Avoid lifestyle diseases, train for strong lean body in 10 weeks
Learn Boxing fundamentals
If you want to be inspired, understand the spirit of boxing training, get in amazing shape, learn how to adopt a healthy life style, avoid lifestyle related diseases and finally achieve your training goals – this program is for you!
The program “In shape in 10 weeks” is created by by Leon Holbæk and Ashira Oure. It is designed to get you lean, strong and healthy body in just 10 weeks. Most importantly while you get in shape you also avoid lifestyle diseases.
In this program the focus will be on the weight loss and improvement of the musculature. By combining a detailed workout with a tailored nutrition plan, you can be sure to boost your metabolism and finally get those abs to show.
The program will be adapted to your individual level. So anyone, regardless of the ability or age can apply to attend this program. Gradually we will increase the intensity of the training when your body is strong enough for it.
Over the 10 weeks we will help you change your daily routine to the better.
This program is for any individuals wanting to drastically improve their shape and life style in just 10 weeks
What you will get in the programme:
- 3X weekly training sessions (closed classes, max 20 participants)
- Easy nutrition plan tailored after your personal needs
- Weekly follow-up on weight
- Invitation to an exclusive Facebook group with plenty of room for discussion and sharing.
- Workout plan matching you individual level
- Possibility for individual coaching
With 10 weeks of hard work, don’t expect this program to be easy, but it will definitely be worth it. Expect a very intense and structured program covering a broad aspects of boxing and training in general.
Forms of training you can expect on the program:
- Cardiovascular training
- Circuit training
- Boxing training (reflex, coordination, timing, focus, mobility, agility)
- Weight and strength training
- Weight and strength training
Before we get started
We will do a health check and measurements. This includes:
- Retinalyse eye screening
- Blood pressure monitoring
- Physical Body measuring: height, chest, waist, hips, arms and weight
- Urinalysis (by stripes)
- Pulse oximetry
- Tanita machine that we will use to check , BMI,Metabolic age, fat%, Visceral fat. Muscle mass, fat, mass.
- Dr. Will be on hand to review the health result.
We will have weekly weight check and repeat health check midway and at the end of the 10th week in order to follow up your progress.
After the program you will not only achieve your goals. The knowledge you will get about your own body and its physical performance will help you to live a healthy lifestyle in the future.
The Makers of the the program
Leon Holbæk
Founder of “Boxing Lab”. Former Danish boxing Champion, participant in the Military World boxing Championship. Guiness World Record: “One-Hand-Push up”.
Furthermore, Leon has trained elite athletes for many years.
Evans Ashira Oure
Founder of “Creating Healthy LifeStyle”. Has been Elite athlete, African Champion, Commonwealth Champion, Olympian 1996 Atlanta Georgia, two times Middleweight World Champion.
Multi-weight world title challenger. Furthermore, Ashira Oure has been Chief sparring partner for Floyd Mayweather and was promoted by hall of fame promoter Don King In USA.
Team
Ashira Oure
2x MIddleweight Champion of the world. Co creator of the concept. 2X world title Challenger. Olympian 1996 Atlanta Georgia USA. African and Commonwealth Champion.
Julie Olgaard Group
Julie’s experience is of boxing training Copenhagen and California. 12yrs.
Dr Mette Isaksen
Evaluating health check results and advice.
Freddy Ashira
Jysk Champion 8 fights 5 wins 3 losses
Allan Ashira
2019 Jysk Champion. 14 fights 3 losses 11wins 9Ko.
Fredrick Oxholm
Over 12 yrs of boxing training and fighting experience 3 fights 3 wins.
Lucas Ashira
Former Danish Basketball Champion & Stockholm Champion. 2 fights 2wins. London youth Champion.
Champions Corner
Company Corner
AOBTL Companies priotirize Health – Training and nutrition. Life longevity, growth and quality life. Body type training at Ashira Oure Boxing training Lab.
Success Story
With proven success stories, you can feel can confident that this program will get you in the best shape of your life.
I’m 55 years old and I have been training together with Ashira for 10 years.
When I started, my former husband had just died and I needed some changes in my life. I was very thin and with almost no muscles. After the first day, Ashira didn’t think I would be back, but I did, and I have been training ever since.
