FitCamp@home - 7 Day Sugar Free Challenge
Are you all set for the challenge?
Please take a look at the preparation information below especially if you are doing the workouts.
If you have any further questions then please post them on the Combined Fitness Facebook page .
I have also set up a secret Facebook group for this challenge. In order to access the secret group you need to be a friend of mine on facebook.
If you aren’t already my friend on Facebook send me a friend request – click the link to find me Kerry Eddie
THEN you can request to join the secret group
The link will not work until I have accepted your friend request.
- PAR Q Medical Form
If you are going to take part in the workouts I need you to complete the Physical Activity Readiness & Medical Questionnaire (PAR-Q) to determine your readiness to engage in physical activity
Please download and read the document
(Your responses to the PAR-Q may require you to consult your doctor (GP) before it is safe for you to start exercising.
Please can you can reply in the facebook group or by email saying that you have read and agree that you are physically ready to exercise.
The workouts will be 10-12 minute blocks of work. The exercises are all body weight only.
ALL of the workouts use High Intensity Interval Training (HIIT).
This is a training method that involves a period of really hard (intense) activity (work) followed by a short period of rest or active recovery. The process is then repeated a number of times.
The main advantages of using interval training over other methods such as continuous training (traditional cardio work) are that it allows you to get fitter faster, burn more fat & get stronger.
The workouts will be in a mix of formats including follow along video and written challenges so that you can do the workout offline.
Those not familiar with the exercises please use the exercise library to get a visual & audio explanation of how to do the exercise correctly.
- EXERCISER LIBRARY
Link to the exercise library. The exercises in Red are needed for this week.
Watch the videos & have a practice at each of the exercises.
You need to keep a daily food diary to ensure that you stay on track - you can download & use the sheets below.
Record exactly what you ate, the amount (including cooking oil & dressing) the time, where you were, how you felt before & after eating.
If you are looking to drop some body fat on this challenge it is a good idea to take some starting body measurements & photos as body shape changes are not always reflected on the scales.
Use a non-stretch measuring tape and measure in centimetres at the following sites:
1. Both upper arms - mid-point of the upper arm between the shoulder and the elbow.
3. Waist - the slimmest part.
4. Hips & stomach - biggest part below the belly button.
5. Both thighs - mid point of the thigh between the hip and the knee.
Now add all of the measurements together to give your TOTAL MEASUREMENT (Inches or cm)
Weight – on scales in minimal clothes.
You do not HAVE to show them to anyone else but DO TAKE THEM as you will regret it if you don’t.
Most people feel uncomfortable taking them but it is worth it. Trust me
Photos – take pictures in tight fitting clothes or crop top & shorts. From:
It is over to You!
This needs to be all or nothing - No Cheating – You must give it 1000% - everything that you have got.
It can not be ”I’ll follow it today but I’m out tonight so will have a glass of wine” or “I’m feeling down and need a sweet fix.”
It’s up to you now. Lets go for it.
Burpees & core ( lean on a step)
2. Pike to plank
3. Wide to narrow burpee & jumping jack
4. Mountain climbers
5. Corkscrew burpee
6. Plank - legs wide & push hips side to side. HALFTIME plank side taps
7. Burpee - press up - mountain climbers- jump
8. Cross knee mountain climbers
9. Burpee - press up - 2 side taps & jump
10. Plank rotations (l,m,r,m,l)