Tori’s 35 day Tribal Challenge!

Tori Mc transformationMeet Tori. Tori is a brand new Tribe Member and is taking on a 35 day Tribal Challenge with the aim of reducing fat, gaining strength and improving fitness.Tori will be doing a combination of bootcamps, personal training sessions and individual workouts. It is important to say that this will NOT be crash dieting or ridiculously extreme marathon running or working out for 8 hours a day and getting up in the middle of the night to do sit ups. Yes, it will be intense, it will be tough, but it will be a manageable, and most important of all, a safe exercise schedule, that will be weaved around Tori’s lifestyle.

Tori will be doing a combination of bootcamps, personal training sessions and individual workouts. It is important to say that this will NOT be crash dieting or ridiculously extreme marathon running or working out for 8 hours a day and getting up in the middle of the night to do sit ups. Yes, it will be intense, it will be tough, but it will be a manageable, and most important of all, a safe exercise schedule, that will be weaved around Tori’s lifestyle.

So please don’t take on any exercises/nutritional changes/schedules if you think these aren’t suitable for you – and if in doubt, leave it out! But bearing this in mind, if you want to see how much you can achieve by following Tori’s routine, then keep an eye on Facebook or the website and take the 35 day challenge with her! We start tomorrow!

It’s good to get a baseline, so decide if you want to weigh yourself, take body measurements or simply note down how your clothes are feeling now. This way, at the end of the five weeks, you’ll be able to see the improvements!

Good luck if you are taking the challenge and let me know how you get on. And of course be sure to say hi to Tori at Bootcamp if you see her. She may need all the motivation she can get!

Week 1

This is Tori’s exercise schedule for the first week.

  • Sunday – Personal Training Session with Nikki from Tribal Fitness
  • Monday – Spin class at the gym
  • Tuesday – Netball training
  • Wednesday – Mini workout with Nikki from Tribal Fitness
  • Thursday – Netball match
  • Friday – Rest day
  • Saturday – Bootcamp at Ballyholme Beach

DAY 1

Tori had her first personal training session today in the great outdoors, and this is what she got up to.

  • Warm up
  • Squats – 2×15
  • Squats with medicine ball – 2×15
  • Dynamic Lunges – 2×20
  • Static Lunges – 2×10 full + 10 half, on each leg
  • Back lunge with kick – 20 on each leg
  • 2 mins step ups
  • Plank – 5 x 30secs
  • Bicep curls – 2×10 and 2x split set of 40 reps
  • Shoulder press – 2×10 and 2 x 10 side and frontal raises – on each arm
  • Tricep dips – 3 x10
  • Back rows – 3 x 15
  • Half Press Ups – 2 x 10
  • 10 Single bent knee drops + 10 crunches x 2
  • Extended full sit ups with medicine ball x 2
  • Double straight leg counted drops x 3
  • Cool down and stretch

Superb effort on the first session. Check out how Tori got on in her first personal training session in the video below. Only 34 days left. Now the fun begins!

DAY 4

A 12 minute Mini Workout – 45 sec work, 15 sec rest. 4 exercises repeated 3 times.

  • Star jumps
  • Standing reverse flyes with hand weights
  • In full plank position – 3 wide leg jumps with 1 full press up
  • Crunches

Week 2

Well done to Tori for completing a grueling first week of the Tribal Challenge. But it has paid off. Lost 5lbs already! Well done!!! Here’s this week’s schedule.

  • Sunday – Rest day
  • Tori's tribal challenge day 8Monday – Spin class
  • Tuesday – Netball
  • Wednesday – Run and a mini workout
  • Thursday – Rep challenge with Nikki
  • Friday –  Mini workout
  • Saturday – Bootcamp

DAY 11

Mini-workout (45 sec exercise, 15 sec rest. Repeat whole thing 3 times)

  • Jumping lunges
  • 6 full plank toe taps with 1 full press up
  • Skaters
  • Burpees

DAY12

300 Rep Challenge – with some of Tori’s favourite exercises!!! Five exercises, 20 reps of each, repeat 3 times. Time yourself.

  • Cycle crunches (one on each side is 1 rep)
  • Skaters (one on each side is 1 rep)
  • 2 full plank toe taps with 1 full press up – is 1 rep
  • Curtsey lunge on right, full squat, curtsey lunge on left, full squat (holding out a medicine ball) – is one rep
  • Burpees

Tori did brilliantly with her first rep challenge. She completed all 300 reps in 27 minutes and 1 sec! And this is what she thought about it……..

Tori's Tribal Challenge Day 12

DAY 13

Mini Workout of 4 exercises for 45 seconds each, 15 seconds rest between. Repeat 3 times.