Within a few months, I gain muscles, and especially my arms and legs became much more shaped to look at. Over the years I have become stronger, I’m able to keep my weight, I have good developed ABS and have been able to keep my carves. Have good boxing skills and as a bonus I hardly ever get sick.
Am busy leading big projects and teams at Sampension, and although I sometimes get tired after a busy day, I always stick to my training schedule- also because I know that I feel much better after the funny hours together with Ashira. And I sleep like a baby in the night.
I love my successful healthy lifestyle and hope I can keep up the hard work many more years.
DIETARY PLAN
Nutrition and Training Recommendations
There is a saying in boxing: the left jab takes you around the world, the right punch takes you around the block. Let’s find out.
Find your body type.
There are three body types that are broadly characterized as follows:
- Endomorph – larger in appearance with a heavier fat accumulation and little muscle definition, difficulty to lose weight despite what has been tried
- Mesomorph – naturally muscular and can build them while staying lean
- Ectomorph – has difficulty putting on weight, naturally lanky and lean
Which one are you? Take the above test and find out.
The focus should be on your lifestyle, which means choosing the right exercises and the right nutrition for your body type. It’s the lifestyle to stay sharp 365 days a year.
The practice will be to post a plate that contains the same values throughout the week, month, season and year. With a twist you can switch your carbs, getting carbs from either vegetables, fruits or whole grains. Understanding your supplements, consistency and keeping them exciting. The same goes with your training program where the exercises you chose should be effective and consistent – and remember to change them every second to third week in order to keep the exercises exiting but also to give them time to work.
1. ENDOMORPH
People with an endomorph body type may gain weight easier and take longer to lose it because they tend to have a slow metabolism, low muscle mass, and a high amount of body fat. However, endomorphs can pack on muscle easy. The bad news is this body type is prone to excessive accumulation of body fat, especially in the form of a large “spare tire” in the midsection.
Endomorph diet plans usually focus on avoiding refined carbohydrates and eating a mix of healthy fat, proteins, and carbohydrates from vegetables, nuts, fruits, and whole-grain nutrition. 20% carbs, 35% healthy fat and 45% protein.
Endomorph should focus on building muscle by lifting moderate to heavy weights, but also to incorporate as much cardio as possible. HIIT Cardio Training is a great addition to the workout. Training base line: 3 days strength training for 35–45 minutes a week. Aim to complete more work in less time (intensity). Short rest periods between the sets, 30-60 sec. rest. Keep a high heart rate. Incorporate compound movement to burn more calories. Moderate to heavy weight, 8-15reps. 3 days cardio for 45–60 minutes a weekwhere at least one of the cardio trainings should be Hiit training. 1 day for recovery (rest day).
This approach will help trim fat, reduce the waistline, and improve insulin resistance.
Here are the foods you’re advised to eat on an endomorph diet.
Meat and Fish
- Chicken
- Turkey
- Salmon
- Cod
Dairy
- Yogurt
- Milk
Fruit and vegetables
- Berries
- Apples
- Pears
- Asparagus
- Zucchini
- Tomatoes
- Onions
- Greens (spinach, kale, romaine)
Nuts and seeds
- Nut and seed butter
- Almonds
- Pistachios
- Sunflower seeds
- Pumpkin seeds
Grains and starchy vegetables
- Sweet potatoes
- Squash
- Quinoa
- Brown rice
- Beans
- Oats
A 7-Day sample meal plan for the Endomorph Body Type
DAY 1
Breakfast 2 scrambled eggs plus 1 egg white and spinach
Snack Sunflower seeds and a piece of fruit
Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon
Snack Deli meat wrapped around asparagus spears
Dinner Grilled chicken breast over zucchini noodles and tomato sauce
DAY 2
Breakfast Cottage cheese with slivered almonds and cinnamon
Snack Sliced veggies and hummus
Lunch Stir-fry made with chicken and peppers over brown rice
Snack Sliced apple with peanut butter
Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado
DAY 3
Breakfast Egg frittata made with tomatoes, onions, and spinach
Snack Protein shake
Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce
Snack Hummus and sliced veggies (bell pepper, celery)
Dinner White fish drizzled in olive oil, roasted broccoli and cauliflower
DAY 4
Breakfast Smoothie made with Greek yogurt, berries, and almond milk
Snack Sliced veggies and hummus
Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast
Snack Pistachios and cubed cantaloupe
Dinner Sliced steak stir-fry over cauliflower rice
DAY 5
Breakfast Omelet made with peppers and spinach, topped with avocado slices
Snack Protein bar
Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette
Snack Carrots dipped in peanut butter
Dinner Salmon, steamed broccoli, sautéed mushrooms
DAY 6
Breakfast 2 hard-boiled eggs with blueberries
Snack Greek yogurt with sliced almonds
Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies
Snack Protein shake
Dinner Veggie and bean soup with a grilled chicken breast
DAY 7
Breakfast Greek yogurt layered with apples, cinnamon, and walnuts
Snack Hard-boiled egg and sliced avocado
Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce
Snack Hummus and veggies
Dinner Shrimp and veggie kabobs with cauliflower rice
2. MESOMORPH
A person who is a mesomorph is said to have more of an athletic body. Their body structure is more rectangular or boxy. Mesomorphs seem to burn fat and put on muscle relatively easy.
