Custodian Fitmania!

The festive season is rapidly coming upon us, but is your body festival ready?

Custodian Fitmania, will run from today until the 20th of December.

The will be 3 days of Fat Blitzing, 1 leg day and 1 arms day. What about abs day? You will work your abs every day in everything you do!

Rules

You will make no excuses!!!

I don’t have time is a lame excuse. 1 hour is less than 4% of your day. 

Your body is your machine,  your sovereign domain, your legacy- own it!

You will be fired up for every fitness session

You will eat right

You will achieve results

You will look fantastic in your festive clothes

Lastly, You will be rearing to go in the New Year[ try to run in between christmas turkey intakes, it’ll minimise the damage.

Fat Blitzing

Stretch

Warm up: Slow jogging for 3 minutes

Stretch again if you feel stiff.

20 minutes High Intensity Interval Training [HIIT]

Start by jogging for 1 minute- 7mph [advanced] 6mph [intermediate] 5mph[beginner]

Notch it up for 1 minute -9mph [advanced] 8mph [intermediate] 7mph [beginner]

Notch it up again for 1 minute-14mph[advanced] 12 mph [intermediate] 10mph [beginner]

Take it down for 1 minute-9mph [advanced] 8mph [intermediate] 7mph [beginner]

Take it down again for 1 minute- 7mph [advanced] 6mph [intermediate] 5mph[beginner]

repeat 3 more times, if you get too tired, reduce the speed accordingly and jog but do not stop or walk!

2 minute break- rehhydrate, do NOT sit!

10 minute  Cardio- wave Flat sprint 

The machine looks like this:

Cardio Wave Machine

If your gym does not have one ask for a refund, jokes, use any other cardio machine aside the treadmill.

3 miunte break-rehydrate, do not sit 

Finish with 100 squats no weights [beginner] 15kg [intermediate] 25kg [advanced] 30kg [ Super Woman]

Please ensure that your squatting technique is right so you don’t sustain any injuries, ask for help at the gym if you don’t know how.

5 minute warm down on the Cross Trainer or any other cardio machine

Stretch.

Nail it! 😉