Super Fit In 8 Weeks | Men's Health Singapore

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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

The Rest Of The Plan:
Day 15 To 20
Day 21 To 35
Day 36 To 50
Day 51 To 60

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READER COMMENTS
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to strengthen and work the core. This is followed by a cool down and p90x stretch. During this workout , I averaged in the high 120s bpm and insanity peaked around 170 bpm. I wanted to provide this comparison, but the reality is the two p90x workouts were designed for two different purposes. P90X Cardio X is a supplemental workout that can be used to add a moderate workout to wholesale hip hop abs P90X Classic or as a reduced workout if you are not ready or need a p90x break from P90X Plyometrics

Submitted by p90x on 25 November, 2011 - 16:49.

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