Tori’s Tribal Challenge

Tori’s 35 day Tribal Challenge!

Meet Tori. Tori is a brand new Tribe Member and is taking on a 35 day Tribal Challenge with the aim of reducing fat, gaining strength and improving fitness.

Tori will be doing a combination of bootcamps, personal training sessions and individual workouts. It is important to say that this will NOT be crash dieting or ridiculously extreme marathon running or working out for 8 hours a day and getting up in the middle of the night to do sit ups. Yes, it will be intense, it will be tough, but it will be a manageable, and most important of all, a safe exercise schedule, that will be weaved around Tori’s lifestyle.  I’ll be keeping you up to date with how she’s getting on via Facebook and the website, however I’m going to go the extra mile for you. I will also post her weekly exercise schedule. This will include not only the weekly fitness schedule that I plan out for her but also the actual details of her personal training routines and nutritional changes too. No catches! I promise. This means it gives you the perfect opportunity to join her in the 35 day challenge but please bear in mind this programme is built for Tori to maximise her exercise and nutritional goals, and is not intended to be specific for everyone. So please don’t take on any exercises/nutritional changes/schedules if you think these aren’t suitable for you – and if in doubt, leave it out! But bearing this in mind, if you want to see how much you can achieve by following Tori’s routine, then keep an eye on Facebook or the website and take the 35 day challenge with her! We start tomorrow!

It’s good to get a baseline, so decide if you want to weigh yourself, take body measurements or simply note down how your clothes are feeling now. This way, at the end of the five weeks, you’ll be able to see the improvements!

Good luck if you are taking the challenge and let me know how you get on. And of course be sure to say hi to Tori at Bootcamp if you see her. She may need all the motivation she can get!

WEEK 1
This is Tori’s exercise schedule for the first week.

Sunday – Personal Training Session with Nikki from Tribal Fitness
Monday – Spin class at the gym
Tuesday – Netball training
Wednesday – Mini workout with Nikki from Tribal Fitness
Thursday – Netball match
Friday – Rest day
Saturday – Bootcamp at Ballyholme Beach

DAY 1 – Tori had her first personal training session today in the great outdoors, and this is what she got up to.

Warm up
Squats – 2×15
Squats with medicine ball – 2×15
Dynamic Lunges – 2×20
Static Lunges – 2×10 full + 10 half, on each leg
Back lunge with kick – 20 on each leg
2 mins step ups
Plank – 5 x 30secs
Bicep curls – 2×10 and 2x split set of 40 reps
Shoulder press – 2×10 and 2 x 10 side and frontal raises – on each arm
Tricep dips – 3 x10
Back rows – 3 x 15
Half Press Ups – 2 x 10
10 Single bent knee drops + 10 crunches x 2
Extended full sit ups with medicine ball x 2
Double straight leg counted drops x 3
Cool down and stretch

Superb effort on the first session. Check out how Tori got on in her first personal training session in the video below. Only 34 days left. Now the fun begins!

DAY 4 – A 12 minute Mini Workout – 45 sec work, 15 sec rest. 4 exercises repeated 3 times.

Star jumps
Standing reverse flyes with hand weights
In full plank position – 3 wide leg jumps with 1 full press up
Crunches

WEEK 2
Well done to Tori for completing a gruelling first week of the Tribal Challenge. But it has paid off. Lost 5lbs already! Well done!!! Here’s this week’s schedule.
Sunday – Rest day
Monday – Spin class
Tuesday – Netball
Wednesday – Run and a mini workout
Thursday – Rep challenge with Nikki
Friday –  Mini workout
Saturday – Bootcamp

Tori's Tribal Challenge. Thought for the day.

DAY 11 Mini-workout (45 sec exercise, 15 sec rest. Repeat whole thing 3 times)
Jumping lunges
6 full plank toe taps with 1 full press up
Skaters
Burpees

DAY12 300 Rep Challenge – with some of Tori’s favourite exercises!!! Five exercises, 20 reps of each, repeat 3 times. Time yourself.
Cycle crunches (one on each side is 1 rep)
Skaters (one on each side is 1 rep)
2 full plank toe taps with 1 full press up – is 1 rep
Curtsey lunge on right, full squat, curtsey lunge on left, full squat (holding out a medicine ball) – is one rep
Burpees

Tori did brilliantly with her first rep challenge. She completed all 300 reps in 27 minutes and 1 sec! And this is what she thought about it……..