  • Run up and down stairs
  • Tricep dips
  • 4 side lunges and one squat jump
  • Wall squat

DAY14

And this is how Tori felt after Bootcamp on the beach…

skeleton

 

Week 3

As Tori nears the half way mark, her fantastic efforts are definitely paying off.  We’re keeping up the momentum this week with the following schedule:

  • Sunday – 8 mile bike ride
  • Monday – Spin class
  • Tuesday – Netball
  • Wednesday – Rep challenge
  • Thursday – Personal training session with Nikki
  • Friday – Rest day
  • Saturday – Bootcamp

DAY 18

200 Rep Challenge. Do each of the 5 exercises 20 times and repeat the whole thing again. Timed to see how long it takes to complete. Tori did it in 17.04 minutes! Good going!

  • Jumping wide squat to narrow squat and a tuck jump
  • Bunny hop and a press up
  • Right leg lunge with front kick
  • Tricep dips
  • Left leg lunge with front kick

 

 

Week 4

With only two weeks left, we’re stepping it up a gear with regards to the exercise intensity. Tori is also making some changes to her nutritional intake, as her current eating plan is likely to actually be preventing her from burning fat. She will be having more to eat. That’s right, you read it correctly, she will be eating MORE!

Nutritional plan

Breakfast – eat a large healthy breakfast (sugar free cereals/wholegrain toast/bacon) with a glass or two of water/fresh juice

Mid-morning snack – fruit, veg sticks and nuts/seeds

Lunch – healthy sandwich on granary bread (no mayo) or a baked potato or a pasta meal with low fat/sugar sauce or a large salad (no dressings) with a glass or two of water

Mid-afternoon snack – fruit and nuts/seeds/wholegrain toast

Dinner – fish and vegetables with a small portion of carbs (ie two boiled potatoes or spoonful of rice) with a glass or two of water

Sip water throughout the day so whole daily intake is 1-2 litres

Exercise plan

  • Sunday – Rest day
  • Monday – Spin class (with higher resistance than normal!)
  • Tuesday – Netball (going for EVERY ball and using the lob less, lol!)
  • Wednesday – A 300 rep challenge with Nikki
  • Thursday – Personal training session with Nikki
  • Friday – Mini workout
  • Saturday – 2 Mini workouts

DAY 25

Tori couldn’t do her 300 rep challenge (she wasn’t wimping out – she had netball). But why don’t you challenge yourself to a lower body rep challenge? Ensure you keep the correct form and do each rep properly to get maximum results. Time yourself to see how long it takes you to do. Don’t worry, Tori will make up for for missing it, hee hee.

Seven exercises, each with a different number of reps to do. Repeat the whole routine 3 times to give you 300 reps in total. Or stick with 200 if that’s better for you, and do the routine twice. Each one is weighted with 8-10Kg – so grab yourself some hand weights or a heavy bag. You don’t need fancy fitness equipment, find something around the house. Of course you can always do it without extra weight if you don’t feel you’re ready for it. You’ll feel the burn in this one! Good luck.

Carrying a weighted bag 8-10kg

  • Deep squats – 20 reps
  • 3 way lunge set, right leg (forward,side,back is 1 rep) – 10 reps
  • Inner thigh alternate heel lift squats – 20 reps
  • 3 way lunge set, left leg – 10 reps
  • Wide to narrow walker squats (1 wide squat and 1 narrow squat is 1 rep) – 20 reps
  • One legged lunge, right – 10 reps
  • One legged lunge, left – 10 reps

DAY 26

Today’s session is all about the upper body, abs and core.

A mini-workout of 5 exercises, repeated 3 times. Each exercise is done to maximum effort for 45 sec with a 15 sec rest before the next one starts. Total workout time is 15 mins.

  • 10 reptile mountain climbers, commando roll, knee in push up x2, commando roll back
  • Up/down full plank with press up
  • 2 tuck ab crunches, commando roll,  superman, commando roll back
  • Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
  • Side to side ab taps with medicine ball

DAY 27

Mini-workout of 5 exercise, 45 sec work, 15 sec rest. Repeat it all again for a 10 min workout. A nice gentle one so push yourself!

  • Star press up and burpee
  • Double footed step squat jumps
  • Static lunge hold with arms up (right leg)
  • 6 side bunny hops and 2 press ups
  • Static lunge hold with arms up (right leg)

DAY 28

Two min-workouts today because there is no bootcamp!

Mini-workout 1

12 mins long. 4 exercise, 45 sec work, 15 sec rest, repeated 3 times.

  • Knee in press ups x4 + 4 side bunny hops
  • Prisoner get ups
  • Plank reptiles
  • Jumping lunges

Mini-workout 2

16 mins long, made up of 4 exercises, 45 sec with 15 sec rest in between, all repeated 4 times!

