See full video on my YouTube channel.
This workout is 10 reps x 3 sets of:
Add on a 400m run between sets or a longer run at the end of the workout to increase the fat burning!
Come back here or YouTube tomorrow and Saturday to see Day 2 and 3!
Get the full #HomeFit 12 week plan at www.alexcrockford.com (link in bio)
Videography & editing thanks to @emilyetopping
Currently sitting on a train on my way up north for a cycling weekend. Will be good conditioning for my burpee event in 1 week!
#CROCKFIT 2 DAY SALE!
50% OFF ALL 12 week plans!
The BEST part is that my #CrockFit company will donate 10% of ALL the intake to @mindcharity in the lead up to my burpee challenge.
That means you'll commit to getting fitter with one of my plans at a bargain price, at the same time as contributing to my fundraising campaign!! This video was supposed to be 50 reps to represent the 50% off but Missy (my mum & step dad's dog) completely ruined it She just couldn't handle it hahahah. She was so patient but then when Rep 25 hits, she just loses control hahah lol.
I'm feeling overwhelmed & stressed at the moment, but this morning this put a smile on my face.
When you push yourself in your life so much, all those cheesy Motivational quotes seem to make much more sense.
Many of those cheesy quotes went through my head today whilst doing 7 hours of burpees (no you don't need glasses ). I did two thousand three hundred and something burpees today in training for my 24 hour burpee challenge for @mindcharity on 26th August.
I can't thank the people who have donated already enough, thank you. If you'd like to show your support, please find my page on Virgin Money Giving (or watch my stories and see the swipe up link). Today's top cheesy quotes that saved me from stopping. "If it was easy everyone would do it" and "if your goals don't scare you, then your goals aren't big enough" and "don't fear failure". So many people don't do crazy shit because they fear they might fail, but I just do it anyway ♂️ This picture is a perfect example of posting something nice on Instagram when you feel like a big pile of crap!!! Happy Sunday
8 Exercises to Burn Fat in 15 Minutes! Met up for a session with fellow Surrey buddy (when not in Dubai) @leanlivinggirl , and here is our challenge to YOU!
Perform each of the 8 exercises for 1 minute each and note how many reps you get!
Do a second set but this time for 30 seconds on each exercise and try to achieve half of your previous reps!
Give it a go and comment below some of your scores! Especially the burpees
Watch the full workout & intro on my YouTube channel (search Alex Crockford)
I'm taking an active rest day today in preparation for a big burpee practice day tomorrow.
TRAIN WITH ME!
The #CrockFit Fitness Weekend!!! 19-21st January 2018!
Tickets are NOW available! Go to this website -
https://www.replenishyou.co.uk/crockfit-weekend/ (will make this my link in my bio for today, so you can click on my profile @alexcrockford )
Myself , @replenishyou & @meganlynas are delighted to be hosting a fun, fitness weekend! 2 days of challenging and lighthearted workouts for any fitness level, to get you kick started for 2018.
I'll be running workshops on the basics of nutrition, mobility sessions, workshops on how to stay motivated, morning workouts along with a personalised small group training session. Our resident private chef will be hosting a cookery workshop full of ideas for you to try at home, whilst cooking up a storm to keep you fuelled for the weekend. If all that wasn’t enough, enjoy relaxing by the stunning heated indoor pool and spa area, and we guarantee you’ll leave feeling relaxed and motivated to achieve your fitness goals for 2018!
Many tickets are already taken so if you're interested then make sure you don't miss out!
Backflipping my way into the weekend! Is that a thing?♂️ Anyway, I'm going to use this post as a bit of a life update on some things going on right now if that's ok! It might even be a healthy process to just write it down for myself because my brain feels completely fried.
First and foremost - The #CrockFitBurpeeWorldRecord is getting closer and physical preparations as well as event preparation is in full swing. It's an official @guinnessworldrecords attempt and I am raising money for @mindcharity . Please please help me fundraise by visiting @vmgiving website and searching my name to find my page! If you're in london then please visit anytime between 12pm 26th August - 12pm 27th August at @londonrooftopgym to see me burpee until I can't burpee no more
Secondly - The #CrockFit Fitness Weekend! Priority tickets went live this morning, and general sale goes live tomorrow 9am! On 19th-21st January 2018 I am holding a Fitness Weekend with @replenishyou for a small group of you in a luxury country manor in Leicestershire, including training, amazing health food, Q&A's, goodie bags filled with top brands and much more. Interested? Enquire/sign up!
Next - The #CrockFit Online Plans! Next 12 week plan release is #GymFit4 on 16th September! For those of you who have finished #GymFit3, thanks for your patience!... to sign up for all other fitness plans then go to www.alexcrockford.com (or click link in bio). Myself & @my.maya.life are always working hard to bring you the best value & experience in transforming your life & body through my online training & nutrition!
Upcoming - After the #GymFit4 release we will also create #SheFit4 & #HomeFit4, to complete the #CrockFit 1 year body transformation plans!
Following this we intend to develop an app to make following your plan even more convenient for you!
