or come find me and I’ll run you through them here at the gym.

Chloe

^{Challenge 3}

FG Super6 Series – Challenge 1

During the Fitness & Weight Loss Booster we did a lot of resistance training, the reason being that improved strength and muscle efficiency increases metabolic rate, protects joints and bones from repetitive stress injuries, increases power output per contraction (and therefore speed & acceleration), creates a more agile and dynamic body, and is essential for a toned, fit physique. To that end, this workout is geared towards improving strength and power… with a little killer cardio circuit to finish.

Selecting a suitable weight…

• Beginner and Intermediate Groups: warm-up thoroughly on a bike or treadmill before starting. You should begin your circuits by selecting a weight with which you are confident you can comfortably complete 15 reps of the given exercise. Complete the first round of the workout with that weight. Gradually increase the weight as you move through the rounds, until you hit a weight that you struggle to complete the required reps with. Finish the workout using that weight and calculate what % of your bodyweight that is.
  
  
  Note: if you are a complete beginner to exercise we have already designed a program to bring you to a level where you can confidently complete the Super6 Series. I’d therefore recommend that you start with the Fitness & Weight Loss Booster before jumping in to the Super6 Series. There are plenty of people following the Booster Program, so you wont be alone!

• Advanced Group: should be accustomed to weightlifting and should already be aware of their limits – you’ll probably start by setting yourself a target. Complete warm-up sets, and then launch right in at your target weight. For example, my target is to do the 4 rounds of the advanced workout with my bodyweight, so I’ll probably complete a 1/2 bodyweight set of Squats and Deadlifts before starting the workout properly.

• Post your Effort: This is a tough workout, so you’ll need to stay focused and engaged throughout. When you’re finished, let us all know how you’ve done by posting your effort below – which circuit (beg, int or adv), how many rounds you managed at what % of your bodyweight and how long it took. This helps me ensure the workouts are suitably designed and helps us all select the most suitable training group (beginner, intermediate, etc).

FG Super6 – Challenge 1
Beginner	Intermediate	Advanced
10 Dumbbell Squats	10 Squats (DB/Goblet/Back)	10 Squats (DB/Goblet/Back)
10 Push-ups (box)	10 Push-ups (kneeling)	10 Push-ups (full)
60s REST	60s REST	60s REST
Perform the Circuit FOUR Times
Sumo Deadlift	Sumo Deadlift	10 Deadlift
10 One Armed Row	10 Inverted or One Armed Row	10 Pull-ups or assisted pull-ups
60s REST	60s REST	60s REST
Perform the Circuit FOUR Times
10 Star Jumps	10 Burpees	15 Burpees
10 Side2Side Hops	15 Squat Dance	20 Squat Dance
10 Lunges (no weight)	10 Lunges (no weight)	20 Lunges (no weight)
30s REST	30s REST	30s REST
Perform the Circuit FOUR Times

The exercises referred to are outlined in the videos below (one per circuit to make life easier), with the exception of the Deadlift, which should only be performed by someone with weightlifting experience. Should you wish to lean how to deadlift, please don’t hesitate to get in touch with me. Work through the circuits quickly! This workout is designed to test your muscular endurance, cardiovascular fitness and determination – so move continuously from one exercise to the next. AND don’t give up!

But I don’t want to be muscly…

Lifting weights WILL NOT MAKE YOU BULKY. It’s almost comical that some people (usually women) believe this, given the lengths I watch men go to, to build muscle. Building muscle is incredibly difficult for men! It is borderline impossible for women, without significant hormone and dietary assistance. Proper strength training makes you strong and efficient – not big and bulky.

So, how strong is strong?

Strength is measured as a function of bodyweight. A man that weighs 120kg and lifts 60kg is far less impressive than a man that weighs 60kg and lifts 60kg. The man with greater bodyweight will naturally have more muscle mass (along with more fat) – consequently while our 60kg man is lifting the same weight as our 120kg man, he is using significantly less muscle mass. The lighter man’s muscle is substantially stronger! This challenge is designed to explore your strength in terms of your bodyweight. If you’ve never done any weights training before, start light. However, if you’ve been following the Fitness & Weight Loss Booster you will be familiar with the exercises and accustomed to weights training, so you can start a little heavier. This isn’t a competition, it doesn’t matter who lifts the most – focus on increasing your weight to a level where you’re working very hard but maintaining good posture and technique. When you come to post your performance on the blog, don’t forget to calculate the % of your bodyweight lifted – I suspect you’ll find you’re stronger than you think!

Chloe

^{Challenge 2}

Two Week FG Super6 Series

Time for something new? Bored of your present workout? Looking for a supportive network of gym buddies?

Factory Gyms has a solution for you! Join the FG Super6 Challenge – 6 Super workouts over 14 days, designed to build fitness, expose you to new training methods and, more importantly, keep you engaged, entertained and playing in the gym. Each workout is specifically designed to push the participant to attempt new, seemingly impossible feats.

But I’m not very fit?

You don’t need to be. You just need to be willing and ready to try a new style of training. The workouts cater for complete beginners and are accompanied by instructional videos. Each workout is divided into three levels (Beginner, Intermediate and Advanced), so anyone can get involved. Just be prepared to work hard and fast! Give it a go – it’s only two weeks and I think you’ll be surprised by what you can achieve!

How does the FG Super6 Challenge work?

All six Super Workouts focus on building strength, explosive power and cardiovascular fitness so as to increase metabolism, boost fat burning and teach you to think and train like a fitness God. The workouts are tough, but not long, and certainly achievable by everyone. The workouts are intended to be completed as three training sessions per week. If you’re used to training more often then I’d suggest integrating these programs into your own training. Remember to give yourself time to rest – the Super6 challenges are tough so don’t be overzealous. There’s a reason we’ve limited them to three per week.

Okay, let’s give this a go…

Yehaaa! Welcome to the group! To participate in the Super6 Series, just sign-up to our blog (for free) to receive ongoing workout updates and then jump in with Challenge 1. It really is that simple and it really is completely FREE. We will also be running some group sessions here at the gym, every Friday at 7pm and you’re welcome to participate whether or not you’re a member. The more the merrier.

Need more information?

If you need any additional information please don’t hesitate to contact me at Chloe@factorygyms.co.uk.

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