Sport Sunday, January 17th Words by: Adam Knight

Fit Week Challenge #2: Indoor Fan Dance

Sport Sunday, January 17th

Fit Week Challenge #2: Indoor Fan Dance

Welcome to the second in a series of fun, daily Get Fit challenges set by our very own fitness guru, Max Munro.

Kickstart your training, and your year, with these challenges – and let us know how you do on Facebook, Twitter or Instagram.

The best photos and videos will win a FREE place on Max's next bootcamp (which usually cost £100).

To check out the challenge from Day 1 'Bring Sally Up', click here.

Fit Week Challenge #2: “The indoor Fan Dance”

Not a form of oriental dance-a-cise, the name for today’s challenge comes from the notorious Brecon Beacons route traversed by prospective SAS soldiers during selection.

In the military exercise, the soldiers climb Pen-y-Fan, descend and climb it again, with 20kg on their back.

Our version is not quite as gruelling, but will give you a good cardio workout – and strengthen your glutes and thighs throughout the day, or in one short, sharp leg-burning burst if you prefer.

South Wales’ highest mountain, Pen-Y-Fan’s summit towers around 668m above its base camp.  

So the idea for this challenge is that you climb the equivalent of 668m – around 222 stairs – at home, at work, at the gym, wherever you want, over the next 24 hours.

For the more ‘daring’, you can take on the Super Trooper level – or the equivalent of climbing Pen-y-fan, descending and climbing it again.

You can spilt that down however you want.

You could take a note of how many stairs there are in your office and tick a few off every time you go up and down them for your coffee break. You might want to run up and down your stairs at home ten times before you jump in the shower, and then do the same again before dinner. Or you might want to plug in one of our workout playlists and take on the lot, slow and steady.

It doesn’t matter how you get them done, just get to your magic number.

And send us a pic on Facebook, Twitter or Instagram once you make it to the top of your own personal Pen-Y-Fan for a chance of winning a free bootcamp place.

If this has got you in the mood for some real-life hiking, check out our feature on Herefordshire's best walks here.



Max Munro is a certified Crossfit trainer, runs a variety of popular bootcamps and workout classes across the county and also specialises in personal training.

For more information about his sessions call him 07492 676611 or email

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