Saturday, August 14, 2010

F!T F!X Workout

AM Workout

At the gym find the largest dumbbells you can, one in each hand and walk.

3 Sets Famers Walk 40m
3 Sets Famers Walk 20m

PM Workout

Try improve on your Deadlift Max
1 Rep Trying to get to your max
Let me know what you got up to?

Friday, August 13, 2010

F!T F!X Workout

A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

Using the tabata method. Complete the following workout, 8 sets of each.

Jumping Pull Ups
Squat Thurst
Box Jumps
Push Ups


Kettlbell Swing

Tabata training is the fastest way to lose weight and gain fitness, and takes only four minutes

Sunday, August 1, 2010

F!T F!X Workout

Todays workout, I decided to challange my legs.
1km Lunge Walking
Let me know how your legs feel

Saturday, July 31, 2010

F!T F!X Workout

Complete 50 Reps of the following exercises

Keg Push Ups
Keg Bent Over Row
Push Up
Jumping Pull Up
Keg Chest Press
Keg Upright Row
Kettlebell Chest Press (1 each hand)
Kettlebell Renegade Row (1 each hand)
Kettlebell Bi Curl
Kettlebell Tri Ext
Hammer Curl
Skull Crusher
Cable Bicep Curl
Cable Tricep Rope Press Down
Jumping Chin Up
Bench Dip

Select your own weights, if you do not have a keg, use a barbell. I used 30kg Keg and 12kg Kettlbells.

Friday, July 30, 2010

F!T F!X Workout

10 Sets of the following workout:

One Arm Kettlebell Swings - 15 Each Arm
Bear Crawl Down a Hill
Push Ups
Bear Crawl Backwards Up a Hill

Start with 20 Push ups and each set drop 2 push ups

Thursday, July 29, 2010

F!T F!X Workout

At the gym select 5 leg exercises and do 100 Reps at each.
Complete 100 Reps before moving on. I do the following exercises:

Leg Press (100kg)
Deadlift (50kg)
Hamstring Curl (30kg)
Calf Raise (100kg)
Good Morning (20kg)

Use weight to suit, Let me know how you pull up after 500 reps of Legs.

Wednesday, July 28, 2010

F!T F!X Workout

Todays workout is focusing on the shoulders.

20 Reps - 30kg Keg Burpee Rows
400m Walk with Keg Above Head (30kg keg)

Rest 1 Min

20 Reps - 12kg Dual Kettlbell Swings
400m Alternating Shoulder Press (12kg Kettlebells)

(Select Weights to suit, remember it's only one set of each, so go heavy! If you don't have a keg use a barbell)

Tuesday, July 27, 2010

F!T F!X Workout

Complete Max Bench Press for 10 times doing only 1 Rep
Rest after each rep, then try again.


How much did you bench press?

Sunday, July 25, 2010

F!T F!X Workout

Find a big hill and do the following workout.

‎20 Kettlbell Swings - 20kg
Hill Run
30 Kettlbell Swings - 16kg
Hill Run
40 Kettlbell Swings - 12kg
Hill Run

Saturday, July 24, 2010

F!T F!X Workout

3 Sets of this:
30 Sled Hammer Slams Left
30 Sled Hammer Slams Right
Rest same amount of time it takes to do a set

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