F!T F!X Workout

Swim 250m
Run 1km
Do this 3 times

F!T F!X Workout

3 Sets as fast as you can

10 Dips
10 Squats
50m Swim
10 Push Ups
10 Lunges
50m Swim

F!T F!X Workout

Time your self doing the following workout for 5 sets.

Row 300m
5 Chin Up
10 Push Up
15 Squat

(Can change row into a 500m Run)

What time did you get?

F!T F!X Workout

Using a stop watch time your self

Row 1000m
50 Thrusters (Squat into shoulder press)
30 Pull Ups

What time did you get? What weight did you use? Post your comments

F!T F!X Workout

Using a stop watch time your self

3 sets of :

500m Row
15 Push Press

F!T F!X Workout

20sec : 10sec x 8 rounds

20 seconds work 10 seconds rest.

Rower & Bike

Go flat out!

F!T F!X Workout

1000 Rep Challange

Next time your at the gym or if you have equpiment at home complete the following workout.

Do 100 Reps of each exercise before moving on to the next one.

Lunge (Add weight on the shoulders)
Bi Curl
Dip (Do on bench)
Calf Raise (Add weight)
Shoulder Press
Crunch
Squat Press (Use weight suited for you)
Good Morning (Use light weight)
Lat Pull Down
Chest Press

(Good Morning is a weight training exercise in which a barbell is held on the shoulders, behind the head. The person bends forward, bowing at the hips while keeping the back straight, and recovers to upright. The good-morning is so called because the movement resembles bowing to greet someone. It involves the hamstrings but is primarily used to strengthen the lower back.)

F!T F!X Workout

Using Rower or Bike

90 seconds on, 90 seconds off x 6 sets

All out Effort!

F!T F!X Workout

3 Sets as fast as you can

500m Row
5 Chin Ups
20 Jumping Wide Pull Ups

(working your back)

F!T F!X Workout

Complete 100 Reps of each exercise

Keg Burpie Row
Keg Shouldering

Check out Facebook fan page for videos of each exercise

F!T F!X Workout

5 Sets for as fast as you can

400m Row
10 Kettlebell Swings
400m Run
10 Thrusters

(Thruster - Squat down, keeping the weight on your shoulders.Begin by coming up and out of your squat.As you rise up, press the weights to the overhead lockout position.)

F!T F!X Workout

5 Sets for time

400m Run
15 Over Head Squats

Use a weight that suits you. Post your times?

F!T F!X Workout

AM Workout

Complete 100 Reps of the following:

Upright Row
Weighted Lunge (step wider out)

I used a 30kg keg, you can use any weight.

PM Workout

Row for 10 Mins.

F!T F!X Workout

5 Sets for time

Run 400m
50 Sit Ups (abs)
50 Back Extensions (lower back)

F!T F!X Workout

100 reps of the following:

Chest Press
Weighted Squat

F!T F!X Workout

AM Workout

100 Push Ups
100 Lunges

(If your new to exercise start without any weight, I used a 30kg Keg for both exercises, hands on keg for push up and on shoulders for lunges)

PM Workout

5 Sets as fast as you can
10 Kettlebell Swings
5 Squat Jumps
10 Push Ups

(I used 24kg Kettlebell, use a heavy one as less reps)

F!T F!X Workout

AM Workout

100 Bent Over Rows
100 Squats

(Can use any weights, barbell, dumbbells, I used a 30kg keg for both exercises)

PM Workout

3 Sets for time
Row 500m
20 Push Press

(Push Press = Stand with a light bar-bell across the front of your shoulders, your hands slightly wider than shoulder-width apart and your elbows pointed straight ahead. Bend at the hips and knees to descend about 6 inches, then quickly rise back up and explosively push the weight overhead until your arms are fully extended. Lower the weight to the starting position.)

F!T F!X Workout

5 Sets of 15 Reps

Wall Ball
Keg Burpie Row
Box Jumps
Kettlebell Swing

Unsure of exercises? Check out Facebook Fan site for videos

F!T F!X Workout

Run 10km
Ride 10km
Time how long it takes.

F!T F!X Workout

5 Sets as fast as you can
10 Tyre Flips
25 Ball Slams

F!T F!X Workout

Swim 500m
Ride 10km
Run 5km

F!T F!X Workout

Run 3km
Then Do
50 Crunches
50 Scissors
50 Sit Ups
50 Leg Raises

F!T F!X Workout

Keg Workout - Complete 4 mins of each exercise, rest 1 min bewteen exercise.

Clean (Pick Up Keg and then shoulder Press)

Bent Over Row

Shouldering Sqaut (Pick up keg, place on shoulder and squat, then repeat to other shoulder)

Push Up (Hands on keg)

Muscle Builder (Burpie Row Shoulder Press Over Head Lunge)

Your trying to do as many reps in the time frame.

You can use any weight or object (sandbag, barbell, dumbbells)

F!T F!X Workout

Row 1000m
100 Jumping Pull Ups
Row 900m
90 Jumping Pull Ups
Row 800m
80 Jumping Pull Ups
Row 700m
70 Jumping Pull Ups
Row 600m
60 Jumping Pull Ups
Row 500m
50 Jumping Pull Ups
Row 400m
40 Jumping Pull Ups
Row 300m
30 Jumping Pull Ups
Row 200m
20 Jumping Pull Ups
Row 100m
10 Jumping Pull Ups

F!T F!X Workout

100 Rep Kettlebell Challange






Alternating Swings


Overhead Lunge Walk


Bicep Curl


Thrusters


Russain Twists


Swings



How long does it take you to complete 100 reps of each exercise?

