Be Back To Fit With The Terminator: Dark Fate Challenge

September 06 2019

To celebrate the launch of this autumn’s must-see action movie, Terminator: Dark Fate, we’re giving all our members at DW Fitness First the chance to take part in the ultimate fitness challenge.

The challenge consists of 8 exercises against the clock, testing your strength, speed and stamina, so whether you’re sprinting from a T-800 or leaping through explosions, our tailored Dark Fate challenge will put you to the test to see if you have what it takes to face Skynet head-on.

You can take part in your local DW Fitness First gym, where the club will have its own dedicated challenge area - so you’ll have plenty of space to give Arnie a run for his money.

Dark Fate Challenge: The Exercises

  1. 800m Treadmill
  2. 30 lateral plyo box overs
  3. 30 ViPR Log Presses
  4. 30 calorie Assault AirBike
  5. 30 alternating dumbbell snatches 
  6. 30 hand-release press-ups
  7. Single-arm kettlebell shoulder to overhead. 5 left, 5 right
  8. 800m row 

Be Back to Fit

As the Dark Fate Challenge is a test of physical fitness, it may not be right for everyone. At DW Fitness First, we don’t want any of our members to feel excluded, which is why we’re also launching our Be Back to Fit campaign. We’ve created five bespoke fitness programmes each with a set goal in mind, whether that’s working your way up to the Dark Fate Challenge or simply to improve your overall fitness levels.

With five programmes to choose from, there’s something for everyone. The Be Back to Fit programmes include:

Dark Fate Preparation Programme - Training revolves around the 8 Dark Fate Challenge exercises, promising a full-body workout to get you ready.

Fat Burning Programme - A total body workout that engages a range of muscles in an interval training format, guaranteed to burn calories

Increase Strength Programme -  The perfect workout to build muscle and improve your strength

Increase Fitness Programme - Improve your overall fitness levels in no time with this varied, complete body workout.

Back Together Programme - Stay motivated with your favourite gym partner, improving your strength and cardiovascular efficiency together.

Dark Fate Preparation Programme

The perfect warm-up before taking on the Dark Fate Challenge. This programme promises a full-body workout based around the 8 key exercises in the challenge. For extra support, try linking up with one of our DW Fitness First instructors who can help keep you on the right track.

 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Mon

Treadmill 1km. 3 sets, 5 min rest in-between.

Treadmill 1km. 3 sets, 5 min rest in-between.

Treadmill 1km. 3 sets, 5 min rest in-between.

Treadmill 1km. 3 sets, 5 min rest in-between.

Treadmill 1km. 3 sets, 5 min rest in-between.

10mins max distance on each cardio element. 30mins in total. Record your combined distance.

Tue

30 Lateral Plyo Box jumps, straight into 30 ViPR Log Press. 3 sets, 3 min rest in-between.

30 Lateral Plyo Box jumps, straight into 30 ViPR Log Press. 3 sets, 3 min rest in-between.

Rest

Rest

Rest

Treadmill 800m 30 Lateral Plyo Box jumps, 30 ViPR log press, 30 Calorie Assault AirBike. x3 sets 3 min rest in-between.

Wed

30 Calorie Assault AirBike. 5 sets, 5mins rest in-between. 

Treadmill 800m into 30 calorie Assault AirBike. 3 sets, 5mins rest in-between.

30 Calorie Assault AirBike 30 alternating Dumbbell Snatches, 30 hand-release press-ups. x 3 sets, 3mins rest in-between.

30 Calorie Assault AirBike, 30 alternating Dumbbell Snatches, 30 hand-release press-ups. x 3 sets, 3mins rest in-between.

