On Saturday the 16th June at Dragons, in Brooklands Cheshire. The most outstanding and enthusiastic gym people gathered to compete in the annual Gauntlet. A course set by the two devoted X Trainers and fitness professionals Sue and Steve Regan Watts. Here is what the competitors had to do.

Dragons Gauntlet Intermediate   .........    For the Beginner                                                                                               

Dragons Gauntlet Open   .....................For the Advanced Athlete

People who go to gyms often need a reason to train - this type of event gives them exactly that.

It starts off with Bench Jumps. Head to head , leaping over reebok steps (6) facing your opponent It is a plyometric exercise, using cardio and surprising amount of upper body work as your body weight is supported by your arms.

It's a nice introduction to the start of the race.

Again cardio mixed with weights.

These step ups are on a reebok box of six risers. There are no running steps. The whole body weight is supported on the platform, upper torso and hips forward, leg to full extension. Clear the marked line with your heel on the top of the platform.

Judges are counting to ensure that each repetition is correct. If it is not then do it again. You can't argue - it wasted time.

By the end of your reps it is time to move and you know you are here to business.

Exercising all the muscles groups and still hitting on the cardio.

It is a race to see who will complete the distance in the quickest time. Every gym has one. Pump those arms and move those legs - whether it's life Fitness or Technogym or whatever manufacturer - it doesn't make it any easier.

Keep focused and move on to the next stage.

Exercising predominantly the lat's and the biceps.

The heart rate is racing and already fatigue is setting in, but those months of training and preparation are keeping you focused. Lactic builds up as near you the the amount of reps you need to do.

Some rest after certain reps - some complete in one go. It is all about a personal challenge. And the clock is still ticking.

Nobody is criticising anybody, there are screams of encouragement from the crowd and the judges to keep you motivated.

Every gym has got one and surprisingly are the marmite of the industry, you either love it or hate it. I think they are the best piece of kit in any gym and when you are going through this course, you will pleased that you are on the side that love it.

X Trainers use the rower in their training for that allover workout.

X Trainers use their time wisely- go too fast and you won't cope later on - go too slow and you lose time. The trick is too get it just right.

Exercising the Traps and medial delts - with some biceps , forearm flexors abs and butt muscles thrown in for good measure.

This really is hitting all the muscle groups.

Those days in the gym are beginning to pay off and the challenge mentality is kicking in.

You have a number of reps to do - and only you can do them - but the crowd is still yelling encouragement and so are the judges.

The Shoulder press, obviously targeting the deltoids.

Sitting in the seat with your back firmly placed against the seating, you lift the bar and it is raised to full extension. It is then lowered to below the chin. One rep done. Easy! Only problem is you have to complete all the required reps before you move on.

One of the hardest parts of the course and , it's only when you try it do you realise , those that anybody can do it one go - has incredible upper body strength.

At least you are still sitting down!

The top athletes in the sport have rpm's in excess of 130 - probably an average is around 112. It is all shifting. It is a moment to ponder - when I'm in the gym and I use the Bike - do I really get the most out of it? Do I use this bike to the best of it's ability? Is there a way I can measure how good I am doing on this? And the great answer is yes. You are now here and putting all those interval sessions to good use.

It is very rewarding as you are approaching the end of the race with two more disciplines to go.

Now - its getting close. It is often at this stage that races are won or lost. The treadmill.

Ever tried using the incline to pace yourself? Short sharp interval training - sprint hill work and mixing it up with a good runs out in the fresh air? The top X Trainers do. It's not all gym work - they believe that cardio is developed with a huge amount of time on being on a bike in the outside, running in the hills, getting the wind in your hair and making the most in building a solid cardio base. It's all about endurance now and ask any tri athlete and they will tell you - you have to have the base to go the distance - and right now, you have the a machine and your have opponent - who will finish first to give them that crucial lead o the final challenge the Bench Press.

 I use the quote from the Blog Page.......

If …. the famous Poem written by Rudyard Kipling allegedly missed its final line. Something along the lines . IF my son, if you can complete 40 kg Bench Press without stopping having completed all the stations in  this Gym Challenge, then my son you are a man!

It is usually the final stage and an incredible to watch. Two athletes have to perform the last 40 reps and often there are seconds separating them. The lactic is kicking in after 20 - have you got what it takes to carry out the last of the reps and beat your opponent? And even if your opponent has finished - it's now personal. Bench press in training is nothing like this.

This is where your training tells you - Well done, you have just completed a tough challenge and it was all worth while.

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