F!T F!X Workout

3 Sets as fast as you can doing:

500m Row

20 Walking Lunges with a weight over head.

I used a 20kg barbell.

F!T F!X Workout

5 Sets as qucik as you can using tyre.

5 Tyre Flips

10 Squat (butt touches tyre)

15 Dips (hands on tyre)

20 Sit Ups (feet in tyre)

F!T F!X Workout

3 Sets as fast as you can of the following:
Row 500m
20 Shoulder Press (shoulders)
20 Scissors (abs)

F!T F!X Workout

Place 2 Cones 40m apart. Complete the following:

3 Sets of Sled Pull (Running Forwards) 10 Push Ups each end (up and back is 1 set)

Rest

3 Sets of Sled Pull / Drag (Running Backwards) 10 Squats one end & 10 Frogs the other end (up and back is 1 Set)

You can use anything as a sled or any weight. I used a 30kg. You can drag along a weight with rope if you had too.

F!T F!X Workout

2 Sets as fast as you can
Row 500m
Ride 1km
15 Jumping Chin Ups
30 Star Jumps
15 Push Ups
30 Ski

F!T F!X Workout

100 Reps of the following exercises before moving on.

Push Ups (did them on keg)
Bent Over Row (I used 30kg keg)
Squats (I used 30kg keg bear hugging it)
Lunges (I used 30kg keg on shoulders)
Kettlbell Swing (16kg)
Upright Row (Used 2 kettlebells - 12kg each)

You can use a barbell with weight to suit.

F!T F!X Workout

3 Sets for 2 Mins each exercise
Rest for 1 Min after each set

Sandbag Shouldering (Alternating shoulders)
Sledge Hammer Slams ( Alternating each side)
Sandbag Pick Up and Press
Trye Flips

F!T F!X Workout

100 Reps of the following exercises as fast as you can

Deadlift - [Legs] - I used a 30kg Keg, you can use a barbell
Jumping Pull up - [Back] - Jump and pull you self up
Dips - [Triceps] - Great for the ladies, working them arms
Crunch - [Abs] - Legs 90 Degree in air
Star Jumps - [Cardio]

F!T F!X Workout

Using a rowing machine do 3 sets of this:

Row 500m then 5 Burpies and 10 V-Situps

F!T F!X Workout

This mornings workout complete 5 Sets of this:
25 Kettlebell Swings (I used 20kg)
400m Run

Whats a kettlebell?
A ‘kettlebell’ is a traditional Russian cast iron weight that looks like a cannonball with a handle.

F!T F!X Workout

Complete 100 reps of each exercise before going on to the next.
Using a Barbell for the exercises (pick your weight).

Push Press (little squat into a shoulder press)
Bi Curl
Bent Over Row
Sumo Squat (bar on shoulders)
Calf Raise (bar on shoulders)

F!T F!X Workout

5 Sets as fast as you can go
300m Row
10 Push Ups
20 Crunch
30 Star Jumps

F!T F!X Workout

Complete 5 Sets of:
1 Km Ride
5 Chin Ups
10 Box Jumps (jump up onto a box, height of box up to you)
15 Push Press (mini squat into a shoulder press)

F!T F!X Afternoon Workout

2 Sets as fast as you can :
10 Burpies with Barbell
20 Sumo High Pull (sumo squat then upright row)
1 km Ride
500 m Row

F!T F!X Morning Workout

5 Sets of :
Ride 1km
30 Kettlebell Swings (I used 20kg)

F!T F!X Workout

Wearing a Weighted Vest complete the following workout :
3 km Run
50 Walking Lunges (legs)
50 Push Ups (chest)
50 Squats (legs)
50 Shoulder Push Ups (shoulders)
6 km Bike without vest
50 Crunch (abs)
50 Back Extension (lower back)
50 Leg Raise (lower abs)
50 Prone Leg Raise (lower back)
3 km Run without vest

F!T F!X Afternoon Workout

3 Sets as fast as you can and record time
Row 500m
5 Burpies with Med Ball (Chest touches ball)
10 Ball Slams (Ball Above head and slam down on ground)
15 Wall Balls (Squat down, explosivly come up and throw 10foot up against wall, catch and repeat)

F!T F!X Morning Workout

3km Run then
5 Sets of the following exercises :
5 Chin Ups (back)
10 Push Ups (chest)
15 Squats (legs)
20 Crucnhs (abs)

F!T F!X Workout

See how you go with this one:
3km Run
100 Tyre Flips (any size that tests you)

F!T F!X Workout

Keg Workout - See how many reps you can do.
Using a empty keg do:

5 Mins Lunges (Keg on Shoulders, Both Legs = 1 Rep)
5 Mins Bent Over Row (Keg touch Chest, Watch your back,)
5 Mins Push Ups (From toes, Core on, Chest touch keg)

Empty Keg is 10kg, you can fill it up to make harder.

F!T F!X Workout

3 Sets as fast as you can
Row 500m
10 Push Up On Med Ball
10 Russian Twist With Med Ball

F!T F!X Workout

AM Workout (Back Workout)
Run 3km
50 Jumping Wide Grip Pull Ups
50 Jumping Pull Ups
50 Jumping Chin Ups

PM Workout (Chest Workout)
3 Sets as fast as you can
Row 500m
10 Hindu Push Ups
10 Wide Grip Push Ups
10 Normal Push Ups
10 Close Grip Push Ups

F!T F!X Workout

Todays workout is 7 sets each, cycling through the 3 exercises, dropping 3 reps off each exercise each set.