30 Calorie Assault AirBike 30 alternating Dumbbell Snatches, 30 hand-release press-ups. x 3 sets, 3mins rest in-between.

Rest

Thu

30 Dumbbell Snatches, 10 single-arm Kettlebell to 30 hand-release press-ups, overhead. 5 sets, 90 secs rest in-between.

30 Dumbbell Snatches, 10 single-arm Kettlebell to 30 hand-release press-ups, overhead. 5 sets, 60 secs rest in-between.

Rest

Rest

Rest

Treadmill 1km. 3 sets, 5 min rest in-between

Fri

Row 1km. 3 sets, 5 min rest in-between.

Assault AirBike 30 calories into 800m Row. 3 sets, 5 min rest in-between.

30 Hand release press ups into 800m Row. 3 sets, 5 min rest in-between.

30 Hand release press ups into 800m Row. 3 sets, 3 min rest in-between.

Aim to complete the Dark Fate Challenge at 70% max effort. 2 sets, 3 min rest in-between.

Rest

Sat

10-minute max distance on each cardio element. 30 minutes in total. Record your combined distance. 

Complete all the resistance elements back to back. 3 sets, 5mins rest in-between.

Complete Dark Fate Challenge at Race pace

10-minute max distance on each cardio element. 30 minutes in total. Record your combined distance.  

Complete all the resistance elements back to back. Aim to use 5mins rest in-between. heavier weights. 3 sets,

Complete Dark Fate Challenge at Race pace

Sun

Rest

Rest

Rest

Rest

Rest

Rest

 

Fat Burning Programme

The fat Burning Programme is essentially a less intense version of the popular HIIT training style with lower impact movements. You’ll be using a wide range of muscles to help you burn more calories. When you are tired just take particular care that you maintain good technique. Remember, the best way to achieve weight loss is with consistency.

   

Exercise

Time

Sets

Equipment

Week 1

1

Treadmill Walk/Run

10 minutes

1 set

Treadmill

2

Plyo Box Step Ups

40 sec on/20sec off

3 set

Plyo box

3

Front Squat

40 sec on/20sec off

3 set

ViPR

4

Push Press

40 sec on/20sec off

3 set

Dumbbell

5

Chest Press

40 sec on/20sec off

3 set

Resistance machine

6

Kettlebell Swing 

40 sec on/20sec off

3 set

Kettlebell

7

Treadmill Walk/Run

10 minutes 

1 set

Treadmill

Week 2

1

Row

2000m

1 set

Rower

2

Rocket Jump

20sec each leg /20sec off

3 sets

Plyo Box 

3

Thruster

40sec on/20sec off

3 sets

ViPR

4

Alternate curl to press

40sec on/20sec off

3 sets

Dumbbell

5

Cable chest press

40sec on/20sec off

3 sets

Duel action pulley

6

Overhead kettlebell swing

40sec on/20sec off

3 sets

Kettlebell

7

Row

2000m

1 set

Rower

Week 3

1

Assault AirBike

30sec work/30sec rest

10

Assault AirBike

2

Plyo Box Jump

40sec on/20sec off

3 sets

Plyo Box 

3

Thruster

40sec on/20sec off

3 sets

ViPR

4

Double Curl to Press

40sec on/20sec off

3 sets

Dumbbell

5

Press Up

40sec on/20sec off

3 sets

Duel action pulley

6

Alternating Clean & Press

40sec on/20sec off

3 sets

Kettlebell

7

Assault AirBike

30sec work/30sec rest

10

Assault AirBike

Week 4

1

Treadmill Walk/Run

10 minutes

1 set

Treadmill

2

Lateral Box Jump

40sec on/20sec off

3 sets

Plyo Box 

3

Log Press

40sec on/20sec off

3 sets

ViPR

4

Alternating Snatch

40sec on/20sec off

3 sets

Dumbbell

5

Hand Release Press Up

40sec on/20sec off

3 sets

Duel action pulley

6

Kettlebell Shoulder/Overhead

40sec on/20sec off

3 sets

Kettlebell

7

Row

10 minutes

1 set

Rower


Increase Strength Programme

By completing this programme, you’ll not only build your muscles but also increase your strength. Using lower reps, around 80-90% of your max weight, will increase muscular strength. Strong muscles enable functional movements that will help you during your workouts, as well as in everyday life. Don’t shy away from going heavy, but ensure you have a spotter if required.

