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.)