## Saturday, August 14, 2010

### F!T F!X 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

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

Jumping Pull Ups

Squat Thurst

Box Jumps

Push Ups

Rest

Rower

Kettlbell Swing

Hover

Dips

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

## 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

## Thursday, July 29, 2010

### F!T F!X Workout

## 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

Rest after each rep, then try again.

1-1-1-1-1-1-1-1-1-1

How much did you bench press?

## Sunday, July 25, 2010

### F!T F!X 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

## Tuesday, July 20, 2010

### F!T F!X Workout

Using 4 pairs of Kettlbells, select 4 different sizes to suit. I used 8,12,16,20. Each exercise you have a kettlebell in each hand.

20kg - 10 Reps of each

Dual Kettlebell Swing

Squat Thrust

Chest Press (laying on back)

Military Press

16kg - 20 Reps of each

Dual Kettlebell Swing

Squat Thrust

Chest Press

Military Press

12kg - 30 Reps of each

Dual Kettlebell Swing

Squat Thrust

Chest Press

Military Press

8kg - 40 Reps of each

Dual Kettlebell Swing

Squat Thrust

Chest Press

Military Press

### F!T F!X Workout

Lunge Press - Each Lunge press 1 Kettlbell Up (as shown in picture)

20m with 2 20kg Kettlebells

20m with 2 16kg Kettlebells

20m with 2 12kg Kettlebells

20m with 2 8kg Kettlebells

Walking Press - Each Step do 1 Kettlbell Shoulder Press

20m with 2 20kg Kettlebells

20m with 2 16kg Kettlebells

20m with 2 12kg Kettlebells

20m with 2 8kg Kettlebells

Farmers Walk - Tippy toes holding kettlebell in each hand

100m with 2 20kg Kettlebells

200m with 2 16kg Kettlebells

300m with 2 12kg Kettlebells

400m with 2 8kg Kettlebells

## Thursday, July 15, 2010

### F!T F!X Workout

Complete 10 Sets of the following as fast as you can!

10 Reps - Squat Thrust

10 Reps - Push Up

10 Reps - Ab Wheel Roll Out

Rope Drag 200m

10 Reps - Kettlebell Bi Curl

10 Reps - Kettlebell Tri Ext

10 Reps - Kettlebell Squat

Run 400m

(Use a Kettlebell Weight To Suit, I used 24kg - Use a heavy Shipping rope at least 10m Long)

## Wednesday, July 14, 2010

### F!T F!X Workout

## Friday, July 9, 2010

### F!T F!X Workout

## Tuesday, July 6, 2010

### F!T F!X Workout

## Sunday, July 4, 2010

## Friday, July 2, 2010

### F!T F!X Workout

Todays workout is using kettlebell for each exercise, you can change weights up if you like. I used 12kg for each one.

100 Alternating Kettlebell Swings (swaping hands in mid air)

Run 400m

100 Bicep Curls (holding kettlbell by the )

Run 400m

100 Tricep Extensions (extend from behind the head)

Run 400m

100 Shoulder Press (press the kettlebell above head)

Run 400m

100 Push Ups (alternating arms on kettlebell)

Run 400m

100 Russain Twists (back to the lead side is 1)

Run 400m

100 Sumo High Pull (sumo squat into a upright row)

Run 400m

## Wednesday, June 30, 2010

### F!T F!X Workout

## Tuesday, June 29, 2010

### F!T F!X Workout

## Saturday, June 26, 2010

### F!T F!X Workout

## Thursday, June 24, 2010

### F!T F!X Workout

## Wednesday, June 23, 2010

### F!T F!X Workout

## Tuesday, June 22, 2010

### F!T F!X Workout

Complete each exercise for 8 sets before moving on.

