I’m excited to announce the 4th and final workout of the 4 Week Workout Series! Well done for making it this far & I hope you enjoy workout 4. This workout includes a Turkish Get Up for the first time in 4 Week Workout Series history (this is the one I’m most looking forward to). Checkout workout 4 and full details about the 4 WWS here...

WORKOUT 4 - TURKISH GET UPS & KETTLEBELL CLEAN & PRESS

In this 2 part workout begin with a 5min allocated time period to complete 3 Turkish get ups each side alternating from side to side for each rep. In the second part of the workout with a 10min allocated time period complete as many single arm kettlebell clean and presses as possible. Your score is based on the number of clean and presses you achieve and the weight you choose to use; each rep on the 8kg = 1 point, 12kg = 1.25 points, 16kg = 1.5 points, 20kg, 1.75 points, 24kg - 2 points. Whatever weight you choose to use for Turkish get ups needs to be the same weight you use for clean and presses.

  • 5min to complete 3 Turkish Get Ups each side alternating sides each rep (your choice of kettlebell weight). There is no rush to complete these, as long as they are done within the 5min time period.

  • 10 min to complete as many Kettlebell Clean & Press reps as possible (using same weight as that used for Turkish Get Ups). You can swap sides as often as you like but if you place the kettlebell down the set is over.

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.