This 12 Week Long Challenge Up Program Will Get Your Body and Mind to Finish an Adventurous Obstacle Race and Boost Your Self-Esteem.



Sign up here for 12-week Challenge-Up program.

Are you tired of working long hours holed up in your office? Do you want to step out into an adventurous race that is mad fun and will boost your stamina and self-esteem?

Do you want to hang out with your buddies and have fun hill climbing, running, swimming and rope climbing and feel alive again?

Have signed up for your first Obstacle race but don’t know where to start from? Worry not I will tell you how.

Obstacle racing demands total body fitness. To get ready for an obstacle race you will need the training to ensure that you’re prepared to hack all the obstacles and have fun.

The Challenge Up Your Body and Mind course will focus on workouts for strength building, running, rope climbing crawls and endurance training.

Prepare to encounter a variety of races with this scalable training plan that’s designed to boost power, strength, and mobility.

Core areas in the course

Improving whole body strength

You will need both upper body and lower body strength to navigate under barbed wires, climb hills, climb ropes and carry sand filled bags.

You don’t want to run of out energy halfway through the race and miss out on the fun. The program will include some strength building to make sure you are ready to complete the whole race.

Increasing endurance

Obstacle races require a perfect combination of strength and endurance in competition. You will need explosive strength and endurance and stamina to complete the race.

Or else how do you keep going on and on in a 5 to 20km race full of obstacles and adrenaline rush, not forgetting barbed wires and the risk to be electrocuted?

Prior practice will help you do that. The course will include sprints, and long runs to build endurance so that you can get across the finish line.

Increasing speed and agility

The 12-week program includes a variety of workouts that will include running and some actual challenges that you will find in the obstacle race.

You can’t afford to get time penalties and burpee penalties because you failed to hack an obstacle as required.

 Nutrition guidance

Obstacle races will help you build an amazing athletic body by turning workouts as mad fun and also make fitness something to look forward to.

Moreover, it is a sure way to get new thrills and feel alive. Nevertheless, some people fail and walk the entire time.

While there’s nothing wrong in accepting defeat, you will boost your self-esteem if you can go through the entire event and even win.

You wouldn’t want to stop halfway through the race with the lack of energy, a rumbling stomach due to missing out on having healthy meals to boost your energy levels.

This course will give your training on how to get a lean body, what to eat and drink to get optimum performance and how to be in shape for the training and the race.

This 12-week program is meant to get your ready for the race, get to the finish line on the victory side.

What are you waiting for?

Sign up for the Challenge up Your Body and Mind Program.


How to Boost Your Whole Body Strength and Endurance to Finish an Obstacle Course Run in 12 Weeks

Obstacle races involve a variety of activities in each race which present complex physical challenges that are super fun but at the same time require adequate preparation to achieve their full benefit.

You don’t need to be a veteran athlete, but prior preparation and training will largely determine your overall performance in the races.

You need to have stretchable endurance so that you can breathe during the race and have as much fun as possible.

To enjoy the entire event and not just survive it you need to on a few areas such as endurance and strength.

Strength training

During the race, you will encounter obstacles that require massive strength, such as pushing logs and rocks and jumping through walls.

It is, therefore, important to work on both your upper and lower body strength since the lack of adequate strength will cause a challenge to pass even the simplest of the obstacles.

The best way to boost your whole body strength is by doing body weight exercises like push-ups, burpees, pull ups, squats and triceps dips. These exercises will boost your core strength and help to improve your balance.

Kettlebell exercises help to improve your grip so that you can tackle rope climbing and monkey bars obstacles during the race. The goal is to assist you manage your body weight and be as light as possible yet powerful.

Apart from running, you should also practice pull-ups on a regular basis to improve your upper body strength.

Pull ups are essential for obstacles like rope climbing and other challenges that require a lot of strength to push against gravity.

You can also incorporate squats and lunges to help improve lower body strength for running and also improve your stability levels.

Endurance training

You can boost endurance by doing a lot of low-intensity races over a stretched period. To handle the intense obstacles you will need to train your body before you handle similar challenges.

I would recommend having a long run each week until you are comfortable to run longer distances. If you can finish longer distances easily then, the shorter distances won’t be such a struggle, and you will emerge on the top.

The more you adapt to complex intensive workouts the more you’ll be competitive on the main.


Sprints and running in general boosts cardiovascular fitness. Moreover, in most races you will run about 5 to 20km therefore running should be a critical part of your training.

Combining sprints with strength training will go a long way to increasing your stamina and whole body strength. Sprints will also help you to recover faster between different obstacles and help increase your speed.

High-intensity sprints and climbing hills 2-3 days each week in the course of the training will equip you with endurance to complete the majority of the obstacles.

Training for an obstacle race is a fun way to get in shape and prepare for the challenges ahead.

Whether you are searching for a stress outlet or a fitness boost, you are sure to benefit from the feeling of accomplishment that comes with achieving a new and unique goal.

Do you want to boost your whole body strength and endurance before the race?

Sign up today for the Challenge up Your Mind and Body Program to get comprehensive guidance and secure your victory!


How to Boost Your Determination and Will Power to Finish an Obstacle Course Race in 12 Weeks

Obstacle races include a myriad of grueling and complex physical exercises. The races aim to boost the physical and mental capabilities of the participants.

It is also a nice way to break the monotony of office hours and from being stuck up in traffic. When you sign up for the course, you should be prepared to undergo adrenaline rush, climbing over walls and crawling under barbed wires.

So how do you keep on going to the finish line even amidst bruises, hair sticking up on barbed wire and your face covered in mud?

Adequate training

Your main aim of enrolling to the obstacle course should be to have fun. Nevertheless, you will encounter mud trails, barbed wires, and walls to climb and without prior training, you will fail badly.

You don’t want to stop halfway through the course and feel like a failure. You need adequate training to boost your strength and endurance.

Being ready for the race will increase your courage to face even the deadliest of the obstacles because you’re fiery and have overcome fear.

This Challenge up Your Body and Mind 12-week course including strength training, endurance workouts and agility will boost our chances to be confident and succeed in the challenges.

Have the right mindset

You probably have heard the much emphasis on the importance of having the right mindset if you want to achieve any goal, and I conquer with it.

Our thoughts affect our actions and can either make us win or lose because there is a relationship between our mind, thoughts, and actions.

Tactics like visualization, meditation and self-talk can boost your mental capacity to handle challenges.

Be careful about what you tell yourself. If you believe an obstacle is very hard and beyond your ability, then you will fail.

On the other hand, if you motivate yourself that you have all it takes to hack any challenge then success in the course is eminent.

Be positive

Don’t allow challenges to bring your motivation down. Failure should not make you feel bad about yourself. The obstacles could be tough, but you’ll feel so much better about yourself if you complete the course. After all, the race being tough is the essence of the thrill.

Knowing how you’ve been challenged and stretched yourself, faced your fears is what makes it even greater. You had a rough time, but you’ve done it!

Work with a team

Don’t go to the battle alone! Register with your colleagues at work or your friends or family members.

Team members will not only boost your morale and hold your hand when you fall but also, faster members can go ahead and win, and it will be counted to the time of your team. If you don’t have willing friends, you can always make new friends during the course.

Ready to have fun? Ready for your first obstacle race?

Sign up for the Challenge up Your Body and Mind Program to get you ready.

Also, encourage your friends to sign up and go have fun together. Remember you can do all that you set your mind to. The power is in your hands.