S.P.E.E.D. Fitness Challenge Application
Thank you for purchasing our S.P.E.E.D. Fitness Challenge Application. This Fitness App offers various workouts. Each type of workout can be adjusted to your fitness level. Various types of equipment can be used or added to each workout and each exercise was selected based on their effectiveness and ability to challenge you.
Each workout is designed with specific exercises and rep schemes to inspire your best. Every workout is different since the order of exercises will always change. Every month we will release new Free and Paid workouts for you to download and use. We wish you the best as we work together to attain the best fitness of your life.
S.P.E.E.D. workout is a fitness challenge to develop your “S.P.E.E.D.” Your Strength, Power, Endurance and Energy Development with a Speed Component (as fast as possible). One component of S.P.E.E.D. without the other components is an incomplete picture in regards to fitness. Everyone usually has a favorite or a strength aspect to fitness, but no matter how great your strength, the question is how great is your weakness. You never know when you have to run, jump, duck or work for an extended period of time. Through this S.P.E.E.D. Fitness App, we hope to develop your overall S.P.E.E.D.
Take the time to work on all aspects of your fitness.
Strength: ability to exert a force against a resistance. The more weight you can move, the stronger you are. There are different kinds of strength: ability to exert a maximal amount of force one time, the ability to overcome a resistance with a fast contraction or the ability to apply force many times.
To become stronger, we need to “overload” the targeted muscles and we need to work past what we normally do. This can be accomplished by adjusting the number of repetitions, sets, the amount of resistance, or by adjusting the recovery times.
Power: ability to move a weight quickly. The faster you move a heavy object, the more powerful you are. Power is the rate of performing work and the product of strength and speed of movement. In sports, power is king.
Endurance: Ability or strength to continue or last against fatigue, stress or other conditions.
Energy: Capacity to perform at high or sustained levels over a length of time….ideally repeatedly and consistently at maximal levels.
Development: Increasing the different fitness levels through consistent and fundamental workouts.
SELECT FITNESS LEVEL:
Beginner: 3 to 5 Reps/15-30 Seconds Per Exercise
Intermediate: 5 to 15 Reps/30-45 Seconds Per Exercise
Advanced: 15 to 25 Reps/45-60 Seconds Per Exercise
Elite: 25+ Reps/60+ Seconds Per Exercise
TWO MODES OF TRAINING:
Please select from the two modes: Timed Trial or Focused Training.
Timed Trial Mode:
Perform all the exercise cards with the correct form as fast as possible. After finishing an exercise, slide your finger across the screen to start the next one. Continue until you have completed all the exercises in the program.
Your goal is to finish all the exercises in the shortest period of time. There are different exercises and various SPEED Bump/Wild Exercises (exercises with different rep schemes) specific to each Challenge that focus on your strength, speed and endurance.
To intensify, add additional resistance through dumbbells, medicine balls or resistance bands. You may also, increase the number of reps and decrease the rest time to add difficulty. Select a resistance/rep scheme that will challenge the targeted muscles. You should feel an intense burning for the last 3-5 reps of each exercise, each set.
Look through the tutorial and become familiar with the exercises. Perform a few reps of the unfamiliar exercises and the more difficult ones. Begin when you are properly warmed up.
Select the length of your workout. Perform each exercise as long as the exercise is shown. At the end of the time allotment, there will be a “Beep” sound and the next exercise will be shown. Certain exercises work one side of the body at a time. At the halfway point, switch sides. The duration of each exercise is dependent on the difficulty of that exercise and your fitness level. Use proper form and perform as many repetitions for the time allotted per card and finish as many cards as you can.