Alternating Waves (Battling Rope - Small Waves)

Kettlebell Swings

Power Waves (Battling Rope - Big Duel Arm Waves)

Box Jumps

Rest 5mins

Rower

Ab Wheel

Bike

Russian Twist

## Sunday, June 20, 2010

### F!T F!X Workout

**AM Workout**

Keg workout

50 Keg Burpee Row (Push up then into a bent over row)

1km Run

50 Pick Up Press (Pick up from the ground and press above the head)

1km Run

(I used a 30kg keg, you can use dumbbells or barbell, weight to suit you)

**PM Workout**

3km Weighted Run

(I used a weight vest 7kg, You can take hand weights or a back pack)

### F!T F!X Workout

**AM Workout**

5 Sets of the following

5 Chin ups (back)

10 Leg Raises (abs)

15 Push Ups (chest)

20 Squats (legs)

**PM Workout**

5km Run

## Friday, June 18, 2010

### F!T F!X Workout

**AM Workout**

Deadlift workout - complete 1 rep and then rest.

Body Weight 1-1-1-1-1 (5 Reps, rest each rep)

Add 5kg 1-1-1-1 (4 Reps, rest each rep)

Add 5kg 1-1-1 (3 Reps, rest each rep)

Add 5kg 1-1 (2 Reps, rest each rep)

Add 5kg 1 (1 Reps, rest each rep)

**PM Workout**

3km Run

## Thursday, June 17, 2010

### F!T F!X Workout

50 Kettlbell Swings

3km Run

50 Kettlbell Swings

I used 24kg Kettlebell, Post your weight and what time you did it in.

## Wednesday, June 16, 2010

### F!T F!X Workout

**AM Workout**

5 Sets of the following exercises

5 Chin Ups

10 Ab Wheel Roll Outs

15 Box Jumps (Jump and Land on Bench)

20 Dips (On bench)

**PM Workout**

3km Run

## Sunday, June 13, 2010

### F!T F!X Workout

**AM Workout**

5 Sets for time

10 Rengade Rows (Push Up Chest Hits Ground, Then Row)

20 Alternating Kettlbell Swings

**PM Workout**

4km Run

## Saturday, June 12, 2010

### F!T F!X Workout

Alternating Kettlebell Swings

Bicep Curl

Sumo High Pull

Shoulder Press

The Tabata protocol is a high-intensity training regimen that produces remarkable results. 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.

## Friday, June 11, 2010

### F!T F!X Workout

Deadlift (50% of body weight)

Push Up (Hold on to the barbell, chest hits barbell)

## Thursday, June 10, 2010

## Sunday, June 6, 2010

### F!T F!X Workout

Chin Up - 5 Reps

Push Up - 10 Reps

Kettlebell Swing - 15 Reps

(I used 24kg for the kettlebell swing and for push up chest touch ground)

## Wednesday, June 2, 2010

### F!T F!X Workout

50 Kettlebell Swings

1km Rope Drag (big heavy shipping rope)

## Tuesday, June 1, 2010

### F!T F!X Workout

Chest Press - Laying on Bench (Chest/Pecs)

Calf Raise - Bar on shoulders (Legs/Calfs)

Bent Over Row - (Back/Lats)

Sumo Squat - Bar on shoulders (Legs/Guads)

Skull Crusher - Laying on Bench (Arms/Tris)

Good Morning - Bar on shoulders (Legs/Hamies)

Bicep Curl (Arms/Bis)

## Saturday, May 29, 2010

### F!T F!X Workout

3 Dead Lifts (80% of body weight)

6 Ab Wheel Roll Outs

9 Push Ups (Chest touch ground)

12 Star Jumps

Post how you went with the workout.

## Saturday, May 22, 2010

### F!T F!X Launch

Time to celebrate the growth and future of F!T F!X.

Each and every one of you has been a part of my life in one way or another, supporting me not only in my personal development, but also my business and the journey it’s taken me over the last few years.

I now want to show my appreciation for all your support and encouragement. As you may know, my business has recently had the good fortune to expand. To celebrate this and also to launch a new range of sessions offered through F!T F!X.

