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Burn Fat, Build Strength and Get Lean in Just 6 Weeks

Rudi Witkowsky

Castle Free has teamed up with Rudi Witkowsky to bring you our six-week programme, guaranteed to deliver some serious results.

Being active on a regular basis is important. I go to the gym most days of the week as it has all the necessary equipment for different types of training. But you don’t need a personal trainer or gym membership to get yourself into shape. All you need is a resistance band, a ball, weights, 20 minutes three times a week and the right attitude. 

 

The #FitChallenge, brought to you by Castle Free, is a fitness programme is made up of two high-intensity workouts. They have been designed to burn fat, build strength and promote a lean, healthy physique. These routines should be repeated, rotating between the two, over a six-week period for optimal results. Each day’s workout should be repeated four times per session, with 20 seconds of rest between each round. 

 

Depending on your fitness level, you might struggle at first. But you will soon start to feel yourself becoming stronger. When you do, start increasing the speed of each move and add some weights to make your body work harder and become stronger. 

 

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You got this, boys. Get ready to get ripped!

 

Castle Free 6-week Programme: Routine #1

 

Monday

Repeat each of the following reps for 60 seconds 

  • Squat presses
  • Lunge bicep curl
  • Bear crawl with superman
  • Plank

 

Rest for 20 seconds and repeat. Do this four times. 

 

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Wednesday

Repeat each of the following reps for 60 seconds 

  • Burpee row
  • Goblet squat (get up with a jump)
  • Elbow to knees into V leg raises
  • Ab jacks into wide tucks

 

Rest for 20 seconds and repeat. Do this four times.  

 

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Friday

Repeat each of the following reps for 60 seconds 

  • Plank push-ups into toe touches
  • Flutter kicks with punches
  • Squat jump bear crawl with resistance band
  • Gorilla burpees

 

Rest for 20 seconds and repeat. Do this four times.  

 

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Weekend

The weekend might be a time to rest, but it’s also a great time to engage in some active recovery. This can be any type of physical activity that you enjoy and get your blood pumping without feeling like a traditional workout. Some good options include running, hiking, cycling, swimming or surfing. 

 

These are easy to fit into most weekend plans as they all have a social element. And you can gain strength and burn fat while doing them!

 

Castle Free 6-week Programme: Routine #2

 

Monday

Repeat each of the following reps for 60 seconds 

  • Oblique twist and ab crush
  • Weighted V sit
  • Side-to-side ball push-up
  • Ball slam into a push-up

 

Rest for 20 seconds and repeat. Do this four times.

 

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Wednesday

Repeat each of the following reps for 60 seconds 

  • Mountain climbers
  • Elbow to knees into V leg raises
  • Dumbell row
  • Ab jacks into wide tucks

 

Rest for 20 seconds and repeat. Do this four times.

 

#fitchallenge, rudi witkowsky, workout, workout programme, get fit, burn fat, get lean, fit, fitness, exercise, exercise routine, workout routine, castle free, free to be, free to move, beer, zero-alcohol beer, non-alcoholic beer

 

Friday

Repeat each of the following reps for 60 seconds 

  • Weighted deadlift
  • Flutter kicks with punches
  • Squat press with resistance band
  • Plank push-ups into toe touches

 

Rest for 20 seconds and repeat. Do this four times.

 

#fitchallenge, rudi witkowsky, workout, workout programme, get fit, burn fat, get lean, fit, fitness, exercise, exercise routine, workout routine, castle free, free to be, free to move, beer, zero-alcohol beer, non-alcoholic beer

 

Rudi’s Tip: Stay Hydrated

 

It’s important to make sure that you are keeping your hydration levels up when you are working out and to rehydrate after a session. Castle Free contains no alcohol, is low in calories and aids in active recovery due to its carbohydrate and sodium content. Don’t mind if I do!

 

#fitchallenge, rudi witkowsky, workout, workout programme, get fit, burn fat, get lean, fit, fitness, exercise, exercise routine, workout routine, castle free, free to be, free to move, beer, zero-alcohol beer, non-alcoholic beer

 

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