300 Rep Challenge

DAY 13 – Mini Workout of 4 exercises for 45 seconds each, 15 seconds rest between. Repeat 3 times.
Run up and down stairs
Tricep dips
4 side lunges and one squat jump
Wall squat

DAY14  And this is how Tori felt after Bootcamp on the beach….

Day 14. Beach Bootcamp: The Aftermath

Day 14. Beach Bootcamp: The Aftermath

WEEK 3
As Tori nears the half way mark, her fantastic efforts are definitely paying off.  We’re keeping up the momentum this week with the following schedule:

Sunday – 8 mile bike ride
Monday – Spin class
Tuesday – Netball
Wednesday – Rep challenge
Thursday – Personal training session with Nikki
Friday – Rest day
Saturday – Bootcamp

DAY 18 – 200 Rep Challenge. Do each of the 5 exercises 20 times and repeat the whole thing again. Timed to see how long it takes to complete. Tori did it in 17.04 minutes! Good going!
Jumping wide squat to narrow squat and a tuck jump
Bunny hop and a press up
Right leg lunge with front kick
Tricep dips
Left leg lunge with front kick

Day 18; 200 Rep Challenge

Tori met Terry the Tyre in her personal training session

Tori met Terry the Tyre in her personal training session on the beach at dusk!

And she blasted those thighs at Bootcamp!

And she blasted those thighs at Bootcamp!

WEEK 4
With only two weeks left, we’re stepping it up a gear with regards to the exercise intensity. Tori is also making some changes to her nutritional intake, as her current eating plan is likely to actually be preventing her from burning fat. She will be having more to eat. That’s right, you read it correctly, she will be eating MORE!

Nutritional plan
Breakfast – eat a large healthy breakfast (sugar free cereals/wholegrain toast/bacon) with a glass or two of water/fresh juice
Mid-morning snack – fruit, veg sticks and nuts/seeds
Lunch – healthy sandwich on granary bread (no mayo) or a baked potato or a pasta meal with low fat/sugar sauce or a large salad (no dressings) with a glass or two of water
Mid-afternoon snack – fruit and nuts/seeds/wholegrain toast
Dinner – fish and vegetables with a small portion of carbs (ie two boiled potatoes or spoonful of rice) with a glass or two of water
Sip water throughout the day so whole daily intake is 1-2 litres

Exercise plan
Sunday – Rest day
Monday – Spin class (with higher resistance than normal!)
Tuesday – Netball (going for EVERY ball and using the lob less, lol!)
Wednesday – A 300 rep challenge with Nikki
Thursday – Personal training session with Nikki
Friday – Mini workout
Saturday – 2 Mini workouts

Over half way!

Over half way!

DAY 25
Tori couldn’t do her 300 rep challenge (she wasn’t wimping out – she had netball). But why don’t you challenge yourself to a lower body rep challenge? Ensure you keep the correct form and do each rep properly to get maximum results. Time yourself to see how long it takes you to do. Don’t worry, Tori will make up for for missing it, hee hee 😉

Seven exercises, each with a different number of reps to do. Repeat the whole routine 3 times to give you 300 reps in total. Or stick with 200 if that’s better for you, and do the routine twice. Each one is weighted with 8-10Kg – so grab yourself some hand weights or a heavy bag. You don’t need fancy fitness equipment, find something around the house. Of course you can always do it without extra weight if you don’t feel you’re ready for it. You’ll feel the burn in this one! Good luck.

Carrying a weighted bag 8-10kg
Deep squats – 20 reps
3 way lunge set, right leg (forward,side,back is 1 rep) – 10 reps
Inner thigh alternate heel lift squats – 20 reps
3 way lunge set, left leg – 10 reps
Wide to narrow walker squats (1 wide squat and 1 narrow squat is 1 rep) – 20 reps
One legged lunge, right – 10 reps
One legged lunge, left – 10 reps

DAY 26 
Today’s session is all about the upper body, abs and core.
A mini-workout of 5 exercises, repeated 3 times. Each exercise is done to maximum effort for 45 sec with a 15 sec rest before the next one starts. Total workout time is 15 mins.

