We’ve finished up the 4 Week Workout Series for another year and we’re just waiting on all the data to be entered before we announce the final scores & winners (there’s a lot of data to enter with over 200 people taking part this year). I hope you’ve enjoyed the 4 workouts as much as we’ve enjoyed taking you through them - it’s definitely one of my favourite 4 week periods at Drive Fitness every year. Check out a recap of all 4 workouts here and stay tuned for the results over the next few days….


WORKOUT 1 - DESCENDING LADDER (20 MINUTE TIME CAP)

With a 20min time limit complete 21 reps of each exercise then 18, 15, 12, 9 6 & 3. Your score is the time taken to complete all 7 rounds, fastest time wins. If you don’t complete all reps within the 20min time cap your score is 20min.

  • Hand Release Push Ups (Toes / Knees)

  • Body Weight Squats

  • Suspension Rows

  • Anchored Sit Ups

  • Bench Hops


WORKOUT 2 - DUMBBELL CHIPPER & ROW FOR CALORIES (12MIN)

Within 12min complete 50 reps of each dumbbell exercise and then row for the remaining time for max calories. Your score is the number of calories you achieve on the rower within 12 minutes. The dumbbell reps don’t contribute to your score.

  • 50 Single Arm Dumbbell Clean (25/arm) (15kg/10kg)

  • 50 Dumbbell Goblet Squat (!5kg/10kg)

  • 50 Single Arm Dumbbell Push Press (25/arm) (15kg/10kg)

  • Row for Max Calories


WORKOUT 3 - TIMED CIRCUIT FOR MAXIMUM REPS

Complete each exercise for 1 minute with a 1 minute rest at the end of the round, repeated for 3 rounds. Your score is the total number of reps achieved at the end of all 3 rounds.

  • Kettlebell High Pull (24kg/16kg)

  • Back Step Over Head Lunge (10kg/5kg)

  • Dumbbell Renegade Row (20kg/12.5kg)

  • Burpees

  • Rest


WORKOUT 4 - ROW, BIKE & SKI TRIATHLON “2 IN 1”

This workout has 2 scores within 1 workout and both scores are weighted equally - this is a double points round! Complete the Row, Bike & Ski triathlon as fast as possible (transition time included) BUT your 1000m bike time will also count as its own seperate time scored individually.

  • 500m Row

  • 1000m Bike (time will count as it’s own individual score)

  • 500m Ski


WHAT IS THE 4 WEEK WORKOUT SERIES?

The 4 Week Workout Series 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 results with other participants in the Drive Fitness community. You can even compare your results with your personal trainer (yes, we'll all be doing it too) and try to beat them at their own game!

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, having some fun and finding interesting ways to keep training exciting. 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 IT 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 launch date and your trainer will help you prepare.

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

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 at your next session or give me (Dave) a call on 0402 358 127 or email dave@drivefitness.com.au.

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