   

Excercise

Reps

Sets

Equipment

Week 1

1

Decline Dumbell Press

6 reps

3

Adjustable Bench & Dumbells

2

Squats

6 reps

3

Barbell

3

Military Press

6 reps

3

Adjustable Bench & Dumbells

4

Straight Arm Pullover

6 reps

3

Adjustable Bench & Dumbells

5

Leg Extention

6 reps

3

Resistance Machine

6

Tricep Extention

10 reps

3

Resistance Machine

7

Lateral Raise

10 reps

3

Dumbbells

Week 2

1

Chin Ups 

6 reps

3

Assisted Chin Machine

2

Lat Pulldown

6 reps

3

Cable Machine

3

Hamstring Curl

6 reps

3

Resistance Machine

4

Seated Row

6 reps

3

Resistance Machine

5

Single Arm Row

6 reps

3

Adjustable Bench & Dumbell

6

Back Extention 

10 reps

3

Resistance Machine

Week 3

1

TRX Split Squat

60sec on/30sec rest

2

TRX / Suspension Trainer 

2

Hamstring Curl

60sec on/30sec rest

2

Swiss Ball

3

Kettlebell Front Rack Walking Lunge

12 reps/60sec rest

3

Kettlebell

4

Front Squat

8 reps/60sec rest 

3

Barbell

5

Deadlift

8 reps/60sec rest 

3

Barbell

6

Hip Thrusts

8 reps/60sec rest 

3

Barbell

7

Rollout

60sec on/30sec rest

2

Barbell

8

Prone Sandbell Flip

60sec on/30sec rest

2

Sandbell

Week 4

1

TRX Row

60sec on/30sec rest

2

TRX / Suspension Trainer

2

Duel Action Pulley (DAP) Chest Press

8 reps/60sec rest

3

DAP

3

Dips

10 reps/60sec rest

3

Dip Station

4

Cable Tricep Pushdown

10 reps/60sec rest

3

Cable

5

Alternate Lateral Raise

10 reps each arm/60sec rest

2

Dumbbell

6

Bicep Curl

10 reps each arm/60sec rest

2

EZ Bar

7

Weighted Crunch

60sec on/30sec rest

2

Sandbell

8

Alternate Curl to Press

60sec on/30sec rest

2

Dumbbell

 

If you’re completing the Increase Strength programme for the full 8 weeks, repeat weeks 1-4 with a greater resistance selection and a higher speed on your cardiovascular elements.

Increase Fitness Programme

This workout plan is perfect if you’re wishing to increase fitness quickly, whether to achieve the Dark Fate Challenge or not. If you only have limited time to improve cardio fitness, this is the one for you! As this is an intense programme, you should have some experience of pushing yourself within the club before starting this workout programme. 

 

 

Week 1

Week 2

Week 3

Week 4

Mon

20k Bike/5k Row. CV equipment with little impact. Record your time. 

20k Bike/5k Row. CV equipment with little impact. Record your time.

20k Bike/5k Row. CV equipment with little impact. Record your time.

20k Bike/5k Row. CV equipment with little impact. Record your time.

Tue

Treadmill Session 10 minute easy run. 20 minutes at 70% effort. 5 minutes easy run. 3 x 500m incline 4% with 1-minute easy jog in-between.

10-minute easy run. 25 minutes at 70% effort. 5 mins easy run, 4 x 500m incline 4% with 2 minutes easy jog in-between each set. 

10-minute easy run. 30 minutes at 70% effort. 5 minutes easy run. 3 x 500m incline 6%. Take 2 minutes easy flat run in-between each set. 

5 minutes easy run. 4 x 800m incline 6%. pace for 2 minutes flat Aim to maintain similar in-between each set.

Wed

Complete an FGT/AGT class to improve dynamic movement.

Complete an FGT/AGT class to improve dynamic movement.