AM Workout
Reps 21-19-15-12-9-6-3
Burpiee (Chest to touch ground)
Crunch
Back Extenstion

PM Workout
Reps 21-19-15-12-9-6-3
Kettlebell Swing (Pick a weight to suit you, I used 24kg)
Squat
Push Up

F!T F!X Workout

Complete the following workout in order as fast as you can, focusing on cardio, back, abs, legs.

Row 1000m
50 Jumping Pull Ups
50 Crunch
Ride 1000m
50 Sumo Squats
50 Star Jumps
Row 500m
25 Jumping Pull Ups
25 Crunch
Ride 500m
25 Sumo Squats
25 Star Jumps

F!T F!X Workout

5 Sets
Ride 1km
5 Tyre Flips
10 Box Jumps
15 Dips

F!T F!X Workout

3 Sets for Time
Row 500m
10 Burpie Pull Ups

F!T F!X Workout

30kg Keg - (Use any weight, the water makes it alot harder)

4 Mins of Keg Cleans
4 Mins of Keg Burpie Rows
2 Mins of Keg Cleans
2 Mins of Keg Burpie Rows

F!T F!X Workout

2 Sets for Time
Row 1000m
20 Push Ups
20 Jumping Pull Ups
20 Star Jumps
20 Squats
20 Crunch

F!T F!X Workout

8 Sets
Tabata 20 Sec Work 10 Sec Rest

Battle Rope Alternating Waves
Sledge Hammer Slams
Ring Rows
Squats

F!T F!X Workout

5 Sets for Time
Row 500m
5 Tuck Jumps
10 Chest Push Ups
15 Back Extensions

F!T F!X Workout

5 Sets for Time
20 Alternating Kettlebell Swings
20 Box Jumps
20 Dips

Workout

4 Sets for Time
Row 500m
5 Hindu Push Ups
5 Burpies

Wednesday - Workout

3 Sets For Time
50 Push Ups
50 Crunch

Tuesday - Workout

10 Sets for Time

20 Kettlebell swings
20 Bi Curl
80m Run

Monday - Workout

I am back - Due to a Virus and back pain I have had a few weeks off.

Todays workout:

5 Sets for time
Bike 1km
15 Squats
15 Push Ups
15 Crunch

Friday - Workout

AM Workout
10 Sets
10 Kettlebell Russian Twists
10 Kettlebell Bi Curl


PM Workout
Easy Row for 10mins

Thursday - Workout

5 Sets for time
20 Kettlebell Swings
20 Jumping Pull Ups
20 Thrusters
20 Ball Slams

Wednesday - Workout

AM Workout
100 Crunch
100 Push Ups
100 Squats
100 Back Extensions
100 Ring Row

PM Workout
3 Sets
1 Arm Jumping Pull Ups

Tuesday - Workout

Ring Workout - 5 Sets
10 Row
10 Bi Curl
5 Each Leg 1 Legged Squat

Monday - Workout

AM Workout
20 Sec Work 10 Sec Rest
Rope - Alternating Waves - Overhand grip
Sledge Hammer Slams
Rope - Alternating Waves - Underhand grip
Kettlebell Swings

PM Workout
5 Sets
Ride 500m
20 Push Ups
30 Crunch

Sunday - Rest

Rest day = $10 Group Fitness session.

Saturday - Workout

5 Sets
20 Push Press
20 Kettlebell Swing
20 Sumo High Pull
20 Ball Slams

Friday - Workout

AM Workout
20 Mins of:
5 Pull Ups
10 Push Ups
15 Situps

PM Workout
4 sets for time
Ride 500m
Row 500m

Thursday - Workout

3km run for time

Wednesday - Workout

AM Workout
Work 30 Sec Rest 10 Sec - 8 Sets
Rope Standing Power Waves
Kettlebell Swing
Rope Seated Alternating Waves
Kettlebell Russain Twist

PM Workout
3 Sets for Time
Row 500m
10 Sumo High Pull

Tuesday - Workout

AM Workout
5 Mins Sledge Hammer Slams

PM Workout
5 Sets for time
50 Star Jumps
40 Crunches
30 Back Extensions
20 Dips
10 Shoulder Push Ups

Monday - Workout

AM Workout
Row 500m
100 Push Ups

PM Workout
5 Sets for time
20 - 24kg Kettlebell Swing
10 - 1o Kg Med Ball Thruster

Sunday - Rest

Rest day, went rock climbing

Saturday - Workout

Tabata 20 Sec Work 10 Sec Rest
Battling Ropes Workout
Over Hand Alternating Small Waves
Over Hand Duel Power Waves
Under Hand Alternating Small Waves
Under Hand Duel Power Waves

Friday - Workout

AM Workout
5 Sets
Kettlebell Alternating Swings
Kettlebell Thruster
Kettlebell Tri Extenstion

PM Workout
Row 40 Sec Rest 10 Sec
12 Sets

Thursday - Workout

10 Sets for time
Bike 1km
10 Med Ball 10kg Burpies
20 Med Ball 10kg Russain Twists

Wednesday - Workout

AM Workout
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips

PM Workout
Row 500m
10 DB Burpies

Tuesday - Workout

7km Bike
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg

Monday - Workout

AM Workout
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press

PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row

Sunday - Rest

Rest day...

Saturday - Workout

6km Run

Friday - Workout

AM Workout
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings

PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension

Thursday - Workout

Run 2km
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch

Wednesday - Workout

AM Workout
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats

PM Workout
3 Sets
Row 500m
10 DB Thruster

Tuesday - Workout

3 Sets - 2 Mins Each Exercise

Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg

Monday - Workout

AM Workout
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up

PM Workout
Row 500m
10 Hindu Push Up

Sunday - Rest

Rest day...

