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Inchworms, spidermans and crawling like a bear -13 participants take on the Sussexsport 28 day later challenge



13 participants have started the Sussexsport 28 days later training programme. The programme is dedicated to changing your shape and weight loss through a combination of training and an eating plan designed to be fat burning. The programme started on Monday 6th and runs until the 1st July.

Monday 6th June, time is 5.30am, I am up to prepare for the programme, with the programme starting at 7.30am time is needed to equip the room ready for participants.....7am no one, was a little concerned, 7.15am getting worried I had the right day....then by 7.30am everyone was here. We started off with some easy mobility exercises and then on to the funny band walks that wakes up the a big mug of black coffee..after this we moved on to the most fundamental human movement.. the squat...this is done 6 times in 20 minutes paired up with a rowing action. Then the fun really starts as with move outside in the sunshine to complete push ups and reverse lunges (hello backside).....before finishing with some running intervals....pretty tough and by the look of everyone...more than enough.

The cool down looks like a being the most favoured part of the programme as the group collapse on to the wall for stretches and recovery.

 Tuesday 7th, after checking the physical status of everyone, we start with multiple sets of everyone’s favourite..the push up, this is combined with an exercise to work the hamstrings. Now if you think this is tough wait for the frog jumps and the Spiderman exercise to hit you like a steam train...the legs are burning and the arms are numb...but the group survives. There are some tired legs and some tight muscles but the intensity is there for all to see. Don't tell the group but we missed out on 4 minutes of work because of time.

 Wednesday 8th is a lighter day for some, but for those that can't do a Thursday or Friday...this is another tough day of squat and when it is just a few people and an gets a bit tougher and more intense...but credit must be given...there is no let up in effort.

 Thursday 9th brings us back to the lower body and the squat exercises...the group are making progress on the technical aspect with the squats looking much better....athletes in the making...the work rate is still there even though they haven't seen a bowl of pasta or a grain of rice for several days, the energy is still there. The group is growing with an addition during the week and more people enquiring.

 Friday 10th comes and you can see the look on people’s faces as they realize that this is the last session of the week and also the last day of the working week….double bonus…..the Friday session is a push up day and you can feel the relief when they know that there are no more pushups for the week until Tuesday..the lateral squats sneak their way into the session, as well as the bear crawl/inchworms and Spiderman’s…yes these are exercises…I promise…What a great starting week and bundles of effort, sweat and a few laughs…in between exercises!...never duringJ


28 days later programme - Pearl Jam and dance music



The 2nd week of the 28 day later programme starts with the introduction of some music for the music brings energy to the class and the quadriceps scream along Karaoke style. Monday's session is ramped up with Terry the tyrant asking the group to increase the weights a little more.

The squat and row is by far the day for 'quadzilla' the quads cry...the recovery wipes the tears away. The early mornings are clearly becoming a routine for me although waking up at '5.30am' on a Saturday isn't what I signed up that time in the is the fitness channel and the ab circle pro (ooooh) that tells me this is too early.

Tuesday is inchworms and spidermans or any form of crawling (this is a technical term used by all good instructors..I promise you)...these are fine on their own...but add them to the frog jumps...yes the description is totally accurate....we do jump like frogs...they become a different ball game. Although the evidence is inconclusive I swear I heard a cry of joy when I announced that we had another set of frog jumps to someone rightly pointed out this would have been a major achievement on my part. Of course we would like to see some great changes in shape and behaviour...but wanting more frog jumps is what it’s all about

Now remember my comments re: Wednesdays and small groups today was no exception. In preparation for today and to wake up and get started I used my free time to sing along with Pearl Jam 'Ten' album a real classic from the early 90's and just the ticket....although I'm not sure a angry Eddie Vedder is the motivation the guys need.

The group today of 4 was definitely working hard and aware of how much harder it can be in a smaller group...but the sense of achievement is greater when that happens. The cardiovascular response from doing split squats then straight into the pushing weight above your head for a combined total of 2 minutes is a CARDIOVASCULAR workout...what lifting weight?...yes people no need to spend hours splitting resistance and cardio machines...combine strength and cardiovascular. This is 'pound for pound' the best way to get fitter, stronger; more conditioned and improve your shape. You will have more time to spend with family, TV, good book or like me collect money on Paradise Island.

For those that are interested we have been getting some decent results with participants losing 3-5lb since last Monday.....although I have heard the guys say they are getting their backside back.....this people is the highway to health and the core of our makes sense that the biggest mass of muscle does the majority of the big jobs...jump, run, sprint...right???...

 Ab Circle Pro or BBQ gone wrong?????