Saturday, November 28, 2009

F!T F!X Workout

5 Sets of 15 Reps

Wall Ball
Keg Burpie Row
Box Jumps
Kettlebell Swing

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Thursday, November 26, 2009

Monday, November 16, 2009

Sunday, November 15, 2009

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)

Friday, November 13, 2009

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

Wednesday, November 11, 2009

F!T F!X Workout

100 Rep Kettlebell Challange

Alternating Swings

Overhead Lunge Walk

Bicep Curl


Russain Twists


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.

Monday, November 9, 2009

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)

Saturday, November 7, 2009

F!T F!X Workout

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

Thursday, November 5, 2009

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)


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.

Wednesday, November 4, 2009

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.

Tuesday, November 3, 2009

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]

Monday, November 2, 2009

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.

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