$10 Fitness Session Day

Saturday - Workout

Run 3km
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)

Friday - Workout

AM Workout
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats

Sandbag 30kg - Keg 25kg

PM Workout
Row 3000m

Thursday - Workout

AM Workout
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings

PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg

Wednesday - Workout

AM Workout
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch

PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row

Tuesday - Workout

3 Sets for time
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps

3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing

3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats

Monday - Workout

AM Workout
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up

PM Workout
Row 500m
5 Burpie
20 Crunch

Sunday - Rest

Rest day, took some photos

Saturday - Workout

16 Min Workout
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)

Rest

4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull

Friday - Workout

AM Workout
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups

PM Workout
10 Mins
Row 50sec
Rest 10sec

Thursday - Workout

3 Sets
20 Kettlebell Swing
Stair Run

3 Sets
20 Kettlebell Curl
Stair Bunny Hop

3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head

Wednesday - Workout

AM Workout
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans

PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps

Tuesday - Workout

5 Sets for time
20 Push Ups
Run Up Hill
20 Deep Squats
Run Down Hill

Monday - Workout

AM Workout
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies

PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg

Sunday - Rest

1km Cross Country Run

Have a rest...

Saturday - Workout

8 Sets - 20 Sec Exercise 10 Sec Rest
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie

Friday - Workout

AM Workout
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump

PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders

Thursday - Workout

Kettlebell Workout in Park
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)

Wednesday - Workout

AM Workout
3km Run
3 x 50 Reps
Squat Jumps
Push Ups

PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press

Tuesday - Workout

30 Mins for sets
Weighted Vest Workout
20 Jumping Pull Ups
15 Squat Thrust
10 Shoulder Push Up
5 Ring Dip

Monday - Workout

AM Workout
2 Sets for time
2km Run
30 Kettlebell Swings

PM Workout
3 Sets
Row 500
10 Burpies

Sunday - Rest

Rest day..

Saturday - Workout

3km Run
20 Ring Dips
20 Bench Dips
20 Close Grip Push Ups
20 Dips On Floor

Friday - Workout

AM Workout
10 Reps 5 Sets
Weighted Vest
1 Arm Swing
1 Arm High Pull
1 Arm Clean
Ride 500m

PM Workout
Row 30 Sec
Rest 10 Sec
10 Mins

Thursday - Workout

Run 3km
10 Tyre Flips
20 Box Jumps on Tyre
30 Dips on Tyre
Run 2km
20 Tyre Flips
30 Box Jumps on Tyre
40 Dips on Tyre
Run 1km
30 Tyre Flips
40 Box Jumps on Tyre
50 Dips on Tyre

Wednesday - Workout

AM Workout
Med Ball Workout
5 Burpie
10 Thruster
15 Push Ups - Toes on Ball
20 Overhead Lunge
25 Ball Slam
30 Russian Twist

PM Workout
3 Sets for time
Row 500m
20 Crunch
20 Back Extension

Tuesday - Workout

10 Reps of Each exercise
5 Sets for time

Keg Deadlift
Run 100m
Keg Push Up
Run 100m
Keg Squat
Run 100m
Keg Shoulder Press
Run 100m
Keg Lunge
Run 100m
Keg Upright Row
Run 100m

Monday - Workout

AM Workout
3km Run
5 Sets of 10 Reps
Kettlebell Swing
Push Press

PM Workout
3 Sets for time
Row 500m
10 Tuck Jumps
10 Hindu Push Ups

Sunday - Rest

Rest Day

Did Gymstick course
www.gymstick.com.au

Saturday - Workout

10 Reps 3 Sets

1 Arm Kettlebell Swing
1 Arm Kettlebell High Pull
1 Arm Kettlebell Clean
1 Arm Kettlebell houlder Press
1 Arm Kettlebell Clean & Jerk
Push Ups on Kettlebells
Kettlebell Suitcase Rows

Friday - Workout

AM Workout
8 Sets Per Exercise
20 Sec Work 10 Sec Rest
Squat Hold On Wall
Deep Squat
Hover
Crunch

PM Workout
Row 50 Sec - 10 Sec Rest
10 Mins

Thursday - Workout

3km Run
20 Kettlbell Swing
20 Kettlebell Russain Twist
20 Kettlebell Squat Thrust
20 Kettlebell Push Ups
20 Kettlebell Suitcase Rows

Wednesday - Workout

AM Workout
10 Reps - 10 Sets
Wide Push Up
Wide Pull Up
Chin Up
Close Grip Push Up

PM Workout
3 Sets for time
Row 500m
10 Burpie with Tuck Jump

Tuesday - Workout

5 Sets for time
10 Wall Ball
10 Tyre Flip
10 Box Jumps
10 Keg Burpie Row
10 Keg Cleans
10 Ball Burpies

Monday - Workout

AM Workout
500 Rep Workout
50 Kettbell Swings
50 Ball Slams
50 Squats
50 Star Jumps
50 Push Ups
50 Jumping Pull Ups
50 Dips
50 Ring Rows
50 Crunch
50 Back Extensions

PM Workout
3 Sets for time
Row 500m
8 kg - 1 Arm Get Ups 5 each side

Sunday - Rest

Relaxing day... Stretch the body

Saturday - Workout

AM Workout
20 Sec Work 10 Sec Rest
15kg Plate Squat Press
Sledge Hammer (Standing on Tyre)
Burpies (Without Jump)
Elbow Strikes (On top of Bag)