We will also release a full #CrockFitFood Ebook for people who want just the nutrition side of #CrockFit and not the training. #CrockFitClothing will also be re designed and with more to offer!
Exciting times huh!? Anyway let's get this world record out the way and then eat some donuts! Have a great Friday everyone!
The Elevation Challenge Tried to Kill Me! Elevation challenge 2.0 @thirdspacelondon
800ft versa climber
1.5km watt bike
50m sled push
1km run 2% incline
All inside this hypoxic chamber... 15 minutes, 29 seconds.
How far are you willing to push yourself?
Don't be confined by the limitations of your mind. Let your mind me limitless.
This session made me realise your body is capable of so much more than what you realise, it just depends whether you can handle the pain...
My Mini Transformation back to cover model body shape last year! I remember feeling like it wasn't good enough, and that I needed a few more weeks to achieve my best. Looking back now, to a physique which is 'better' than I currently have, I realise that the downside of doing what I do is that maybe I'll never be 100% happy with my body.
But maybe that's the reason I wake up every morning striving for more! If you reach your destination, you stop right? That's why the destination doesn't exist... "Good, better, best. Never let it rest, until your good is better, and your better is best."
Short Term Goals!
Goal setting can be an incredible way of gaining clarity & focus on your fitness journey!
Choose 5 things you can achieve DAILY for the next 7 days!
My 5 things are: - Achieve 15k steps per day. - Eat 20 different veg/fruit per day. - 20 minute mobility/stretch session. - 7 hours sleep minimum. - Drink 3+ litres of pure water.
What are YOUR 5 things? Or even just 1, comment below!
#CROCKFIT FITNESS WEEKEND! Thanks to everyone who showed a keen interest in my fitness weekend which I'm holding next year January 19th-21st in the UK!
Tickets will be AVAILABLE next week! So if you're still interested in attending this fun fitness weekend then keep a close eye on my pages for when the tickets are live! Tickets will sell out fast so be ready!
If this is the first time you've heard about this and you're interested or have some questions then please comment below or DM me!
On another note, I've had the craziest past couple of weeks so I hope all you #CrockFitters on my plans are working hard, and if you're waiting for an email response, thanks for your patience
When you get sandwiched by @twicethehealth ! Try this mountain workout!
20 seconds hold, 20 seconds work, 20 seconds rest X 5!
You can do this anywhere!! Maybe hike up the Atlas Mountains for a couple hours and enjoy the view too!
Matching my @fitbituk_ireland to my trainers pre Atlas Mountain Hike was a complete fluke, but let's pretend it was well thought through
The idea for this fitness trip was to put us through various experiences which would take our heart rates into different zones (fatburn, cardio & peak), and this 3 hour trek kept me mainly in 'cardio zone', however occasionally up high in 'peak zone'... mostly due to trying to keep up with these two hunks!
It's so good for me to train with continuous heart rate tracking so I can adjust my effort as I go!
You know me, I'm always telling my #CrockFitters around the world on my plans to aim for at least 10k steps per day, but yesterday was a glute busting 20k
Keep going everyone, you gotta make it your life! Learn more about my online fitness plans at www.alexcrockford.com (link on bio)
A day that started so chilled... 4 training sessions & 1 massage later and I'm pretty exhausted!
Yoga, gym weights session, 5 mile run in the heat & a bodyweight HIIT session!
The data on my @fitbituk_ireland today basically just says 'alex sit down and take a rest ' Good food & sleep please
"Being a keen cyclist, my accident and broken collar plus subsequent pins inevitably led to a decrease in activity for a while and drop in confidence. I found myself adding 15kg to my weight and creeping ominously closer to 100kg. I knew I had to make a change for the sake of my health and happiness.
I spoke with @pedros1976 from the @your_willow about this and he mentioned the plan by @alexcrockford that was starting in January and it seemed like the perfect fit, something I could fit in with a busy work and family schedule, one that provided guidance and a clear structured exercise plan plus nutritional help and support, I signed up straight away.
The plan was clear and well laid out, making it easier to stick to it, recipes were simple and easy and focussed on eating the right things not just cutting calories. The exercises in my then state were tough, intense but also short and allowed me to easily see my progression and fitness improvements. The group environment and social media aspects allowed me to connect with a much larger group of #crockfitters and draw inspiration and encouragement. I have sought additional information from other sources though but it came from a newfound interest in all things healthy which the Crockfit plan, Alex and the Willow had sparked in me.
You have to want to make that change, it doesn’t just appear, if you really want to make the changes, Alex can help you get there. I’m now fitter and healthier than I have ever been and looking at every opportunity to improve myself. It given me a renewed confidence and optimism in my health. I have lost 22kg and 15% body fat which is amazing, people are noticing and it has inspired my family and friends which is a great side benefit that this can be infectious to those around you.
Although I find sharing how i looked embarrassing, the reason I’m sharing in the hope that even if it inspires one person to make a change in the lifestyles, it can spread and inspire even more people." I have no words apart from pride and gratitude for @petrarch74 's commitment, well done!
Next #HomeFit starts at @your_willow on Sept 17th if you're in London, or sign up worldwide www.alexcrockford.com