Are you ready to be more consistent with your training? Welcome to our 8-week fitness challenge, designed for both beginners and intermediate trainees. This challenge is crafted to enhance your strength, perfect your exercise technique, and boost your aerobic capacity (VO2 max).
This program begins with a comprehensive evaluation of your physical abilities, injury history, limitations, and potential health risks. Through thorough assessment, we can tailor your workouts to achieve your goals while minimizing injury risk. By identifying your strengths and weaknesses, we can track your progress, make necessary adjustments, and optimize your results within your available training time.
What to Expect:
Your Transformation:
By the end of this 8-week challenge, you will:
Join us and take on the challenge to unlock a stronger, fitter, and more resilient version of yourself!
Disclaimer: While this program enhances crucial structural and physiological attributes for sports performance, it does not guarantee the prevention of accidents or injuries.
A
Stationary bike
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Active stretch routine
1 x 5
B3
Prone Y's, T's and W raises
1 x 5
C1
Goblet Squat
12, 12, MAX
C2
Squat Jump
2 x 3
D
Romanian Deadlift RDL PP
3 x 12
E1
Leg Extension
2 x 12
E2
Ab Curl
2 x 12
E3
Standing calf raise
2 x 12
F
Rowing
10 x 0:30 @ 5
A
Rowing
1 x 1000
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Active stretch routine
1 x 5
B3
Prone Y's, T's and W raises
1 x 5
C1
DB Bench Press
3 x 12
C2
Seated Row
3 x 12
D1
Push-Up
2 x MAX
D2
Chinup isometric hold
3 x 20
E1
EZ Bar Curl
2 x 12
E2
DB Lateral Raise
2 x 15 @ 4.41 kg
F
Stationary bike
1 x 10:00
A
Light Jog
1 x 5:00
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Inchworm
1 x 5
B3
Hip circles
1 x 5
B4
Calf Stretch
1 x 0:30
C
Interval run
5 x 2:00 @ 6, 7, 7, 8, 8
D
Light Jog
1 x 5:00
E1
Superman
1 x 15
E2
Mountain Climber
1 x 15
E3
V-Ups
1 x 15
A
Foot and ankle routine
1 x 5
B1
Fire Hydrant
3 x 5
B2
Foam Roll
1 x 10:00
B3
Static Stretch
1 x 10:00
A
Rowing
1 x 1000
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Active stretch routine
1 x 5
B3
Prone Y's, T's and W raises
1 x 5
C1
Leg Press
3 x 12
C2
Side Plank
3 x 0:30
C3
Pogo Jump
2 x 10
D
Lying Leg Curl
3 x 10
E
Seated calf raise
2 x 15
F
Stationary bike
1 x 20:00 @ 5
A
Stationary bike
1 x 5:00 @ 6
B1
WORLD'S GREATEST STRETCH
1 x 5
B2
Active stretch routine
1 x 5
B3
Core Series for All Ages (Ab Circuit)
2 x 20
C1
Incline DB Bench Press
3 x 12
C2
Lat Pulldown
3 x 10
D1
DB Bicep Curls
2 x 12
D2
DB Fly
2 x 10 @ 4.41 kg
E
Run
3 x 3:00 @ 7
A
Active stretch routine
1 x 5
B
Elite 6
C
Agile 8
D
Foam Roll
E
Thoracic Extension on Foam Roller
F
Foam Roll IT Bands
Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.