PM Workout
10 Reps 5 Sets
Keg Bi Curl
Keg Squat (Keg on Shoulders)
Keg Upright Row
Keg Deadlift
Keg Push Up (Chest to Keg)
Keg Squat (Butt to Keg)
Keg Row
Keg Lunge (Keg On Shoulders)

Friday - Workout

AM Workout
5 Sets for time
10 Keg Cleans
10 Keg Burpie Rows
Keg Bear Hug Run

PM Workout
Row for 20 Sec, rest for 10 Sec
24 Sets - 12mins

Thursday - Workout

AM Workout
5 Sets for time

10 Tyre Flips
10 Sumo High Pull
20 Push Ups
20 Ring Rows
30 Kettlebell Swing
30 Ball Slam


PM Workout
3 Sets
100 Situps On Gym Ball
50 Back Extension On Gym Ball
100 Situps On Floor
50 Back Extensions On Floor

Wednesday - Workout

AM Workout
As many sets in 30mins
5 Pull Ups
5 Ring Dips
10 Push Ups
10 Shoulder Push Ups
20 Squats
20 Crunch

PM Workout
3 Sets
Row 500
10 Muscle Builders

Tuesday - Workout

Weighted Vest Workout

Alternating 16 Sets Each
20 Sec Work 10 Sec Rest
16mins all up

Keg Burpie Row 25kg
Med Ball Thruster 6kg

Monday - Workout

AM Workout
8 Sets 20 Sec Work 10 Sec Rest

Sledge Hammer Slams
Standing Row with Rings
KB Russian Twists
Weighted Squats

PM Workout
Bike 5km
28kg Kettlebell Swing 10 Reps
Bike 4km
24kg Kettlebell Swing 20 Reps
Bike 3km
20kg Kettlebell Swing 30 Reps
Bike 2km
16kg Kettlebell Swing 40 Reps
Bike 1km
12kg Kettlebell Swing 50 Reps

Sunday - Rest

Rest and relax

Saturday - Workout

8 Sets - 20 sec Work 10 Sec Rest

Shoulder Press
Boxing Bag
Leg Extension
Stationary Bike

Friday - Workout

AM Workout
Punching Bag Work - 8 Sets 20 Sec Work 10 Sec Rest
Jab Cross
Snap Kick
Body Hooks
Front Kick

PM Workout
3 Sets
Row 500m
10 Burpies
20 Back Ext
30 Sit Ups

Thursday - Workout

3km Run
50 Push Ups
50 Overhead Lunge
2km Run
50 Shoulder Press
50 Deep Squats
1km Run
50 Dips
50 Deadlifts

Wednesday - Workout

AM Workout
5 Sets
250m Run
10 Wall Ball
10 Keg Burpie Row
10 V Sit Ups

PM Workout
How Many Sets in 10mins
200m Row 30 Sec Rest

Tuesday - Workout

5 Sets for Time
Ride 3km
10 Tyre Flips
10 Keg Cleans

Monday - Workout

AM Workout
5 Sets for Time

5 Dive Bombers
5 Muscle Builders
10 Cleans
10 Kettlebell Swings
20 Kettlebell Russain Twists
20 Ball Slams
30 Jumping Pull Ups
30 Crunch

PM Workout
3 x Row 500m
50 Star Jumps

Sunday - Rest

Rest day for me!

Saturday - Workout

8 Sets - 20 sec Work 10 Sec Rest

Lateral Hurdle Jumps
Ball Slam
Lateral High Hops
Ball Pass

Friday - Workout

AM Workout
100 Reps of each exercise for Time
Push Ups
Star Jumps
Squats
Jumping Pull Ups
Crunch

PM Workout
5 x 500m Row / 1 Min Rest

Thursday - Workout

How Many Sets in 30 Mins

10 Tyre Flips
10 Kettlebell High Pull Each Arm 16kg
20 Good Morning 15kg
10 Kettlebell Shoulder Press Each Arm 16kg
10 Keg Burpie Row 25kg

Wednesday - Workout

AM Workout
3 Sets wearing Weight Vest
Bike 1km
5 Ring Dips
5 Pull Up
10 Burpie
10 Box Jump

PM Workout
3 Sets For Time
500m Row
30 Squats
30 Sit Ups

Tuesday - Workout

3 Sets for Time
3km Run
20 Push Press
20 Ball Slams
20 Push Ups
20 Jumping Pull Ups

Monday - Workout

AM Workout
3Km Run
20 sec Work 10 Sec Rest x 8 sets
Alternating Sledge Hammer Swings / Strikes
Kettlebell Alternating Swings
Hand strikes in Mounting Postion on Boxing bag
Kettlebell Russian Twists

PM Workout
3 Sets
Row 500m
10 Hindu Push Ups
20 Back Extensions
30 Crunch

Sunday - Rest

Rest time!!

Saturday - Workout

20 Sec Work 10 Sec Rest 8 Sets

Bike (arms / legs)
Kettlebell Swings
Jumping Pull Ups
Crunch

Friday - Workout

Row 3000m
50 Push Ups
50 Squats
50 Jumping Pull Ups
50 Crunch

Thursday - Workout

Run 3km
20 Kettlebell Swing
20 Kettlebell Bi Curls
20 Kettlebell Rusian Twists
Ride 3km
10 Kettlebell 1 Arm Swing
10 Kettlebell 1 Arm Pull
10 Kettlebell 1 Arm Thruster

