Tom Alfry Fitness
Super League 500
Super League 500 comprises 10 exercises of 50 repetitions each to challenge the hardiest fitness machines/machinettes.
A test of stamina, willpower and determination the 500 will push you to your limits. But if you complete it, you will join the ranks of a select few and possibly challenge for the top spot!
So, give it a go and let's see what you are made of...
Who is the fittest of them all?
Demo videos coming soon...
The Exercises
| Exercise No. | Exercise Name | Repetitions |
| 1 | Backward lunge, front kick | 25 each side |
| 2 | Crab press-Up | 50 |
| 3 | Squat jumps | 50 |
| 4 | Plank 1 arm reaches | 25 each arm |
| 5 | Mountain climbers | 50 |
| 6 | Side plank raises | 25 each side |
| 7 | One arm side press-ups | 25 each side |
| 8 | Shuttles 10m | 50 |
| 9 | Plank geckos | 25 each side |
| 10 | Lunge jumps | 50 |
Inspiring fitness through enjoyment
The Super League Table
| Rank | Name | Time |
| 1 | David Khabie-Zeitoune | 17 minutes 8 seconds |
| 2 | Dyson Bogg | 22 minutes 19 seconds |
| 3 | James Herlihy | 27 minutes 27 seconds |
| 4 | ||
| 5 | ||
| 6 | ||
| 7 | ||
| 8 | ||
| 9 | ||
| 10 |
The Rules
The key is speed and good form. You can have as much rest as you need, but the less rest you can take the better the total time.
The clock starts when you begin the first exercise and stops once you have completed all the reps on all 10 exercises. No stops for water breaks, breath catching or loo trips.
If your form goes on something like the press-ups or plank, then you can drop your knees and continue. However this must only be after your form fails in the full position.
The exercises must be completed in order, starting at 1 and finishing with number 10 in sequential order.
Tom has final say on everything. If you have a question before you undertake the challenge then email me.
All results to tom@tomalfry.co.uk
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