Fit to Fly: Challenger Workout

18-minute interval training routine

This is a high intensity interval training routine that features multiple exercises performed in rapid succession and is designed to shock your body and improve your cardiovascular health. 

In this 18-minute interval training routine, you will perform two intervals consisting of two exercises of 10-reps each. You will repeat each interval as many times as possible within 2-minutes followed by a 1-minute rest. After you complete the first interval, you will move on to the second one.

Interval 1 / 2 minutes:

10 triceps dips
10 jumping lunges

Rest: 1 minute

Interval 2 / 2 minutes:

10 skater jumps
10 knee tucks

Rest: 1 minute

You will repeat the sequence 3 times.

Movements included in this workout

Triceps Dips

Place your hands on the front of the seat with your feet flat on the floor roughly shoulder-width apart and with your knees bent. Slowly bend your elbows and lower your body as far as you can without straining yourself and then press back up powerfully. Be sure to keep your elbows tucked directly behind your shoulder blades.

Jumping Lunges

Begin by standing with your feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge with both knees bent at 90 degrees. Jump up and switch your legs in midair so that you land in a lunge with your right leg forward. Continue jumping back and forth, pausing as little as possible.

Skater Jumps

From a standing position, shift your weight onto your left leg, bend your left knee to lower your hips and cross your right leg behind your left. Bound to your right by pushing off with your left leg. Land softly on your right leg, allowing your left leg to cross behind your right leg. Pause, and then repeat the movement, this time pushing off with your right leg and landing on your left leg.

Knee Tucks

Begin seated on the ground. Place your hands about an inch behind your back with your fingers facing forward, your knees bent your feet flat on the floor. Lift both feet off the ground and extend your legs while you lower your back, keeping your weight balanced on your glutes. Perform a full extension without touching the ground and then slowly bring your knees back towards your chest while raising your back to an upright position.  

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  • 18-Minute Interval Workout for Challenger Aircraft

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Participating in any fitness activity is potentially hazardous and can result in physical injury.  Bombardier recommends consulting a qualified healthcare provider before beginning any new fitness program.  Do not attempt this fitness program if you have been advised to avoid strenuous activity.  Immediately stop your activity if you feel faint, feel dizzy, have physical discomfort, or are short of breath.

Perform these exercises at your own risk.  Do not attempt these exercises if unsafe to do so in the circumstances or during turbulence.

Bombardier is not responsible or liable for any injury or harm you may sustain as a result of this fitness program.

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