10 reptile mountain climbers, commando roll, knee in push up x2, commando roll back
Up/down full plank with press up
2 tuck ab crunches, commando roll,  superman, commando roll back
Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
Side to side ab taps with medicine ball

DAY 27
Mini-workout of 5 exercise, 45 sec work, 15 sec rest. Repeat it all again for a 10 min workout. A nice gentle one so push yourself! 😉

Star press up and burpee
Double footed step squat jumps
Static lunge hold with arms up (right leg)
6 side bunny hops and 2 press ups
Static lunge hold with arms up (right leg)

DAY 28
Two min-workouts today because there is no bootcamp!

Mini-workout one, is 12 mins long. 4 exercise, 45 sec work, 15 sec rest, repeated 3 times.

Knee in press ups x4 + 4 side bunny hops
Prisoner get ups
Plank reptiles
Jumping lunges

Mini-workout two is 16 mins long, made up of 4 exercises, 45 sec with 15 sec rest in between, all repeated 4 times!

6 ab cycles + 6 heel taps
Weighted sumo squats (8-10kg)
6 reptile mountain climbers + 1 press up + 2 Burpees
180 degrees squat jump, bound, star press up

THE FIFTH AND FINAL WEEK!
So, here it is. The home straight. Tori has done great. But there is still a tough week ahead before the end of her challenge. Life kicked in for Tori last week and she was unable to do a few of the training sessions. But that’s ok. Although it was a 5 week challenge, the purpose was to undertake a new lifestyle – which will include ‘dry’ periods of exercise. Don’t feel guilty if this happens. Or give up. That’s life! Therefore, we will be repeating some of the sessions this week, with a few changes here and there. If you are doing the challenge at home, you can always try and push yourself a bit harder this week. Try and improve on the scores you did last week, or add more weight. Good luck and enjoy the final week.

Sunday – Run
Monday – Ab session and spin class
Tuesday – Netball
Wednesday –  Mini-workouts with Nikki
Thursday – Rest day
Friday – Workout with Nikki
Saturday – Bootcamp

DAY 32 – Is a BIG day. Three separate workouts.

Workout 1 = A timed 300 leg rep challenge.

Carrying a weighted bag 8-10kg
Deep squats – 20 reps
3 way lunge set, right leg (forward,side,back is 1 rep) – 10 reps
Inner thigh alternate heel lift squats – 20 reps
3 way lunge set, left leg – 10 reps
Wide to narrow walker squats (1 wide squat and 1 narrow squat is 1 rep) – 20 reps
One legged lunge, right – 10 reps
One legged lunge, left – 10 reps

Workout 2 = Mini-workout of 4 exercise, 45 sec work, 15 sec rest, repeated 3 times. Total of 12 mins.

Knee in press ups x4 + 4 side bunny hops
Prisoner get ups
Plank reptiles
Jumping lunges

Workout 3 = Mini-workout for the upper body, abs and core. 3 exercises, repeated 3 times. Each exercise is done to maximum effort for 50 sec with a 10 sec rest before the next one starts. Total workout time is 9 mins.

2 tuck ab crunches, commando roll,  superman, commando roll back
Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
Side to side ab taps with medicine ball

Finish with a stair set if there is any energy left in the tank!

Day 32

Day 32 The mental challenge

DAY 33  Tori is feeling the effects of a tough last week.

Day 33

DAY 34 – Is another tough session for Tori to push herself to the end of the 5 week challenge!

Workout 1 =  Mini-workout for the upper body, abs and core. 5 exercises, repeated 3 times. Each exercise is done to maximum effort for 45 sec with a 15 sec rest before the next one starts. Total workout time is 15 mins.

10 reptile mountain climbers, commando roll, knee in push up x2, commando roll back
Up/down full plank with press up
2 tuck ab crunches, commando roll,  superman, commando roll back
Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
Side to side ab taps with medicine ball

Workout 2 = Mini-workout of 5 exercise, 45 sec each with 15 sec rest between.  Repeated 2 times. Total time of 10 mins.

Star press up and burpee
Double footed step squat jumps
4 jumping lunges into a static lunge hold with arms up (right leg) with medicine ball
6 side bunny hops and 2 press ups
4 jumping lunges into a static lunge hold with arms up (right leg) with medicine ball

Workout 3 = Mini-workout of 16 mins long, made up of 4 exercises, 45 sec with 15 sec rest in between, all repeated 4 times!