Complete an FGT/AGT class to improve dynamic movement.

Complete an FGT / AGT class to improve dynamic movement. Additional stretch focus.

Thu

Assault AirBike Session. 3 mins - goal 60 RPM, 1 min rest. 2 mins - 64 RPM, 1 min rest. 1 min - 68 RPM, 1 min rest. 1 min 68 RPM, 1 min rest, 2 mins 64 RPM, 1 min rest. 3 mins 60 RPM.

Assault AirBike Session. 30 calories as fast as you can, straight off into 30 bodyweight squats x 5. 30 seconds rest in between each set.

Assault AirBike Session. 3 mins - goal 62 RPM, 1 min rest. 2 mins - 66 RPM, 1 min rest. 1 min - 70 RPM, 1 min rest. 1 min 70 RPM, 1 min rest, 2 mins 66 RPM, 1 min rest. 3 minus 62 RPM.

Assault AirBike Session. 30 calories as fast as you can, straight off into 30 bodyweight squats x 5. No rests.

Fri

Rest

Rest

Rest

Stretch & SMR

Sat

Easy run - 6K

Easy run - 6K

Easy run - 6K

Rest

Sun

Rest Row - 5K

Row - 5 x 1000m 2 minutes rest between

Row - 8 x 800m 2 minutes rest between

Dark Fate Challenge

 

If you’re completing the Increase Fitness programme for the full 8 weeks, repeat weeks 1-4 and increase your speed accordingly to really push yourself. 

Back Together Programme

Complete this programme with a friend to improve your cardiovascular efficiency and increase strength. Burn calories and body fat as you work through several high-intensity sessions with your partner at every turn, helping to inspire you through each and every session.

 

Week 1 - Complete 4 rounds

Exercise

Partner 1

Partner 2

Time

Sets

Equipment

1

Assault AirBike max output, take note of calories achieved

Rest

1 min

1

Assault AirBike 

2

Box Jumps

1 min

1

Plyo Box

3

Battlerope Wave

1 min

1

Battle Rope

4

Rest

Row Max output, take note of calories achieved

1 min

1

Ski Erg

5

Kettlebell Full Swing

1 min

1

Kettlebell 

6

Alpha Bag Clean and Slam

1 min

1

Alpha Bag

Week 2 - Complete 2 rounds

Exercise

Partner 1

Partner 2

Time

Sets

Equipment

1

800m Run @ 2% incline

-

1

Treadmill

2

ViPR Log Press

1 min

1

ViPR

3

Hand Release Press Up

1 min

1

Bodyweight

4

Assault AirBike max output, take note of calories achieved

Rest

1 min

1

Assault AirBike

5

Rest

Assault AirBike Max output, take note of calories achieved

1 min

1

Assault AirBike

6

2k row

-

1

Rower

Week 3 - Complete 1 round

Exercise

Partner 1

Partner 2

Time

Sets

Equipment

1

Complete 5k Row as quick as possible, alternate every minute.

-

1

Rower

2

Alternating dumbbell snatch

1 min

1

Dumbbell

3

Complete 200 calories on the Assault AirBike as quickly as possible, alternate every 30 seconds.

-

1

Assault AirBike

4

Single-arm Kettlebell to Overhead

30sec each arm

1

Kettlebell

5

Complete 2k Run @ 6% incline, alternate every 30 seconds

-

1

Treadmill

6

Press Up Challenge. 1 press up, stand up, 2 press ups, stand up, 3 press ups stand up. Continue until someone gives up!

-

1

Alpha Bag

Week 4 - Complete 1 round

Exercise

Partner 1

Partner 2

Time

Sets

Equipment

1

Complete the Dark Fate Challenge

Encourage

-

1

-

2

Encourage

Complete the Dark Fate Challenge

-

1

-

3

ViPR Log Press

1 min

1

ViPR

4

Alternating dumbbell snatch

1 min

1

Dumbbell

5

Hand Release Press Up

1 min

1

Bodyweight

6

Single-arm Kettlebell to Overhead

1 min

1

Kettlebell 

 

If you’re completing the Back Together programme for the full 8 weeks, repeat weeks 1-4 with a greater resistance selection and a higher speed on your cardiovascular elements.