Mesomorphs respond best when their plates are divided into thirds: 35% protein, 35% carbs, vegetables (or fruit) and 30% healthy fat, whole grain.
Training base line: 3 days cardio training for 35- 45 minutes a week. One of the cardio trainings should be Hiit Training Cardio. High intensity will be good for fat burning. 3 days weight training a week for 30-60 minutes. 1 day for recovery (rest day). Protein supplement after training will be important for muscle building.
With greater muscle mass, mesomorphs enjoy a speedy metabolism and ability to process carbohydrates well, especially if they’re also performing cardio or doing weights in the gym. For that reason, experts say mesomorphs thrive on a balanced diet.
Here are the foods you’re advised to eat on an endomorph diet.
Meat and Fish
- Fish (salmon, tuna)
- Chicken
- Lean steak
- Turkey
- Eggs
- Protein shake
Dairy
- Yogurt
- Cottage cheese
Fruit and vegetables
- Berries
- Apples
- Pears
- Oranges
- Avocado
- Cauliflower
- Green beans
- Broccoli
- Asparagus
- Brussels sprouts
Nuts and seeds
- Nut and seed butter
- Almonds
- Cashews
- Pistachios
- Sunflower seeds
- Pumpkin seeds
Grains and starchy vegetables
- Sweet potatoes
- Lentils
- Quinoa
- Brown rice
- Beans
A 7-Day sample meal plan for the Mesomorph Body Type
DAY 1
Breakfast Greek yogurt parfait made with pumpkin, cinnamon, pecans, and raisins
Snack Two hard-boiled eggs and strawberries
Lunch Large salad with chopped veggies, sweet potato chunks, avocado, and vinaigrette
Snack Hummus and bell pepper sticks
Dinner Chicken and vegetable stir-fry over brown rice with crushed peanuts
DAY 2
Breakfast Smoothie made with soy milk, peanut butter, banana, and spinach
Snack Cheese stick with an orange
Lunch Three-bean chili, side salad drizzled with vinaigrette, and a small whole-grain roll
Snack Veggies with a yogurt-based dip
Dinner Spaghetti squash noodles with tomato and ground turkey sauce
DAY 3
Breakfast Whole-grain toast with almond butter, hard-boiled egg
Snack Trail mix
Lunch Pizza made on a whole-grain tortilla, topped with veggies and chicken sausage
Snack Protein bar
Dinner Baked salmon, roasted broccoli, sweet potato with a tab of butter
DAY 4
Breakfast Cottage cheese with pineapple and crushed macadamia nuts
Snack Roasted chickpeas and an orange
Lunch Turkey chili spooned into a sweet potato
Snack Packet of flavored tuna and celery sticks
Dinner Fajita lettuce wraps made with sliced steak, bell peppers, and onions, topped with avocado slices
DAY 5
Breakfast Greek yogurt with blueberries, toasted quinoa, and sunflower seeds
Snack Veggies and hummus
Lunch Whole grain wrap with chicken, sliced veggies (bell peppers, carrots) on the side
Snack Turkey rolled around sliced bell peppers and mustard
Dinner Tuna niçoise salad
DAY 6
Breakfast Avocado toast with peaches and a hard-boiled egg
Snack Chocolate protein shake
Lunch Chicken salad (made with a base of Greek yogurt) over greens
Snack Roasted lentils and an orange
Dinner Roasted chicken, sweet potatoes, and sautéed kale
DAY 7
Breakfast Slice of veggie frittata and a banana
Snack Hard Celery with peanut butter
Lunch Grilled salmon salad
Snack Protein bar
Dinner Quinoa bowl with chopped chicken, veggies, and a dollop of guacamole
3. ECTOMORPH
Generally, it is easier for Ectomorphs to lose weight. But it is very difficult for them to build muscle.
