If you’re getting a bit bored or beginning to flatline with your workouts, here are 5 fitness challenges to seriously spice things up. Keep in mind that these challenges are recommended for those who have already been training for some time. They are a great way to continue to push your physical boundaries and show you what your body (and mind) are capable of.
 
Street Lifting
Just as the name suggests, Street Lifting is something that is intentionally done outside and anywhere with the use of only your body weight. It is closely related to calisthenics however, usually involves more dynamic movements.
 
Some of the more common exercises include muscle ups, handstand pushups, front levers and planks. One of the big advantages of Street Lifting is that requires very little to no gym equipment and can be done almost anywhere. Most exercises also target the whole body rather than just one to two muscle groups per exercise.
 
DEKA Strong
Created by the founders of the Spartan Race, DEKA strong is a functional fitness competition that tests one's endurance, strength, agility and overall fitness capability. There are usually 10 fitness stations/exercises one has to complete as part of the competition. These could include timed sled pushes, kettlebell swings, rope climbs and everyone’s favourite- wall balls.
 
Performance is scored on time, distance and reps completed. These are then all combined at the end to determine who the winner is. Joining a CrossFit gym is one of the best ways you can challenge yourself and prepare for the DEKA Strong competition. With a lot of crossover of exercises.
 
Strongman
If you’re really looking to challenge yourself physically, it’s hard to top a Strongman competition. This is the pinnacle of strength and conditioning. With exercises that focus on unconventional lifting, like the Atlas Stones (Lifting heavy spherical stones onto platforms of varying heights) and the Farmers Walk (Carrying heavy weights in each hand over a certain distance), it will require you to equally distribute your strength training across the entire body.
 
A mix of raw strength exercises where you’re lifting odd objects in high repetition is required as part of your training. It’s certainly something not recommended for the faint-hearted.
 
Olympic Style Weightlifting
Unlike traditional weightlifting where the emphasis is on maximizing strength and muscle growth, Olympic weightlifting focuses on maximizing explosive power ability and precise technique in order to achieve a certain type of lift/weight goal. These are often referred to as a snatch (where a barbell with weights on both sides is lifted from the ground to overhead in one continuous movement) and the ‘Clean and Jerk’ (comprised of two movements. The first where the barbell with weights is lifted from the ground to the shoulders, the Clean, and then from the shoulders pressed up to overhead, the Jerk).
 
It is critical that these exercises are explained and shown with the correct technique and should be started with minimal weight to make sure the technique is perfected first. Adding flexibility training to your workout will also help with staying injury-free when trying Olympic lifting.
 
Power Lifting
Powerlifting isn’t to be confused with Olympic lifting. You are probably already doing most of the traditional powerlifting exercises at the gym e.g. Bench-press, deadlifts and squats. However, entering a powerlifting competition requires a lot of additional training and constant pushing of your strength limits so it can be a great challenge. Setting and achieving PB’s of weightlifting in comparison to body weight in these exercises is an essential part of powerlifting.
 
If you’d like to see these being demonstrated by the best in the world before you give things a go yourself, The AusFitness Expo (happening Oct 11- 13th at the Sydney ICC) is the place for it. All of the above events will be taking place there. Book your ticket here or if you want to compete in the events you can book through the relevant sporting organisation.


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