Fitness challenge trio - how did their first month go?

With four weeks of the #TopfitMorning 12-week fitness challenge completed, our three challengers have moved onto a new phase of training. In the past month, they worked out under their respective Topfit trainers using the German Body Composition method. All three challengers have seen significant improvements in muscle mass and strength, and reductions in body fat (just look at the photos!). Now, the focus has changed depending on each of their fitness goals. Here, their trainers detail the plans for the next month of training.

Arnold Wong, trainer for Janice Lee

After the first four-week phase of shocking the muscles with weight training using big compound movements, and focusing on technique (set up, movement, breathing) and muscle time under tension, we now enter the second four-week phase where we will focus on speed, agility and explosiveness. We spent the first four weeks building good lean muscle size and strength, as well as training for muscular endurance and muscle control – now we put them to functional use and really open up the work capacity of her body.

Her training will consist of speed/agility ladders, box jumps, plyometric body weight movements, battle ropes, prowler pushes, core strengthening and stability, high-intensity interval training and supersetting. The objective is to train the body to move as fast as possible, as well as move quickly and in various directions.

We’ll work on Janice’s motor skills and train the mind to control and connect with all limbs as effectively as possible. Skills such as arms and legs control, fast feet and controlled footwork, explosive forward and vertical movement, general awareness of limb movement and coordination will have significant benefits for her triathlon races and obstacle or trail running competitions.