6 ab cycles + 6 heel taps
Weighted sumo squats (8-10kg)
4 reptile mountain climbers + 1 press up + 2 Burpees
180 degrees squat jump, bound, star press up

Aerobic and sprint work (with maybe a few things thrown if the energy tank still has some reserves!)

Day 34

DAY 35  Unfortunately Tori dislocated her finger (ouch!) so Day 34 had to be altered a little bit for her. But she still pushed herself and then had some fun in her last bootcamp of the Tribal Challenge.

Ouch! But she kept going!

THE RESULTS
Tori certainly put the effort in during the 5 week challenge. Her physical and mental strength definitely improved in front of my eyes. And it was obvious she was gaining muscle tone and losing body fat. But even I was surprised at the final results.

Weight = lost 9lb

Body measurements = Tori lost centimetres from every body measurement!
Arm = lost 1cm
Bust = lost 3cm
Waist = lost 13.5cm
Hips = lost 12cm
Bum = lost 5cm
Thigh = lost 5cm

Fantastic! Especially that massive reduction on the waist and hips! No wonder her trousers fell all the way down to her ankles when she ran up the stairs! Well done.


THE CHALLENGE HAS COME TO AN END
Here are Tori’s final thoughts on her whole experience. Right from when she asked me to devise a challenge for her, to how she felt after it was all over, and things she’s learnt on the way …… Inspiring I think you’ll agree! Once again, well done Tori. You put the effort in, now you can reap the rewards!


So, having completed my 35 day challenge I have to say the overwhelming feeling is relief … And a large helping of satisfaction. This has been the longest and hardest I’ve worked my body in a long time. At times I could have cried, lifting tyres and running up steps can break even the hardiest of characters, but more frequently there was laughter, laughter and a lot of sweat. Saturday morning boot camps had to be the most rewarding. 9am on the beach with the tribe, it almost became like a team sport, great camaraderie, great scenery, great way to kick start the weekend. 1 on 1 sessions are without doubt, the hardest you will ever work yourself! Every single push up, lunge or squat must count! The PT sessions I think are where I got most results, no where to hide, reminders on how to get the most out of each exercise, and a motivator standing with a stopwatch pushing you to keep going!

For anyone even considering their own challenge, I can’t recommend this kind of workout highly enough. Exercises, aims, and schedules can be adapted to help you get what you want out of it. 35 days suited me perfectly, zoned exercises on certain muscle groups was much needed, and someone to take charge and remind me how to kick old habits and lose that “stuck in a rut” feeling was vital. 35 days ago, I didn’t want to go for a run, because the first run is always the worst – it only highlights how little I could run. 35 days ago I was bored at the gym, making excuses to myself to avoid it because I had no idea what exercises would be effective. 35 days ago I thought my quads were in decent shape as I regularly went to spin classes. Until someone asks you to jog up and down steps, do a simple set of proper squats or lunge with a 10kg back pack on you’ll never really know how strong your legs are. 

For me this has been an eye opener, how effective simple exercises can be. Spin class/netball training/gym work out do not have a patch on actually getting out there and relying on your own body and resistance to feel like you’ve really worked hard. The old habits have changed. It’s no longer in the door from work, dinner and tv! Family have commented on my more energetic approach to everyday things and I certainly feel more enthusiastic too. 

To anyone thinking about setting achievable targets but needing guidance to get there, for those needing help to get out of that rut, or to those who really want to push themselves to get great results, I cant recommend a personalised challenge highly enough. 

The hardest part of all this was 35 days ago … Actually starting. 
Now I’m seeing results and have the means and motivation to continue.

Thanks again Nik! 
Tori… Over and out x 

Comments
  1. Paula Kane says:

    Wow, great idea! Good girl Tori, best of luck. See you at bootcamp again soon. Paula

  2. Lynda More says:

    Good luck Tori!! Brilliant idea Nicky – I’m in! My bathroom scales seem to be weighing about a stone heavy these days!?! Maybe they’ll be fixed in 35 days…… :o/

  3. Sarah Stevenso says:

    Good luck Tori. I’m in for the challenge too! 😃

  4. Lorna says:

    Go girl, well impressed! I would join you, but I don’t think my boot would fit in at boot camp!

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