New Adventure is our starter program optimised to get you moving and taking your first steps to a better life. Whilst there is much to be gained mentally through physical annihilation – that comes with time. Here, we simply want to stimulate.
Build a foundation.
Work hard consistently. It’s that simple.
This program has been designed to be completed at home to combat the current isolation periods sweeping across the world. The challenges set are over arching weekly goals set to drive healthier life choices, accompanied by daily battlefields to traverse to create a sound basis for you to build upon. Use this time to get better. This is a very simple workout that will help build a foundation – if you are looking for more range in your workouts – head over to our new hub of home workouts where we share workouts from other creators and athletes.
VÆTTFANG – LOCKDOWN
ENTER THE FORGE
We look here to build good habits – your foundations that regardless of fitness level should never really change. Make sure you check out the link to Isolation Protocol for help with structuring your days along with your workouts.
This is your starting point, not your finishing point. The Proving Grounds get you moving and are the first steps into adventure. This program is designed to be done at your home with no gym equipment considering the current pandemic limiting outside exposure time and deliveries of any equipment. There are Step and running goals which are optional – if you are able to spend time outdoors – do so when they are the least crowded. If you are in total lockdown – add additional movement work to your daily tasks.
This is a little different to our other entries in The Proving Grounds
Rather than the skirmishes we find ourselves in; here we are tested with an entire campaign.
We have 8 weeks worth of training programmed to engage and build the foundations capable to engaging future adventures.
THIS CAN BE COMPLETED AT HOME WITH LITTLE TO NO GEAR REQUIREMENTS
We calibrate with weekly tasks rather that accompany our daily trials. The reason for this is to firstly build good habits – but also to understand consequence in all forms. Missing a daily task has no rewind. You missed that chance, now it’s gone. This is fundamental for life.
Here we have a snowballing effect. Miss a day, there’s double to be done tomorrow. Triple the next day. So, engage and execute consistently, or risk being engulfed.
STEP GOALS OPTIONAL DEPENDING ON SITUATION
WEEK 1: 70,000 steps (10,000 steps per day)
WEEK 2: 84,000 steps (12,000 steps per day)
WEEK 3: 98,000 steps (14,000 steps per day)
WEEK 4: 112,000 steps (16,000 steps per day)
WEEK 1: 2 litres of water per day minimum
WEEK 2: 3 litres of water per day minimum
WEEK 3: 4 litres of water per day minimum
WEEK 4: 5 litres of water per day minimum
JOGS CAN BE REPLACED WITH SKIPPING OR EVEN GOING UP AND DOWN STAIRS
WEEK 1: 2 max effort jogs (logged)
WEEK 2: 2 max effort jogs with 10% improvement on week 1
WEEK 3: 3 max effort jogs (logged)
WEEK 4: 3 max effort jogs with 10% improvement on week 3
Addendum: If you are struggling with jogging especially with the knees – replace with brisk walks or bike rides. If you like riding bikes, sub them in for the jogs regardless – you’re way more likely to complete cardio that you enjoy.
WEEK 1 CALIBRATION
Use TDEE Calculator to measure required daily calories
Monitor calorie intake on days 1-4 with adjustments made for days 5-7
WEEK 2: At least 1 meal per day prepped 5 days per week. Eliminate 1 unhealthy habit / food
WEEK 3: At least 2 meals per day prepped 5 days per week. Eliminate another unhealthy habit / food
WEEK 4: 2-3 meals per day prepped 6 days per week. Bonus work: eliminate another unhealthy habit / food
Complete the prescribed work as 3 rounds. 1 Pass through all exercises back to back (including the 30 second breaks) counts a 1 round.
Your keys to sigr lie heavily in your calibration – nutrition and movement are key. Build habits and use these workouts to build your foundation. If you are finding 3 rounds too easy, upgrade to Weeks 3-4.
5 rounds rather than 3 rounds.
MYTHIC: For added adversity – movements are now all 40 seconds work, 20 seconds rest. 1 min break at the end of each round
All exercises are 30 seconds of movement followed by a 30 second break.
We are looking here to work as hard as you can in that 30 second window whilst keeping movement integrity. Avoid injuries and invest in quality over quantity without staying in your comfort zone.
It shouldn’t be easy. When it gets easy – scale up the movements.
CIRCUIT x 3 ROUNDS
Focus on not letting the knees cave inward and keeping your feet planted to the ground.
Table push up to make it easier, add weights or bands to increase difficulty.
Body weight with a heavy squeeze or grab anything to sit around your hips for added work, using a sofa or bed.
Can be subbed out for Glute Bridges which many prefer as a body weight exercise.
For additional challenge – hip thrusts can be single leg
Using home item. Can be done as sets of single arm shoulder presses depending on whats available to use. Get creative.
Make easier by not touching chest to floor. You can also sub out for sprawls, speed skater lunge or toe tap plus jumping jack
Can be subbed for regular crunches or planks for an easier version.