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
 

Day 15 To 20
This week of cardio will keep your VO2 max gains on the up, says Viskovicz. You’ll feel energised all week, and according to research from University College London, your stress levels will plummet by 40 per cent.

Day
Exercises
15
20min treadmill; 20min cross trainer; 10min climbing machine
16
Rest
17
20min treadmill; 20min cross trainer; 10min climbing machine
18
Rest
19
20min treadmill; 20min cross trainer; 10min climbing machine
20
Rest
 
The Rest Of The Plan:

Day 21 To 35
For the next two weeks, you’ll have to do an ever increasing number of squats and upper-body moves.

Day
Exercises
21
20min step machine; 20min climbing machine
22
Rest
23
20min rope or rowing machine; 4x10 squats; 4x8 lat pull-downs
24
Rest
25
20min step machine; 4x10 shoulder press
26
Rest
27
20min rope or rowing machine; 4x10 squats; 20 crunches; 3x5 pull-ups
28
Rest
29
20min step machine; 20min climbing machine; 4x10 shoulder press
30
Rest
31
20min rope or rowing machine; 5x10 squats; 20 crunches; 5x10 lat pull-downs
32
Rest
33
Rest
34
20min step machine; 20min climbing machine; 4x10 shoulder press
35
Rest
 
The Rest Of The Plan:
Day 36 To 50

Day 36 To 50
The exercises here work your upper body hard: If your lats, chest and shoulders aren’t pinching, you’re not putting in enough effort. If you hang on, the reward is more strength (and bedroom muscles she’ll want to scale).

Day
Exercises
36
20min step machine; 5x10 press-ups; 20min rope or rowing machine
37
Rest
38
Rest
39
20min cross trainer; 5x5 pull-ups; 20min treadmill
40
Rest
41
20min rope or rowing machine; 5x10 press-ups; 20min climbing machine
42
Rest
43
20min step machine; 5x10 pull-ups; 20min cross trainer
44
Rest
45
20min cross trainer; 6x10 press-ups; 20min treadmill
46
Rest
47
20min rope or rowing machine; 6x10 pull-ups; 5x2min sprints; 20min climbing machine
48
Rest
49
20min step machine; 8x10 push-ups, 5x2min sprints; 20min rope or rowing machine
50
Rest

The Rest Of The Plan:
 

Day 51 To 60
The last 10 days of the workout will allow you to gain muscle and aerobic fitness. What’s more, your core (activated in almost every move) will soon be firmer than ever.

Day
Exercises
51
20min step machine; 4x10 press-ups; 20min rope or rowing machine
52
Rest
53
20min step machine; 4x10 press-ups; 20min rope or rowing machine
54
20min step machine; 5x10 lat pull-downs; 25 crunches; 20min rope or rowing machine
55
Rest
56
30min climbing machine; 20min cross-trainer; 6x10 press-ups
57
30min climbing machine; 20min step machine; 6x10 press-ups; 25 crunches
58
Rest
59
30min rope or rowing machine; 30min step machine; 7x10 press-ups;
25 crunches
60
30min rope or rowing machine; 30min step machine; 8x10 press-ups; 25 crunches
 
 
 
 

 

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