Wednesday - Workout

3 Sets
Row 500m
DB Turkish Get Ups 5 Each Side

Tuesday - Workout

How Many Sets in 30 Mins

10 Keg Clean
10 Keg Burpie Rows
10 Kettlebell Swings
10 Sumo High Pull
10 Trye Flips
10 Box Jumps

Monday - Workout

3 Sets for time

Row 500m
10 Burpies
20 Crunch

Sunday - Workout

30, 20, 10 Reps

Kettlebell Swing
1 Arm Kettlbell Swing

Saturday - Rest

Rest Day

Friday - Workout

5 Sets for time
Row 250m
20 Star Jumps
20 Mountain Climbers
20 Ski

Thursday - Workout

5 Sets for Time
200m Run
5 Keg Clean
10 Keg Burpie Row
15 Keg Deadlift
2o Keg Push Ups

Wednesday - Workout

3 Sets for Time
Row 500m
10 Chest Push Ups
10 Hindu Push Ups
10 Wide Push Ups
10 Shoulder Push Ups
10 Close Grip Push Ups

Tuesday - Workout

3 Sets for Time
Run 3k
20 Burpie
30 Push Press
40 Crunch

Monday - Workout

Run or Row 2000m for Time

Sunday - Workout

3 Sets Weighted Vest Workout For Time

10 Tyre Flips
20 Push Ups
30 Jumping Pull Ups
40 Box Jumps
50 Kettlebell Swings

Saturday - Rest

Rest day.

Had a bootcamp course

Friday - Workout

How Many sets in 15mins

Row 200m
20 Push Ups

Thursday - Workout

Workout 1
21 - 15 - 9 - 3
Deadlift
Back Squat

Workout 2
21 - 15 - 9 - 3
Thruster
Sumo High Pull

Wednesday - Workout

3 Sets for Time

Row 500m
15 Push Ups
15 Back Extension
15 Shoulder Push Ups

Tuesday - Workout

As many sets in 30 Mins

5 Tyre Flip
5 Keg Clean
5 Pull Ups
5 Keg Burpie Row

Monday - Workout

3 Sets for time

Row 500m
10 Burpies
20 Sit Ups

Sunday - Workout

5 Sets for time

5 Stricked Pull Ups
10 Kettlebell Swings - 24 kg
15 Toe Taps

Saturday - Rest

Rest day..

Picked up more kettlebells

Friday - Workout

5 Sets for Time
Row 500m
15 Push Ups
15 Situps

Thursday - Workout

Weighted Vest Workout - 6kg

Workout 1 = 20 Reps - 5 Sets
Deep Squat
Push Up
Overhead Lunge
Shoulder Push Up

Workout 2 = 5 Reps - 5 Sets
Pull Up
Burpie
Ring Dip
Get Up

Wednesday - Workout

Complete for Time
Row 2000m
30 Push Ups
30 Crunch

Tuesday - Workout

5 Sets of 30 For Time

Kettlebell Swings
Ball Slams
Jumping Pull Up
Push Press

Monday - Workout

3 Sets for time
500m Row
15 Close Grip Push Up
15 Wide Push Up
15 Sit Up
15 Crunch

Sunday - Rest

Enjoy having a day off

Saturday - Workout

3 Sets for time
10 Push Ups
15 Sit Ups

Friday - Workout

3 Sets for time
Row 500m
10 Burpies
20 Toe Taps

Thursday - Workout

3 Sets
Hill Run - 50m Up
20 Deep Squats
20 Push Ups

Wednesday - Workout

3 Sets for time
Row 500m
15 DB Thruster
15 DB Swings

Tuesday - Workout

5 Sets for time
12 Deadlift
12 Thruster
12 Sumo High Pull
12 Over Head Lunge

Monday - Workout

10 Sets for Time - 100 Reps all up
10 Pull Ups
10 Ring Dips

Sunday - Workout

3 Sets for time

Row or Run 500m
10 Squat Thrusts
10 Hindu Push Ups
10 Jacknives

Saturday - Rest

Rest up

Friday - Workout

3 Sets for time

Ride 1km
10 Burpies
10 Sit Ups
10 Push Ups

Thursday - Workout

3 Sets for Time

5 Keg Clean & Press
15 Tyre Flips / Jump In & Out
25 Wall Ball
35 Tyre Sledge Hammer

Wednesday - Workout

Row 1000m
30 Back Extension
30 Double Crunch
Row 1000m
30 Back Extension
30 Double Crunch

Tuesday - Workout

Row 500m
10 Clap Push Ups
10 Jumping Pull Ups
Row 500m
15 Hindu Push Ups
15 Deadlift / Bent Over Row
Row 500m
20 Push Ups

Monday - Workout

100 Reps for each exercise for time

Kettlebell Swings
Jumping Pull Ups
Crunch
Deep Squat
Dips

Sunday - Rest

Happy Easter, dont have to many easter eggs

Saturday - Rest

Rest Day - My Birthday

Friday - Workout

Rowing
6 x 500 m
1 Min Rest bewteen sets

Thursday - Workout

2 sets of 30

Box Jumps
Jumping Pull Up Wide Grip
Push Press
Jumping Chin Up
Crunch
Jumping Pull Up

Wednesday - Workout

Medicine Ball Workout

5 Sets for Time

10 Burpies
20 Ball Slam
30 Wall Ball

Tuesday - Workout

Reps = 21 - 15 - 9 - 3

Deep Squat
Pull Ups
Ring Dips
Crunch

Monday - Workout

5 Sets of 5 for time with 25kg Keg

Keg Burpie Row
Keg Clean & Press

3 Sets of 10 (Feet on box)

Keg Swings
Keg High Pull

Sunday - Work

Got a great turn out for Sunday Fitness !!! Hard workout too.. Everyone did well..