Your plate should be 20% fat, 30% protein and 50% carbs. Besides that, protein mass gainer supplement is recommended. You consume 700-1000 calories more than your body needs to maintain your current body weight. An ectomorph diet plan should focus on getting enough protein, including protein supplement.
The foundation of ectomorph training should aim to improve testosterone (your muscle building hormone) production, as this is likely to help you maximize your gains made from each and every workout. Research in the Journal of Strength and Conditioning found using compound multi-joint exercises (such as squats, deadlifts, bench presses) in a workout that lasts no more than 55 minutes is the best strategy for maximizing testosterone and muscle building. Aim for 3-4 times strength training weekly every second day. Short cardio 10-20 minutes two times weekly.
Here are some of the foods you are advised to eat on an ectomorph diet:
Meat and Fish
- Chicken
- Turkey
- White fish (cod, mah-mahi)
- Seafood (shrimp, scallops)
- Eggs
- Lean steak or beef
Dairy
- Fat-free or low-fat yogurt or milk (keep to 1 serving a day)
Fruit and vegetables
- Berries
- Mango
- Oranges
- Apples
- Pears
- Banana
- Cauliflower
- Green beans
- Broccoli
- Asparagus
- Brussels sprouts
- Squash
Nuts and seeds
- Almonds
- Pistachios
- Peanuts
- Sunflower seeds
- Pumpkin seeds
Grains and starchy vegetables
- Whole-wheat bread
- Old-fashioned or steel-cut oats
- Sweet potatoes
- Quinoa
- Brown rice
- Farro
Sample Ectomorph Meal Plan with focus on getting enough protein
Meal One Smoothie with oats, bran cereal, milk, egg whites, almond butter, natural peanut butter, natural honey, whey protein
Meal Two Grilled chicken, whole-wheat pasta, side of almonds
Meal Three Spinach leaves, lettuce, tomato, cucumber, olives, raisins, sunflower seeds, grilled chicken.
Meal Four, Pre-Workout Mixed fruit smoothie, wheat bread, sliced turkey, spinach, tomato
Meal Five, Post-Workout Mass gainer, natural peanut butter
Meal Six Steak, brown rice, almonds
Meal Seven Natural peanut butter, Greek yogurt, beef jerky, milk, serving of casein.
There is a saying in boxing: the left jab takes you around the world, the right punch takes you around the block.
This saying simply means consistency will give you better results than doing bigger things once in a while. In Boxing you use Jab to create openings, feel the distance, keep the opponent off balance, do damage and diminish opponent focus. This will work up to 80% of the fight. Big right hand is used most of the time to finish the show or do damage. Most of the time this will work around 20% .
Additional training sessions
To attain the optimal weight loss during this program, we recommend the following training sessions on days where no training is scheduled:
- Brisk walk 45-60 mins 6-8 km/h
- Start slowly if you aren’t used to running.
- Start, for example, with 60 seconds brisk walk then 60 secs slow walk.
- Run 3-5 km at a brisk tempo (e.g. 2 min brisk walk + 10 min run x 2)
- Exercise bike or MTB 40-120 mins
If you aren’t used to biking, start slowly and increase your tempo slowly. It’s good to work in intervals of, e.g., 30 second sprint and 30 seconds rest.
Remember
- Warm up beforehand (7-12 mins)
- Stretch afterward
Dietary supplements
ISOLIGHT is the perfect protein supplement for sport, fitness and weight training, as well as for weight loss/diets where the body’s muscle mass is
to be maintained.
Its composition of essential vitamins, minerals, CoQ10 and Goji berries gives you:
- Optimal conversion of proteins, fat and carbohydrates into energy.
