5 Gym Goals for the Weekend Warrior

In order to keep yourself motivated in the gym you must have specific goals. If you have been hitting the gym for a while and are looking for your next challenge, try one of these challenges and put your strength, power and endurance to the test.

1.Row 2000 meters in sub 7 minutes on the Erg. By no means is this easy. In order to achieve a sub 7 minute time you must row at least a 1.45/500 split. The key is to have a quick first few strokes and settle into a comfortable rhythm. Your strokes per minute should be relatively low while your power output high. The real challenge starts once you have passed the 1000k mark. The 1000 – 1500 meters is mentally the toughest portion of the challenge, if you’re on target to break the sub 7 minutes you really have to dig deep and pull hard to get through this portion. The final 500 meters is the push for the finish, you know you can make it so its time to start to raise the power output and sprint for the finish line.

2.1.5x bodyweight Deadlifts for 10 reps. Stack a barbell until it weighs 1.5x what you do. For example I weigh 90kg so the bar would be 90 + 45. The weight would therefore be 135kg. You can use either the conventional deadlift or the sumo style deadlift. Make sure your form is perfect throughout, don’t drop or bounce the bar between lifts and no use of lifting straps are allowed.

3.75 push up challenge. Though this challenge is pretty straight forward it is definitely not easy. The goal is to try and complete 75 consecutive push ups in a row. The push ups have to be full body, straight leg and chest has to touch the ground. You may rest between reps but you are only allowed to rest in the top of the push up position.

4.32kg Kettlebell Turkish Get Up for 5 reps. The Turkish Get Up is by far one of the most complicated kettlebell exercises. It requires huge amounts of co-ordination, stability, mobility and strength in all the right places. Make sure your form is perfect and complete 5 reps on both the left and right hand.

5.20 single leg squats (Pistols). The Pistol is a great exercise for leg strength and balance. Most people struggle to achieve one pistol so 20 is certainly a huge accomplishment. Make sure your form is perfect, your knees should not buckle in, your upper leg should be in-line with your lower leg and your descent should be controlled.
So if you have been struggling with motivation or you’re bored of doing the same old thing at the gym, give these 5 challenges ago and watch your strength, power and endurance sky-rocket.