Home / The Kru Blog / Week of April 4th 2010 – “Stop…Drop”

Week of April 4th 2010 – “Stop…Drop”

The challenge for this week is pretty simple to understand but a real pain in the glute to complete.

Since Mother Nature has decided to cooperate and grant us all with some sunshine and warmth, we’re taking it to the street this week. Take a timer with you and set it for 30 second intervals. Your mission is to run a 2km distance which is truly quite short from a challenge standpoint, but every 30 seconds, drop down and perform 5 push ups. Based on a person of average physical conditioning, you should be able to complete your run in 10 to 12 minutes.

For the gym rats who still enjoy lifting weights, why don’t you challenge yourself with the Run/Rack method? Useful for spicing up any type of exercise, stand in front of the dumbbell rack with a weight in each hand that’s approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell. Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely squeak out eight repetitions.

Be sure to check out part one of our 3 part nutritional tips on healthy snacks and feel free to subscribe to us via RSS subscriptions to ensure that you never miss a tidbit!

Stand in front of the dumbbell rack with a light weight in each hand that’s approximately 40 percent of the amount you would normally lift for eight repetitions. Lift the weight eight times, then quickly return the dumbbells to the rack and grab the next heaviest dumbbell (On average, the increase will be either 2.5 or 5 pounds, depending on the selection of dumbbells at your gym.) Repeat the exercise again for another eight repetitions, grab the next heaviest pair and continue for another eight repetitions. Keep increasing the weight with each set until you can barely eke out eight repetitions.

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