- Antioxidants that maintain your health and strengthen your cells.
- Significantly improved immune system.
- More energy for demanding daily life.
All vitamins and minerals contain at least 100% of the recommended daily allowance, ensuring your body gets what it needs.
Nutrition Overview
The founder of this course, Leon Holbæk, has trained elite athletes for many years. These athletes function optimally only on a proper diet. Ashira Oure has been elite athlete all his career. Having been at top boxing training camps (Don King promotion and Mayweather promotion, USA), he confirms that proper diet is the key for the success.
Optimal nutrition. Together with dietary experts, we have created the following recommendations around food supplements:
- 2-3 x 20 to 25 grams Isolight daily 1 tablette Recon Pharma Multi+
- 1-3 measuring cups of Recon Pharma Omega 3
Dietary supplement: Performance, 30-50 g daily, In2zym and Recon Pharma plus 2-4 g fish oil (Udo’s Choice).
Protein
- Egg – Omega 3 – egg sates the hunger and gives fast-uptake proteins (preferably free-range and organic)
- Lean meat – preferably free-range and organic chicken or turkey without the skin
- Fish or shellfish – Omega 3, A, D, E and B vitamins
- Soya protein – if you are vegan or vegetarian, you still need protein – tofu, temph
Legumes
- Beans – Kidney, black, green edamame
- Quinoa – High in protein and improves wound recovery and brain function, red and green lentils
Fruit and greens
- Tomatoes (Ripened cherry, Roma, grapes, San Marzano), peppers, mushrooms, garlic, chili, etc.
- Cabbage and spinach – help to strengthen bones and boost immune system
- Broccoli, cauliflower, red cabbage, white cabbage, pointed cabbage and spinach
- Avocado – Omega 3 – helps to lower cholesterol and increase metabolism, bananas – contains dietary fibre
- Citrus fruits – Contain vitamin C and antioxidants – Oranges, lemons, limes and grapefruit
- Berries – Can, for example, be mixed into your protein shake – raspberries, blackberries, blueberries, strawberries, boysenberries
Starch and whole grains
- Sweet potatoes – Contain vitamin A and less starch than ordinary potatoes
- Oats – Contain dietary fibre, lots of vitamins and minerals – Rugfras
- Protein pasta – Contains dietary fibre and high protein content
Fat sources
- Nuts – only unsalted and unsweetened – walnuts, almonds, cashews, hazelnuts
- Seeds – Chia – high in Omega 3, protein and fibre – linseed, hemp seed and pumpkin seeds
- Olive oil – Cold-pressed olive oil, Udos Choice, organic plant oil and ReconPharma Omega 3 – fish oil
- Dairy products – lean cheese from, e.g. Cheesy 13%, Skyr 0.2% – high protein content, skim milk, Parmesan – contains protein, calcium and B vitamins and aids recovery
Beverages
- Water – the body is composed of 70% water and won’t work if it is dehydrated
- Drink a large glass of water before large meals
- Green tea – reduces cortisol levels and boosts the immune system
How to avoid training injuries
You can get injured if you use your body incorrectly during your training, or if you start out too hard.
Here’s some good advice for getting started without injuries:
1. Don’t start too quickly:
Take it slow in the beginning, if you start out too hard, you will easily get injuries.
Many of us start out way too hard and that means that sinews and ligaments can become overburdened, resulting in pain and actual damage which require time to heal.
Injuries and overburdening, in other words, force you to take breaks from training. The disadvantage, is that an unlucky start with pain and injuries can easily get you to lose your motivation.
2. Warm up
Use 10-15 minutes to warm up your joints and muscles. In that way, you minimise the risk of injury. A warm-up programme should contain exercises where you work with the large muscle groups, at the same time as you gradually raise your pulse.
Choose exercises where you move all the joints, stretching the large muscle groups. Perform targeted exercises in relation to the type of exercise you are about to perform.
Have you got injuries or tender joints and muscles?
If yes, you should:
- Avoid jumps and sudden twists or movements that require sudden movements or impact.
- Train with slow, controlled movements
This applies both while warming up and during the training itself. Also avoid burdening your joints in extreme positions when you train – such as over-extending your knee joint.
