Toughen up –Fitness Friday workout

Need to push yourself a little more? .. or get out of your comfort zone?

This is the exact workout I took all my challenge clients thru recently

If your looking to get stronger and fitter and push yourself a little more then you may like this cool workout.


By the time you have finished you will have hit every large muscle in your body

I designed this workout to burn fat, define lean muscle tone and to strengthen your body


RESULT:  a strong hard fit body – SWEET



So as long as you’re eating clean and working out 3-5 times per week you will have the body of your dreams…


* For this workout you will need a stopwatch and one set of hand weights (use either 3kg, 4kg or 5kg weights) for this one

You can do this workout at home, the gym or the park – OR bring your weights, a stop watch and a friend down to a quiet end of the beach for something different….

You are going to complete a 500 mtr sprint followed by 10 of each of the 5 exercises below and record how long it takes you to complete

Now rpt 4 more times and try and beat your time each go

A Total of 5 Rounds

By trying to beat your time you will be pushing yourself out of your comfort zone – to give it 100%


(OPTIONS for the 500mtr sprint – choose what ever you like but do the same option for all 5 rounds)

500mtr – Treadmill

500mtr Row

500mtr X- Trainer

1km Bike

500 skips with a skipping rope (most boxing gyms and sports stores have good ropes for $12)

a Hill run, flat run, beach sprint, a stair case (if training outside)


Ok Heres the routine


500mtr sprint – your choice


10 x tricep pushups holding weights – keep your elbows in close and hands not to wide

10 x Squat presses

10 x renegade rows

10 x Alternating Lunge curls – just 10 in total – not each leg

10 x mountain climbers


RECORD YOUR TIME – now that’s your personal best (P.B)


Now repeat 4 more times and try and  beat your P.B each time

By the time you have finished the workout you will have done 250 reps and 2.5kms


For more workouts like this one and cool clean eating meal plans that include vegetarian and gluten free options and motivation guide and personal workbook – check out my Response Mode Program – its on sale NOW – Transform your Body the Right way…

have an awesome Fat Burning Weekend – Vix