12 Gym Challenges: The Ultimate Workout

By Adam Sinicki

Sticking to a training programme can be tough work and requires a lot of sweat, blood and tears (mostly the former, but some resistance machines have shape edges). One of the biggest problems for most people however is none of the above, but rather the harmless seeming boredom. Unless you're a complete lunatic like me, chances are you probably won't find the act of working out itself to be all that exhilerating (try watching Rambo while you do...).

One way to counter this problem is to spice things up a bit, add a bit of variety, a bit of... what's the word? Oh yes; challenge (was that a bit gay?). If you feel up to the task you can use the challenges below to keep your workouts fresh. I've made 12 for several reasons: a) you can do one a month for a year (then start again if you so wish) and b) 12 sounds suitably epic. '11 Challenges' just wouldn't have the same ring... So pick a number between one and twenty eight and each month try one of these challenges on that day - no matter where you are in your usual training programme.

The 12 Challenges:

1: Maximise
Lift an extra 10% on each exercise and attempt a personal record on either the bench press, deadlift or squat

2: High Intensity
No more than 40 seconds rest between each set and each exercise

3: Bonus Day
Do an extra set on each exercise

4: Outdoors
Train outdoors, use your environment grasshopper (and your bodyweight). You are one with nature!

5: Chaos
Pick 9 exercises out of a hat and do these, no matter what they are

6: Superset
Superset every exercise with another working the same muscle group. This is instead of resting and you should do twice the number of exercises you would have.

7: Brand new day
Use entirely exercises you haven't tried before

8: Double damage
Do the exact same workout two days in a row and feel the burn!

9: Weighted
Do your normal workout wearing a weighted vest/back pack

10: Centurion
After every exercise do an additional 100 reps using a light weight. This is often called a 'flush set'. You don't have to use the full range of movement

11: Sweat
Wear two thick jumpers for your workout - let that sweat drip

12: Ultimate Workout
Challenges 1, 2, 6, and 10...