In general, you should be extra careful about the places where you have previously had problems with pain or overburdening injuries. If you are in doubt about how to get started with your training, ask a physiotherapist for advice.
3. Get used to training
When you start to workout more than usually, or starting up a new form of training, you should train regularly so that your body slowly gets used to the changes. Start by training for a short time each time at low intensity.
Do you experience pain after training?
If you aren’t used to training, you will be tender and tight in your muscles in the beginning. These are training pains that arise because you are using your body in a dierent way than usual. Tenderness after training isn’t dangerous, but just a sign to indicate that your body has been working hard. Nevertheless, tender muscles are also a signal to the body that it needs to become stronger.
Good training pains
The good pains are, in fact, the pains and tenderness that should be there when you have trained. That’s why they are called “good training pains”.
Bad training pains
If you’re experiencing pain after training it can feel like it is cutting, burning, stinging or aching. If you have overburdened your muscles and joints, your joints can also swell up. The bad pains are those you must not get in connection with your training.
If you have bad pains before training, these should not be provoked further when training.
Joint pains should disappear again
You can certainly experience a little pain in your joints after training without this being a sign of an injury or overburdening. But such pains should disappear within a few hours of training. If they don’t, you have most likely overburdened your joints.
What should you do if you experience muscle or joint pains after training?
Train for a shorter time or at lower intensity next time and perhaps involve some rehab exercise with the training until the worst of the pain has gone.
To sum up, I would say there is so much education people do this days. With the technology that is available, is exciting to use Medical technology in fitness to make result accurate, smarter and interesting. ( We have a saying that goes, if you want to go fast do it alone, you want to father do it together)
AOBC – Train like a Champ!
Train like a champion, get in a life-changing shape in 8 weeks.
In this program, we are dedicated to developing a healthy lifestyle and championship mindset.
We offer our members a variety of training by having different facilities.
With the boxing discipline at its core
AOBC offers a wide range of services, including strength & conditioning, boxing lessons, circuit training, Co-operate classes, group classes, health checks and nutrition advice.
AOBC can also provide injury services, as we are working closely together with the physiotherapists at Well-come fitness and spa. This means that we can provide innovative management plans, including manual therapy, clinical rehabilitation and specialized treatment. Always closely overlooked within the context of the overall physical health.
We believe that in offering this full-service holistic approach, our clients receive the mindset of a comprehensive and unrivalled champion, in their goal for a healthy lifestyle. Learning how to train like a Champ…and therefore gain success in a healthy lifestyle and creating a Championship mindset.
The training programs will follow week by week of training through ( train like a champion course).
Based on mindset and a healthy lifestyle.
We will have weekly weight check and repeat health check midway and at the end of the 8th week in order to follow up your progress.
”Winning is not
everything,
but the only thing”
Hellerup
Philip Heymans Alle 17
2900 Hellerup
Holte
Røjelskær 13
2840 Holte
Tel: +45 50 21 67 10
www.ashiraoure.com
10 weeks get in shape.
The focus of our programs is health, fitness combined with the technology of health eg, Blood pressure, visceral fat, BMI and advice on nutrition. Avoiding lifestyle diseases.
Training Programs tailored at your fitness level so we follow you up step by step.
Most importantly avoiding lifestyle disease and injuries. Keeping you active on our Facebook exclusive page where we share the experience every day and share information on diet and supplement programs you use for training the days you not training in the groups.
We all want quality life and it comes with the sacrifice of some of our bad and good habits for a healthy lifestyle. At the end of the course, everyone is a winner having developed new training habits, leaned healthy eating, got better body age, look better and think better. feel better and most important avoid lifestyle diseases.
The programs offered and delivered by well-come fitness & spa / AOBC unrivalled level of training.
8 weeks Train like a Champion program
This program is for people who are in good or ok shape and want to move it to the next level mentally and physically. As most of our program healthy lifestyle is the focus we. We do the health Check in the start. As we start on the programs nutrition advice is the pillar of Champion mindset. This program is very intresting you being your own competition.
Like you need to beat your fat%, BMI, Visceral Fat, metabolic age. your speed, number of pull-ups, squats, Push-ups, seat ups.
Everyone is going to be a winner in the end. At the end of the day
Having this kind of programs at well/come fitness & spa moves the standard to international level, and rivalled by none.