Sunday - Rest

Practise doing handstand push ups

Saturday - Work

Had 1 PT client and got a massage.. worked on my sore ankle..
Picked up a exercise bike too

Saturday - Rest

Go for a nice easy walk

Friday - Workout

Tyre Workout - 3 Sets of 20

Tyre Flips
Push Ups (Feet on Tyre)
Box Jumps
Situps
Tyre Flips
Dips
Jump In & Out
Back Extension

Thursday - Workout

50 Kettlbell Swings
10 Overhead Lunges
40 Kettlbell Swings
20 Overhead Lunges
30 Kettlbell Swings
30 Overhead Lunges
20 Kettlbell Swings
40 Overhead Lunges
10 Kettlbell Swings

Tuesday - Work

Up early to take a circuit style session (used the big shipping rope).
Into town for Gym work, then PT and last session with the netball club.

Wednesday - Workout

3 Sets as fast as possible
1k Run
1k Row

Tuesday - Workout

5 Rounds for time

200 m Run
15 Thruster
15 Sumo High Pull

Monday - Work

Took fitness test for bootcamp this morning and at night.
Headed to town for Boxing and circuit class.

Monday - Workout

3 Sets for time

Row 500m
20 Push Ups (Feet on med ball)
20 Wall Ball

Saturday - Rest

Have a rest day

Saturday - Workout

Today do this as fast as you can

Run 3k
30 Box Jumps
30 Push Ups
30 Deep Squats
30 Shoulder Press
30 Lunges
30 Jumping Pull Ups
30 Deadlift
30 Dips

Friday - Work

Bootcamp at Gawler in the morning, got a massage, PT client from home, then fitness for recovery group session at Kersbrook

Friday - Workout

Keg Workout - 2 Sets

200 m Keg Run (Bear Hug)
15 Shoulder Press
15 Dips (Hands on Keg)
15 Squat (On Shoulders)
200 m Keg Run (On Shoulders)
15 Push Ups (Hands on Keg)
15 Bicept Curl
15 Lunge (On Shoulders / Each Leg)
200 m Keg Run (Above Head)
15 Push Ups (Feet on Keg)
15 Toss (Throw Overhead)
15 Deadlift

Thursday - Work

Group class in the morning, First aid course all day then bootcamp at night

Thursday - Workout

Complete as many sets in 30 mins

5 Pull Ups
5 Ring Dips
15 Situps

Wednesday - Work

Wook for me today was Bootcamp in the morning, PT client, Into town for group classes, home and 2 PT clients

Picked up a big truck trye I cant flip yet...

Wednesday - Workout

Row for 10 mins
20 Back Extensions
Row for 5 mins
20 Back Extensions
Row for 2.5 mins
20 Back Extensions

Tuesday - Work

Group class this morning at Charles Milton Wines (legs and chest), then Group class (Butt), into town for gym work, PT session (wonders how her legs will feel), then netball club for pre season.

Tuesday - Rest

Rest day...

Will practise doing muslce ups

Monday - Work

Bootcamp in the morning, off to town for boxing and circuit, home for Bootcamp.

Monday - Workout

3 Sets of the following for time

500m Row
20 Push Press
20 Double Crunch

Sunday - Work

Is happy with the turn out for todays Group Fitness session.

10 Bucks for 1 hr - Get your fitness fix now!!

Sunday - Rest

Rest day enjoy..

Saturday - Workout

21-15-9 reps of

Shoulder Push Ups
Ring dips
Push Ups

If you get time do

100m Run
50 Kettlebell Swings
200m Run
40 Kettlebell Swings
400 Run
30 Kettlebell Swings
600 Run
20 Kettlebell Swings
800 Run
10 Kettlebell Swings

Friday - Work

Bootcamp in the morning, 2 PT clients together, got a massage then trained another PT client. Heading off to Kersbrook soon to take a group fitness class.

Friday - Workout

Do this workout as fast as possible

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

You can partition the pull-ups, push-ups, and squats if you need.

Thursday - Work

Had group session in the morning focusing on the glutes then a Personal training client.

Later in the day had another Personal training client then Bootcamp

Thursday - Workout

Trye Workout - 50 Reps using the Tyre

Tyre Flips
Sit Ups (Feet in Trye)
Dips (Hands on Trye)
Box Jumps (On to Trye)
Back Extension (Feet in Trye)
Push Ups (Hands on Trye)

Wednesday - Work

Up early to instruct bootcamp then into town for 2 group classes, then home for 2 PT clients.

Wednesday - Workout

Row 500 x 6

1 Min rest bewteen Sets

Tuesday - Work

Up early for a circuit class then pilates, into town for gym work, now I head off to take a PT client then nettball team.

Tuesday - Workout

21 - 15 - 9

Pull Ups
Push Ups
Deep Squats

Monday - Work

Had 2 PT clients today & instructed 2 sessions of Bootcamp. Also took Boxing and circuit classes.

Monday - Workout

3 Sets for time

Row 1k or Run 1k
30 DB Swing
30 DB Overhead Lunge

Sunday - Work

Had PT client early in the morning, then group session, great turnout again!!

Sunday - Rest

Rest Day... Enjoy!

Saturday - Workout

20 x 3

DB Burpiee
DB Thruster
DB Swing

Complete for Time

Friday - Work

Bootcamp this morning, PT client during the day and Group session at night

Friday - Workout

50 Reps - 2 Sets

Box Jumps
Jumping Pullups
Lunges
Push Press
Starjumps

Thursday - Work

Group class this morning focusing on Abs,
Did the Thursday Workout (Should have added more running).
Got a massage then 2 PT clients.
Did a workout with mate (weighted pull ups, dips and pushups).
Instructed Bootcamp (pushed them hard!!!!!).

