Swim 250m
Run 1km
Do this 3 times
Monday, December 28, 2009
Monday, December 21, 2009
Sunday, December 20, 2009
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?
Row 300m
5 Chin Up
10 Push Up
15 Squat
(Can change row into a 500m Run)
What time did you get?
Saturday, December 19, 2009
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
Row 1000m
50 Thrusters (Squat into shoulder press)
30 Pull Ups
What time did you get? What weight did you use? Post your comments
Friday, December 18, 2009
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.)
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.)
Thursday, December 17, 2009
Wednesday, December 16, 2009
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)
500m Row
5 Chin Ups
20 Jumping Wide Pull Ups
(working your back)
Tuesday, December 15, 2009
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
Keg Burpie Row
Keg Shouldering
Check out Facebook fan page for videos of each exercise
Sunday, December 13, 2009
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.)
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.)
Friday, December 11, 2009
F!T F!X Workout
5 Sets for time
400m Run
15 Over Head Squats
Use a weight that suits you. Post your times?
400m Run
15 Over Head Squats
Use a weight that suits you. Post your times?
Thursday, December 10, 2009
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.
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.
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Thursday, December 3, 2009
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)
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)
Tuesday, December 1, 2009
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.)
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.)
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