Super Fit In 8 Weeks

This eight-week workout plan is designed by two-time Everest climber Adele Pennington, mountaineering legend Conrad Ankerill and fitness trainer Eric Viskovicz. Each exercise, from step machine workouts, lat pull-downs, shoulder press exercises, to crunches, has been designed to help you build big muscle and improve your cardiovascular fitness. Viskovicz says. “The physical gains should be a 20 per cent increase in VO2 max. And with the proper nutrition, the climber will have increased muscle mass by 1kg to 3kg,” he adds.

Day 1 to 14
The workouts below will shock your muscles into action, trim your waistline and increase your VO2 max, says Viskovicz. (If your gym doesn’t have a climbing machine, just use a step machine instead.)

Day
Exercises
1
20min step machine; 20min rope or rowing machine; 3x15 press-ups
2
Rest
3
20min step machine; 20min climbing machine; 3x8 lat pull-downs
4
Rest
5
20min step machine; 20min rope or rowing machine; 3x5 pull-ups
6
30min treadmill; 3x12 crunches
7
Rest
8
20min step machine; 20min rope or rowing machine; 3x15 press-ups
9
Rest
10
20min step machine; 20min Versaclimber; 3x8 lat pull-downs; 3x15 press-ups
11
Rest
12
20min step machine; 20min rope or rowing machine; 3x5 pull-ups
13
30min treadmill; 3x12 crunches
14
Rest
 

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