  • 6 ab cycles + 6 heel taps
  • Weighted sumo squats (8-10kg)
  • 6 reptile mountain climbers + 1 press up + 2 Burpees
  • 180 degrees squat jump, bound, star press up

Week 5

So, here it is. The home straight. Tori has done great. But there is still a tough week ahead before the end of her challenge. Life kicked in for Tori last week and she was unable to do a few of the training sessions. But that’s ok.

Although it was a 5 week challenge, the purpose was to undertake a new lifestyle – which will include ‘dry’ periods of exercise. Don’t feel guilty if this happens. Or give up. That’s life! Therefore, we will be repeating some of the sessions this week, with a few changes here and there. If you are doing the challenge at home, you can always try and push yourself a bit harder this week. Try and improve on the scores you did last week, or add more weight.

Good luck and enjoy the final week.

  • Sunday – Run
  • Monday – Ab session and spin class
  • Tuesday – Netball
  • Wednesday –  Mini-workouts with Nikki
  • Thursday – Rest day
  • Friday – Workout with Nikki
  • Saturday – Bootcamp

DAY 32

Is a BIG day. Three separate workouts.
Tribal Transformations | Northern Ireland

Workout 1

A timed 300 leg rep challenge.

Carrying a weighted bag 8-10kg

  • Deep squats – 20 reps
  • 3 way lunge set, right leg (forward,side,back is 1 rep) – 10 reps
  • Inner thigh alternate heel lift squats – 20 reps
  • 3 way lunge set, left leg – 10 reps
  • Wide to narrow walker squats (1 wide squat and 1 narrow squat is 1 rep) – 20 reps
  • One legged lunge, right – 10 reps
  • One legged lunge, left – 10 reps

Workout 2

Mini-workout of 4 exercise, 45 sec work, 15 sec rest, repeated 3 times. Total of 12 mins.

  • Knee in press ups x4 + 4 side bunny hops
  • Prisoner get ups
  • Plank reptiles
  • Jumping lunges

Workout 3

Mini-workout for the upper body, abs and core. 3 exercises, repeated 3 times. Each exercise is done to maximum effort for 50 sec with a 10 sec rest before the next one starts. Total workout time is 9 mins.

  • 2 tuck ab crunches, commando roll,  superman, commando roll back
  • Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
  • Side to side ab taps with medicine ball
  • Finish with a stair set if there is any energy left in the tank!

DAY 33

Tori is feeling the effects of a tough last week.

Femal transformations | Belfast | Bangor

DAY 34

Tori's Transformation | Tribal fitnessIs another tough session for Tori to push herself to the end of the 5 week challenge!

Workout 1

Mini-workout for the upper body, abs and core. 5 exercises, repeated 3 times. Each exercise is done to maximum effort for 45 sec with a 15 sec rest before the next one starts. Total workout time is 15 mins.

 

  • 10 reptile mountain climbers, commando roll, knee in push up x2, commando roll back
  • Up/down full plank with press up
  • 2 tuck ab crunches, commando roll,  superman, commando roll back
  • Side plank, rotation to plank, 2 reptile planks, rotation into opposite side plank
  • Side to side ab taps with medicine ball

Workout 2

Mini-workout of 5 exercise, 45 sec each with 15 sec rest between.  Repeated 2 times. Total time of 10 mins.

  • Star press up and burpee
  • Double footed step squat jumps
  • 4 jumping lunges into a static lunge hold with arms up (right leg) with medicine ball
  • 6 side bunny hops and 2 press ups
  • 4 jumping lunges into a static lunge hold with arms up (right leg) with medicine ball

Workout 3

Mini-workout of 16 mins long, made up of 4 exercises, 45 sec with 15 sec rest in between, all repeated 4 times!

  • 6 ab cycles + 6 heel taps
  • Weighted sumo squats (8-10kg)
  • 4 reptile mountain climbers + 1 press up + 2 Burpees
  • 180 degrees squat jump, bound, star press up
  • Aerobic and sprint work (with maybe a few things thrown if the energy tank still has some reserves!)

DAY 35

Unfortunately Tori dislocated her finger (ouch!) so Day 34 had to be altered a little bit for her. But she still pushed herself and then had some fun in her last bootcamp of the Tribal Challenge.

Outdoor women only bootcampOutdoor bootcamp

 

The Results

Tori certainly put the effort in during the 5 week challenge. Her physical and mental strength definitely improved in front of my eyes. And it was obvious she was gaining muscle tone and losing body fat. But even I was surprised at the final results.

Tori’s weight and body measurement loss in numbers:

Weight Lost (lbs)

Arm (cm)

Bust (cm)

Waist (cm)

Hips (cm)

Bum (cm)

Thigh (cm)

Tori lost centimetres from every body measurement! Fantastic!

Especially that massive reduction on the waist and hips! No wonder her trousers fell all the way down to her ankles when she ran up the stairs! Well done.

Inspiring I think you’ll agree! Once again, well done Tori. You put the effort in, now you can reap the rewards!