Are you ready for workout 3 next week?! Here's some targets to aim for set by your personal trainers. Check out the scores, photo gallery & full details about workout 3 & the 4 Week Workout Series here...

WORKOUT 3 - Dumbbell Strength & ERG Calories

Complete 2 individual 5min efforts in any order with 2 min rest between. All reps must be completed before moving onto the next exercise and rest can be taken as often as required. Following completion of all dumbbell strength reps ERG for as many calories as possible in the time remaining to achieve your score. Your score is the total combined RowERG and SkiERG calories.

5min Time Limit

  • 30 Dumbbell Chest Press (20kg Men/12.5kg Women)

  • 30 Dumbbell Split Squats each side (10kg/5kg Women)

  • SkiERG max calories in time remaining

2min Rest

5min Time Limit

  • 30 Dumbbell Single Arm Rows (25kg Men/15kg Women)

  • 30 Dumbbell Goblet Squats (25kg Men/15kg Women)

  • RowERG max calories in time remaining

  • David: 105

  • Liam: 89* (modified)

  • Keaton: 76

  • Tom: 57

  • Brodie: 57

  • Zane: 54

  • Stuart: 46

  • Mel: 34* (modified)

  • Dean: 33

  • Riley: 29

  • Sally: 26

  • Brad: 25

  • Jamison: 17

WHAT IS THE 4 WEEK WORKOUT SERIES?

The 4 Week Workout Series is a ‘once a year event’ that involves 4 challenging workouts for you to complete during your personal training sessions - 1 workout each week for 4 weeks. You can use your results as your own fitness bench mark or you can compare your score with other participants & your personal trainer (yes, we'll all be doing it too).

Everyone who trains at Drive Fitness is welcome to take part in the 4 Week Workout Series. It's not about winning but about taking on new challenges and finding ways to keep training varied & exciting. If you're interested in participating let your trainer know so we can help you prepare.  It doesn't have to be competitive - I encourage everyone to give It a go and use it in a way that benefits your training.

HOW DOES THE 4 WEEK WORKOUT SERIES WORK?

  • Workouts will require a combination of strength, fitness & technique and are deliberately designed to be challenging.

  • Workouts will include a combination of exercises that you typically encounter in your personal training sessions, your trainer will help you prepare in advance so you can complete the workouts safely.

  • Workouts are to be completed during your personal training session within the scheduled week - 1 workout each week for the 4 week period.

  • Workouts will be announced at least 1 week in advance of the scheduled start date.

  • Each workout will be scored and the scores from all 4 workouts will be combined to find overall 1st, 2nd & 3rd for for men and women.

HOW IS THE 4 WEEK WORKOUT SERIES SCORED?

At the end of each week your overall place will become your score - 1 point for 1st place, 2 points for 2nd place, 3 points for 3rd place and so on. Tied scores will receive the same place (and score), missed workouts will be scored as last place (highest score possible). At the end of the 4 weeks your 4 scores for each of the 4 workouts will be added together to get your overall score. Lower your score the better!

If you would like more info about the Drive fitness 4 Week Workout Series have a chat with your trainer or give me (Dave) a call on 0402 358 127 or email dave@drivefitness.com.au.