A New Kind of Fitness Challenge - Offered at Integrity Health Coaching fitness centers and gyms in NH

When I was coaching inside the clubs (instead of now - behind the screen) I was deemed the nickname "Coach Troll"   

I was a tough coach, meaning, during BodyBurn classes I would be that one loud mouth coach yelling and screaming at you to do one more! No excuses! You got this! No pain, No gain! ....you get the picture  :)

So I had fun with it and had my son draw me a logo - as you can see below this is what he had come up with.

So with all that being said, I came up with the idea of incorporating 'good old coach troll' into a Fitness Challenge designed for our members "pleasure" at Integrity Health Coaching Centers.

insert evil laugh here

So here is a "Coach Troll" fitness challenge.  You can do it at the club or on your own OR it's even better with friends.   If you do it at the clubs we would love to see images of you all doing this challenge!! Please send them to Laurie@integrityfit.com 

If you are unsure of how to properly do one of the exercises on this challenge please consult with your Health Coach.

Warning:

This challenge is not designed for beginners. It is very cardio intense. Beginners CAN certainly try this challenge - but please be mindful of what your body is telling you - if you need to stop. STOP.  

If you feel light headed or dizzy. STOP.  

Just remember there is no shame in needing to slow down or stop completely.   :)   Just keep practicing and you will get better and stronger.

Coach Troll’s Tabata Workout Challenge 1

Tabata training is one of the most popular forms of high-intensity interval training (HIIT).

It consists of several rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

Warm-up:
March in place for 30 seconds

Jumping jacks 30 seconds

Jog in place 30 seconds

March in place 60 seconds

40 seconds rest - Begin group 1

Group 1
• Toe Taps - 20 seconds, rest 10, 20 seconds, rest 10
• Squat Jumps - 20 seconds rest 10, 20 seconds, rest 10
• Toe Taps - 20 seconds, rest 10, 20 seconds, rest 10
• Squat Jumps - 20 seconds rest 10, 20 seconds, rest 10

40 Seconds Rest – Move on to group 2

Group 2
• Mt. Climbers- 20 seconds, rest 10, 20 seconds, rest 10
• Plank Jacks - 20 seconds, rest 10, 20 seconds, rest 10
• Mt. Climbers - 20 seconds, rest 10, 20 seconds, rest 10
• Plank Jacks - 20 seconds, rest 10, 20 seconds, rest 10

40 Seconds Rest – Move on to group 3

Group 3
• Donkey Kicks - L Side 20 seconds, rest 10, R Side 20 seconds, rest 10
• Fire Hydrants - L Side 20 seconds, rest 10, R side 20 seconds, rest 10
• Donkey Kicks - L Side 20 seconds, rest 10, R Side 20 seconds, rest 10
• Fire Hydrants - L Side 20 seconds, rest 10, R side 20 seconds, rest 10

40 Seconds Rest – Move on to group 4

Group 4
• Plank - 20 seconds, rest 10, 20 seconds rest 10
• Push-ups – 20 seconds, rest 10, 20 seconds, rest 10
• Plank - 20 seconds, rest 10, 20 seconds rest 10
• Push-ups – 20 seconds, rest 10, 20 seconds, rest 10

40 Seconds Rest – move on to core

CORE: 20 Reps Each NO Rest
• Crunches
• Supermans
• Side Plank Hip Bridge – 20R each side

YOU DID IT!! YAY!

Now cool down...properly hydrate, walk slowly for about 3-5 minutes to get that heart rate back down to normal and make sure to drink your recovery protein shake within 30 minutes post workout.  

Image by Jared Gagnon @ Immortal Thoughts 

Stop by to visit our Health Boutique at an Integrity Health Coaching Center nearest you! 

Getting you fit for less is what we do best!