What else can you do?

At DW Fitness First, we provide our gym members with some fantastic group fitness classes. From HIIT workouts to strength training, there’s a class to suit every workout style. 

Classes are a brilliant way to keep your workouts fresh and to keep you pumped up and motivated - especially when you’re part-way through a fitness programme! To make sure you’re thoroughly motivated and in tip-top condition to reach the end of your programme, we've picked out some of the best classes DW Fitness First has to offer for each programme:

Dark Fate Preparation - classes

AGTxNIKE - A revolutionary training class powered by Nike this high tempo class focuses on athletic performance including Speed, Power, Strength, Endurance and Agility.their training.

FGT Bootcamp/Bootcamp - Improve cardiovascular efficiency, increase strength, and vaporize body fat.

10-Minute Workouts - Our 10-minute workout series is perfect for those with busy schedules, packing a lot of training in a short amount of time. 

Fat Burning - classes

Spin - A great way to burn calories regardless of your fitness level. Using spin bikes to focus on endurance, strength, intervals, intensity and recovery. A great high intensity, low impact workout that anyone can do.

FGT Explore - Freestyle Group Training Explore allows you to master the fundamental moves of freestyle training. Leave feeling a burn looking forward to the next piece of kit. 

Les Mills BODYCOMBAT - An empowering group fitness cardio workout. During this ultimate warrior workout, you’ll strike, punch and kick your way through calories to superior cardio fitness

Increase Strength - classes

Les Mills BODYPUMP - Sculpt, tone and strengthen your entire body using a barbell! Great bodies aren’t born, they are transformed.

SHRED - An exclusive class to DW Fitness First, combining compound lifting with HIIT principles.

FGT Glute Gains - Freestyle Group Training Glute Gains focuses on time under tension to lift & shape your glutes. Build lower body lean muscle strength with this resistance band led workout. 

Increase Fitness - classes

FGT HIIT - Improve heart and lung function, burn calories and vaporize body fat. Work at high intensity and pace with equal bursts of 30-second work and rest intervals.

Les Mills BODYATTACK - BODYATTACK is the sports-inspired cardio workout for building strength and stamina. This high-energy class combines athletic movements, strength and stabilisation exercises. 

Workout plan - Swim intervals - For blasting away fat and sculpting core muscle groups, try our specially designed swimming intervals workout plan. This full-body workout puts your muscles to the test and lasts for 45-60 minutes.

Back Together - classes

FGT Core - Build a strong, controlled core, using your body weight and various small pieces of equipment. Work in pairs to complete our supersets twice to work both sides of the core. 

AGTxNIKE Partner Challenge - Healthy competition increases fitness levels based on our revolutionary class AGTxNike. This challenge will be for you and a partner to record how quickly you can reach 10 reps of a paired exercise using elements of functional equipment and bodyweight movements. 

A fitness plan for you

Although we’re calling it a challenge, the only person you’ll be up against in Dark Fate is yourself. This is why we’ve created fitness programmes to help you work towards whatever your goals are. Even if you’re not taking part in Dark Fate and simply want to improve your overall fitness levels.

After completing each workout in one of our fitness programmes, make a note of how well you performed so you can track your progress. We are then encouraging our members to head back to the gym in the future to complete it a second time, so you can see just how far you’ve come since first starting out. If you’re really looking to push yourself, why not try out all the fitness programmes? Just ensure you give yourself enough rest to let your body recover between programmes to prevent injury.

If the Dark Fate Challenge has you fired up and ready to train, why not enjoy a free workout on us? Head down to your local DW Fitness First gym and make use of our three-day guest pass.

For more helpful information, as well as expert fitness and nutrition tips, head over to Inside Track.