Welcome to this month's WGC Gym Challenge.

This challenge has been designed by 'King of the Step Ups' Gary Nicholas from Calso Gym in Bromley Kent.

The concept is quite simple - Short sharp interval sprints and short distance treadmill runs combined with Step Ups with dumbbells .

The challenge should combine, strength, grip, cardio and lactic tolerance.

Safety

Make sure that an area has been designated 'event only' area and all equipment used in this challenge is not left lying in harms way. There should be a trained professional gym instructor or personal trainer in attendance to record the result and monitor you throughout the entirety of this challenge (this may form part of your client session and you can be charged for this)

Your own fitness levels should be taken into account before you begin and attempt the challenge you are capable of doing safely.

You must be injury free.

If you wish to complete this challenge by yourself you must ensure that all equipment is stored safely throughout the challenge. Dumbbells must be rested on the Reebok Deck and crossed over so they are static and safe. The Reebok Deck must be positioned so that it is not a trip hazard.

Equipment

You will need a Treadmill with incline operation. Reebok Step Deck and risers.

Intermediate Dumbbell Weights - Reebok Deck and Risers - 4

• Male 2 x 8 kg
• Female 2 x 4 kg

Advanced Dumbbell Weights - Reebok Deck Risers - 5

• Male 2 x 10 kg
• Female 2 x 5 kg

Logging results - WGC

A trained fitness professional or gym instructor can use this link to enter results

You can log your results by logging in and then going to -

• Click - Enter my timings
• Click - Monthly Challenge
• Click - Either Advanced or Intermediate 'Step and Tread'
• Click - Resting Heart Rate - Max Heart Rate - and add 0 (zero) if you do not know.
• Click - Body weight and enter Bodyweight - add 0 (zero) if you do not know.

All results submitted using the Online Verification link before April 30th will be entered into the Monthly Leader Board