Thursday - Workout

3 Sets for time

Run 200 m
30 Pushups
30 Back Extension
30 Situps

Wednesday - Work

Bootcamp this morning then into town for Swissball Pilates and then Boxing (abs got a workout).
Then home to do a workout with a mate with Tryes (got 2 new big ones). Then PT client from home.

Wednesday - Workout

1000m Row
20 Push Press
500m Row
20 Dumbbell Burpies
250m Row
20 Dumbbell Swing

Tuesday - Work

Group class at Charles Melton Wines, then Circuit Group session.
Train into town for Gym Floor at the Advertiser.
PT client at Lobethal then Lobethal Luthern Netball Club Pre-Season (Going to be a few sore girls again).

Tuesday - Workout

5 Sets for time

5 Pullups
10 Burpies
15 Pushups
20 Squats
25 Situps

Monday - Work

Was a public holiday and only instructed bootcamp at 6:30pm

Monday - Workout

21 - 15 - 9

Tyre Flip
Box Jump on Tyre
Push Ups Feet on Tyre

Tyre Flip
Jump Through Tyre
Dips with Tyre

Sunday - Work

Today I had 1 PT client in the morning then a my first group Sunday Fun Day Fitness session, Very happy with the turn out!!

Now iam off to the Adelaide Fitness expo..

Sunday - Workout

Rest day

Practise Ring Dips.

Saturday - Work

Today had 5 Personal Training clients..

Saturday - Workout

100m Run
20 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
20 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
15 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
15 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
10 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
10 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies

Friday - Work

Instructed Bootcamp in the morning, then PT client.

Got a massage then 2 PT clients and headed to Kersbrook to take Fitness for recovery

Friday - Workout

21 - 15 - 9

Pullups
Pushups
Squat Jumps

Thursday - Work

Today I was up early and took a group session focusing on inner thighs and abs at Charles Melton Winery (wonder how they will pull up tomorrow).

Had a PT client from home.

Took Gawler Central Football Club Under 17s for a Bootcamp Session, then Insructed normal Bootcamp at Clonlea Park.

Thursday - Workout

3 Sets for Time

800m Run
20 Deadlift
20 Shoulder Press

Wednesday - Workout

Complete for Time

1000m Row
50 Thruster
30 Pullups

Tuesday - Work

Up early to take a Group Class.
Then another Circuit Class.
Into town for Gym work.
Then headed up to Lobethal to take PT session then Lobethal Netball Club for Pre Season (They are going to be sore).

Tuesday - Workout

12 Pull Ups
12 Burpies

10 Rounds for Time

Monday - Work

Up early to take Bootcamp (First of the month = fitness test).

Then caught the train into town to take 2 group classes (Boxing and Circuit).

Now heading off to Instruct Bootcamp tonight (Fitness test again).

Monday - Workout

Complete this workout for time

50 Box Jumps
50 Jumping Pullups
50 Walking Lunges
50 Situps
50 Kettlebell Swings
50 Pushups
50 Back Extensions
50 Push Press

Sunday - Workout

Rest day

Practise muslce ups

Saturday - Workout

Do the Beep test.

Practise Handstand Push ups

Friday - Work

Today was another busy day I instructed bootcamp in the morning.
Had 2 clients together (had them do the Friday Workouts)
Did 2 of the Friday Workouts my self.
Had another client.
Did the other 2 Friday workouts
Then another PT client (Hopes she gets her goals).
Instructed Fitness For Recovery at Kersbrook (Did some exercises they had never done).

Friday - Workout

Throughout the day complete 4 workouts, rest bewteen each workout.

21 - 15 - 9 - 3
Shoulder Press
Kettlebell Swin

21 - 15 - 9 - 3
Push Up
Deadlift

21 - 15 - 9 - 3
Front Squat
Jacknive

21 - 15 - 9 - 3
Dips
Burpies

Thursday - Work

Today up early to take a group class at a Winery
Then into town to take a Strength class then pilates.
Made a PT client do the Thursday Workout.
Then had another PT client (wonder how her chest and butt is going to be feeling)
Then instructed bootcamp at Gawler.

Thursday - Workout

3 Sets for time
800m Run
20 Thrusters (10kg)

Wednesday - Work

Today I took Bootcamp in the morning (Strength Session, wondering how sore they will be).
Got the train into town to instruct a Thighs, Abs and Buns class and then Boxing (first time they had done kicking).
Had 1 PT client do the Wednesday Workout (He did a great time!).
Another PT client after that (Worked the glutes).

Wednesday - Workout

5 Sets for time
Tyre flip 10m
20 Back extensions

Tuesday - Work

Flat out with work today....
Started with a Group Class in the morning at Tanunda (Starting to get cold again).
Then Pilates with the girls (Wonder how they will pull up).
Into town for gym floor work at new Job (So many names to remember).
Had PT Client who did the Tuesday Workout (He did well).
Filled in at Dowden Personal Fitness Studio doing a circuit (Always willing to help out).

Tuesday - Workout

Time how long it takes you to do this workout.

20 Burpies
Run 10m
19 Burpies
Run 10m
18 Burpies
Run 10m
so on...

Monday - Work

Instructed Bootcamp this morning & at night.
Started new job today, took boxing and then circuit class (Cant wait to get to know them more)
Had a PT client who did the Monday Workout as well (His legs got worked)

Monday - Workout

5 Sets for Time

20 Pullups
30 Pushups
40 Situps
50 Squats

What time did you get?

Sunday - Rest

I had my Dad's Birthday lunch, so no workout today.

Saturday - Update

One PT client today in the morning.

Another Rest day, Played Par 3 Golf.