Hey guys! I promised you earlier on I would be back so here I am and I’ve got a brand new mirza fit challenge for you guys!

Now hopefully you’ve all been hard at work and your all super fit now but just in case i’m going to offer a little helping hand!

I’m going to make the mirza fit challenges a little more challenging this time round so we are going to start with our ‘triple threat leg circuit’

3 leg exercises in succession! 10 reps each exercise! no rest between circuits!!

• squats
• lunges
• burpees

Now I kid you not! this is a killer! you’ll feel the burn and destroy the fat!

1-2 complete circuits – Good start!

3-5 complete circuits – Really building that endurance now!

7-10 complete circuits – Good Job! Consider yourself Mirza Fit!!

Remember if your not sure of any of the exercises just check the ‘how to’ section for step by step instructions!

Hope you guys enjoyed last months challenge i’m sure it wasn’t easy. We’re starting to move along now, the months are passing us by and we need to start thining about upping our game so it’s time to introduce the burpee challenge!

Burpees are an all over body workout, almost every muscle in your body is having to work! In terms of endurance exercise it doesn’t get much tougher than this. It also pushes your heart and lungs meaning that’s it’s a great cardio excerise (yes that’s right, you can do cardio like this too!) There’s a lot i could say about burpees but i think you catch my drift, definitely a Mirza Fit favourite!

Ok, so, the aim is to keep doing burpees for as long as you can keep going. Take no more than 3 seconds in between each burpee (if that!) It’s that simple, time yourself and aim to improve each time!

If your not sure what burpees are then check my how to page on a step by step guide.

0 – 30 seconds – It’s a start, but trust me, you can do better!

30seconds – 1 minute – Not bad!

1 – 2minutes – Good, let’s keep at it though!

2 – 3 minutes – Very good!

3 minutes + – Excellent, keep on going, start incorporating with other exercises for a full on endurance circuit!

It’s that time again, time to see of you truly are ‘Mirza Fit’!

I bumped into an old work colleague of mine, he mentioned that he had been using some of my challenges on his clients and they were loving it. Time to push the tempo a little harder, so this ones for you Chris!

So here’s what you got to do. In a gym setting, you can choose any cardio machine (treadmill, rower, bike, etc) Alternatively to the gym you can run, swim, ride a bike etc.

Go as fast as you can for 10 seconds and then slowdown for 12, just repeat this over and over and over until you can’t go anymore!

The interval challenge is quite simple and is an effective form of cardio. Research shows us that it is 30% more effective at burning fat that regular boring continuous cardio. So try it out and as always, let me know how it goes!

0 – 5 minutes -  It’s not easy, but you can do better!

5 – 10 minutes – Now your talking, clearly you’ve learned to enjoy the intense bruning in your legs!

10- 15 minutes – Almost there, but not quite ‘Mirza Fit’ yet!

15+ minutes – Excellent, but remember, don’t over do it, save some energy for resistance!

Hey guys, welcome back, hope you guys have been enjoying the challenges. This months challenge is as simple as they come, however, don’t be ‘april fooled’ it won’t be easy!

The challenge is this, you must hold a PLANK for as long as possible (check the ‘how to‘ page for a step by step guide to the plank!)

The plank is a great core exercise that not only tests your body but your mental dicipline, so give it a go, let me know what your results were!

0 – 30 seconds – not bad, keep at it!

30 – 60 seconds – more like it, but you can do better!

1 – 3 minutes – very good, getting advanced now!

3 minutes + – wow! you should be challenging me!

Hey guys, we are back with more challenges for you!

This months challenge is the renegade hold! the challenge utilises the renegade row ( check out my ‘how to‘ page for a step by step guide on this exercise )

The challenge is to complete 4 repetitions of an altered version of the renegade row in the space of a minute!

Quite simply all you have to do, is hold 4 seconds at every point, 4 seconds at the pull, 4 seconds in the press down position, each rep should take you 15 seconds if done correctly, thus allowing you enough time to complete 4 reps in one minute.

Give it a try, it’s not as easy as it sounds!

Hey guys, this months challenge is the One Minute Press Up Challenge!

There are many variations in how to do press -ups, for this challenge you will only be required to do a standard press up, follow these instructions;

• Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.
• Look forward rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.
• Keep your legs straight and your toes tucked under your feet.
• Straighten your arms as you push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up.
• Exhale as your arms straighten out.
• Lower your body towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.
• Lower your body until chest touches the floor. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms. ( alternatively if you are unable to complete a full press with you knees off the ground keep your knees on the floor )
• Begin straightening your arms for a second push-up. Exhale as you raise your body.

Ok, so the challenge is simple, repeat this as many time as you within a minute!

0 – 20 : need more practice!

20 -40 : not bad but keep at it, there’s room for improvement!

40 – 60 : very good, keep going your on track!

60 – 80 : excellent, you are super fit!

Hey fitness fans, this months challenge is our 50 squat challenge!

Simply put, the body weight squat is just like sitting down and getting up off of a chair, follow these steps;

• Whilst standing, place your feet shoulder width apart, with your toes pointing forward
• Keeping you back straight and eyes focused ahead
• Begin lowering yourself in a sitting down motion
• Make sure your knees do not pass over your toes
• Once you’ve lowered yourself as far as your comfortable push back up into a standing postion

Repeat this 50 times to complete the challenge!