12 Week Challenge

Are you one of those people who just plod along regardless in your training? I’m often a fan of just turning up to the gym, doing what’s on the plan and moving onto my next to-do item. Other time however, I love to charge forward with a challenge.

If you are this way inclined and love the occasional challenge, our 12 Week Kettlebell Challenge will tickle your fancy.

This 12 Week program addresses essential components over 4 week blocks with plenty of opportunities to hone and fine tune your kettlebell skills as the intensity gradually increases. Best suited to the trainee with experience with kettlebells but, tutorials are provided throughout.

The online program is easy to follow … why not check out more information here.

click here

 

What’s included:

  • Detailed program with video demonstrations and teachings
  • Ongoing support for any of your questions at the click of a button
  • Downloadable content for easy access a the gym
  • Access to other valuable online content

Got any questions? Ask below.

Tour de Swing

I don’t follow many sports – I know, how bizarre! A trainer who is not actually a big sports guy?!

Anyhoo, some may know my introduction to exercise was with cycling which led to a short career as a racing cyclist. Great memories of days spent with aching lungs and legs and a face covered in countryside muck!

The pinnacle of the year as an observer was the Tour de France when I got to watch my heroes of the day. Yes, I know, as we all do that most of them were souped up with a pharmaceutical pick’n mix to boost their abilities… sigh!

But, the sport has been cleaned up considerably like many other sports in recent years.

To celebrate the commitment of three weeks of gruelling physical power, strength and endurance I’ve come up with the Tour de Swing.

Not a single bike will be needed as this 3351km challenge, if you hadn’t already guessed, is a Kettlebell Swing challenge.

The goal is to swing for reps what each stage of the tour will cover in km. Simple. A total of 3351 swings over 3 weeks.

If the stage is 200km in length, you do 200 swings.

Click the Pic below to access a PDF with each and every stage of the 3351 swings / km challenge laid out for you.

Tour de Swing

If you’d like to share the time each stage takes you, record on the PDF printed out or share on our Facebook page.

Good luck and keep swinging.

 

12 Week Challenges

Many trainers will agree that a training year has seasons. There’s a season for pushing forward towards a specific goal and other periods where training kind of takes a back seat, when just the basics get maintained. Both are vital actually. For physical and emotional / mental recovery, down periods of just turning up, ticking boxes and heading home, are just what the doctor ordered.

Our 12 Week Challenges are designed for those other periods where you’ve got fire in your belly and target in sight.

The two challenges I have laid out last 12 weeks each but can in actuality, last much longer. Both are built with blocks of specific outcomes, from basic skills of strength and endurance to more advanced levels. Each block may be repeated until the trainee feels properly armed to move on.

The challenges

The Bodyweight Challenge is a simple and great fun program that allows you to explore a variety of bodyweight strengths, motor skills, mobility and dexterity – in other words, get awesome ownership of your own body.  This program is suitable for trainees with a basic understanding and experience of moving their body on the floor. If you can squat yourself down and up and hold the plank position – this will suit you.

Minimalism is a key component of the challenge. You’ll need very little time and just a comfortable space to move around. On that note, you’ll not really need too much space, just a safe space to crawl a little and allow your arms and legs to move freely without knocking over ornaments or the TV!

The 12 week program is built with 4 blocks of 3 weeks each.

Each week you’ll ‘play’ with three different movements only. I don’t want you to get overwhelmed by too many exercises. The aim is to get really immersed in the minimal necessities of the challenge and push yourself.

Each week will see you progress the movements with an optional time progression should you want to intensify the sessions.

Each block too will progress your skills and strengths until we get to the final block where we really get to have fun. In this block everything you’ve covered and learned will be tested with each session being a flow of 3 or more movements. Flows are a superb way to exercise in a non-restricted manner. No restraints – just moving through the movements you’ve practiced over the weeks.

The challenge will be presented via a downloadable PDF that you can either print out or refer to on your smartphone or wifi connected device. There will be video links with demonstrations to highlight the key forms and techniques.

Should you opt to carry out some of the sessions during your PT, you will be guided through the steps.

Throughout the challenge, email support will be unlimited. Any questions about regressions, progressions or substitute moves will be dealt with swiftly.

12 Weeks DONE FOR YOU Bodyweight Training Program

For just $20 this 12 week program is yours – interested? 

 


The Kettlebell Challenge is magnificent Strength, Power and Muscle program that allows you to develop a deeper array of motor skills, strengths and mobility – in other words, an awesome functioning body.

This kettlebell challenge is designed for experienced kettlebell users. Although reference will be made to good techniques, specific tutorials are not part of this challenge. If you need guidance please get in touch.

Minimalism is a key component of the challenge. You’ll need little time commitment and just one, two or maybe three Kettlebells to play with – don’t worry if you only have one kettlebell, this whole program can in fact be carried out with great affect with just one kettlebell. More variety would be better, but not essential.

The 12 week program is built with 3 blocks of 4 weeks each.

Block one

Builds a foundation of functional hypertrophy with the important strength moves. During this phase we also build a strong midsection and lower back.

Block two

The focus is on starting to master the skill of strength. The principle goal is not to get out of breath but get stronger.

As a secondary component, we do introduce more power movements in this 4 week period too to optimally recruit every muscle – so your fitness won’t leave you.

Block three

We take all the skills and strength we’ve developed over the past 8 weeks and let them shine in this 4 week block. Sessions will be a little shorter but you’ll be using the time wisely with explosive routines accompanied by secondary conditioning elements.

The challenge will be presented via a downloadable PDF that you can either print out or refer to on your smartphone or wifi connected device. There will be video links with demonstrations to highlight the key forms and techniques.

Should you opt to carry out some of the sessions during your FitStrong Brisbane PT sessions, you will be guided through the steps.

Throughout the challenge, email support will be unlimited. Any questions about regressions, progressions or substitute moves will be dealt with swiftly.

12 Weeks DONE FOR YOU Kettlebell Training Program

For just $20 this 12 week kettlebell program is yours – want to start?