Load Up Your Physical and Mental Fitness With This Weight-Vest Workout

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We’ve all done our fair share of bodyweight sessions in the last year and a half, and we think it’s fair to say they can, at times, become, a little, tedious. But the simple addition of a weighted vest can totally transform a basic bodyweight workout into a test of muscle, metabolism and mental grit.

Don’t believe us? Have a go at this loaded test of physical and mental fitness, created by MH Elite coach Scott Britton, founder of the Battle Cancer CrossFit Challenge.

Read Britton’s key advice, watch his tips video and then find the full workout description below. Time to load up.


Be Okay with Resetting

For those of us who’ve managed to overcome the challenge of starting a fitness journey, the vest can be an uncomfortable leveller. Maybe you’ve lost some weight and you’re starting to feel more agile and are moving better – remind yourself how far you’ve come rather than fixating on how far you have to go.

Breathe Through It

Having the vest on your chest as you run means you have to pay attention to your breathing like never before and live with the fact that simple bodyweight movements can suddenly be a lot more challenging than you remember. Focussing on slowing down your breathing can take your mind off the extra load and keep your heart rate down.

Stay Hands Free

For the first part of the workout, endeavour not touch the vest at all. You can easily get caught in a trap of constantly readjusting the straps, trying to take some pressure off your chest, or attempting to stop it from jiggling – a technical term – around on the run. Stay as disciplined as you can, and keep your hands off. You can do this, right?


The Weight-vest Workout

2 Rounds of:

1) Run x 800m

The weighted vest will, obviously, make your upper body feel heavier, but maintain your arm drive (A), ensure your strides are consistent (B) and keep your chest up, so you can suck in some deep breaths.

arm, leg, human leg, human body, wrist, elbow, shoulder, hand, joint, knee,

2) Push-Up x 60 reps

Keeping your core tight (A), lower your chest to the floor (B), then press up. Squeeze your glutes and abs to stay strong as you start to fatigue. Break this up into smaller sets.

human, athletic dance move, dancer, choreography, muscle, fun, lunge, recreation, illustration, running,


3) Run x 600m

Okay, 600m this time. Focus on your maintaining a strong core to stop the vest bearing down on your chest. Again, maintain your arm drive (A), and keep driving forwards with your head up (B).

arm, leg, human leg, human body, wrist, elbow, shoulder, hand, joint, knee,


4) Press-ups x 40 reps

Keeping your core tight (A), lower your chest to the floor (B), then press up. Changing your grip helps, so do a set with arms wide, then the next in the normal position.

human, athletic dance move, dancer, choreography, muscle, fun, lunge, recreation, illustration, running,


5) Run x 400m run

Your last run for this round, so get this done at a decent pace. Drive with your arms (A), and focus on your the recovery phase with your lower body (B). If it feels like you’re plodding, you most likely are.

arm, leg, human leg, human body, wrist, elbow, shoulder, hand, joint, knee,


6) Press-ups x 20 reps

The last push. Lower your chest to the floor (A), then press up (B). It’s still a good idea to break this up as you did with the larger sets, as you’ve got another full round to do after this one.

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