24 Sports.tv

The August Challenge has a boxing circuit to it. It was devised by personal trainer Andrew Tyrell from the expert personal trainers at 24 Sportstv.com.

It is a very clever challenge as it only involves a bench, a set of dumbbells and some floor space! We are looking at using those arms and deep squats to maximise a high intensity circuit which incorporates most muscle groups and will push you at every level level. It's a great challenge.

The 30 minute target time is a good result.

Sub 25 minutes is possible from the top end athletes.

 

 

The 24.Sports.tv Ringside 1000 Challenge
 
Can you go ten rounds?
 
Round Reps Discipline Rules.
 
1
100
 Chest to floor press ups Chest touches the floor, release hands and then push to full extension.
2
100
 Body weight squats Legs to 90 degrees
3
100
 Dips Both fee on the floor, both hands on the bench, then dip to full extension and elbow reaches 90 degrees
4
100
 Forward lunges Legs to reach 90 degrees
5
100
 Sumo Squats Using 1 x dumbbell. Legs wide, and hold dumbbell with both hands and lower, so legs reach 90 degrees.
6
100
 Hammer Curls 2 x dumbbells of 1/8th of body weight. either 10 kg, 12.5 kg. 15kg (Men's) or 6 kg, 8 kg, 10 kg Women. Dumbbells should be turned inwards.
7
100
 Shoulder Press Alternate using the 2 x dumbbells
8
100
 Reverse lunges Legs to reach 90 degrees
9
100
 Crunches Raise the lower torso so it is roughly 45 degrees off the floor. lower back returns to floor on the return. Hands should be in contact with ear lobes or side of head throughout.
10
100 sec's
 Elbow Plank Hold the plank till the count of 1 min 40 seconds. (100 seconds) has been completed. You may rest, but the count stops until you continue holding the plank.
 
Target Time 30 Min's