As part of the night, I am having a number of give-aways – including a free raffle where you have the chance to win some great prizes including delicious wines supplied by Charles Melton Winery, a $100 gift voucher to Feast on Murray and VitalStrength supplements. You will also have a chance to win 10 free group fitness sessions and 2 personal training sessions with yours truly.

If your interested in attending please conact me, places are limited.

## Thursday, May 20, 2010

### F!T F!X Workout

5 Weighted Chin Ups - put dumbbell inbewteen legs

10 1 Arm Deadlifts - 5 each side

15 Squats - Butt touch Bench

20 Dips - Using Bench

## Wednesday, May 19, 2010

### YouTube

http://www.youtube.com/fitnessfix

## Sunday, May 16, 2010

### F!T F!X Workout

1km Row

1km Run

100 Kettlebell Swings

100 Jumping Pull Ups

100 Crunches

Let me know how fast you did it in?

## Monday, May 10, 2010

## Sunday, April 25, 2010

## Thursday, April 22, 2010

### F!T F!X Workout

**AM Workout**

Complete 5 Sets

Row 500m

20 Kettlbell Swings

20 Back Extensions

**PM Workout**

10 Sets of the following:

1 Weighted Pull Up (use dumbbell bewteen feet)

3 Inclince Bench Press (80% Max)

### F!T F!X Workout

**AM Workout**

3km Run

**PM Workout**

Bi and Tri Burner!!!

Complete 50 Reps for 3 Sets

Ezybar Curl

Tricept Extensions

Hammer Curl

Skull Crusher

## Monday, April 19, 2010

### F!T F!X Workout

**AM Workout**

Row 500m

100 Push Ups on Keg (works chest)

Row 500m

100 Bent Over Rows with Keg (works back)

Row 500m

(Replace keg for a barbell if you do not have one)

**PM Workout**

12 Sets of the following:

4 Dips (On Power Tower)

8 Sumo Squats (75% of body weight)

12 Jumping Chin Ups

(Rest each 3 sets for 1min)

## Sunday, April 18, 2010

### F!T F!X Workout

**AM Workout**

Run 3km

500 Crunchs

**PM Workout**

Complete 5 sets of:

5 Pull Ups

10 Ab Wheel Roll Outs

15 Push Ups

20 Kettlebell Swings

## Friday, April 16, 2010

### F!T F!X Workout

**AM Workout**

10 Sets - Use a barbell to suit strength level.

3 Chin Ups

6 Push Up (Hands on barbell, chest to touch bar)

9 Upright Row

12 Good Morning (Barbell on shoulders)

15 Push Press

**PM Workout**

3km Run

## Wednesday, April 14, 2010

### F!T F!X Workout

**AM Workout**

4 km Run

**PM Workout**

Do 10 Sets of this shoulder and calf workout:

5 Barbell Shoulder Press (kg = 50% Body Weight)

10 Calf Raises (kg = 100% Body Weight)

## Monday, April 12, 2010

### F!T F!X Workout

**AM Workout**

3km Run

**PM Workout**

15 Sets of the following:

3 Incline Bench Press (80% of max)

1 Weighted Pull Ups (Use dumbbell inbewteen feet)

## Monday, March 29, 2010

## Wednesday, March 24, 2010

### F!T F!X Workout

**AM Workout**

5km Run - what time did you get?

**PM Workout**

10 Sets of the following exercises

5 Weighted Sumo Squats (50% of body weight)

3 Burpie Pull Ups (Stand up grab bar and pull up)

## Friday, March 19, 2010

### F!T F!X Workout

**AM Workout**

3km Row as fast as possible, what time did you get?

**PM Workout**

10 Sets of the following 2 exercises:

3 Front Squats - Bar infront of you (50% of body weight)

3 Chin Ups

## Wednesday, March 17, 2010

### F!T F!X Workout

**AM Workout**

Complete 10 Sets of this Chest workout.

3 Reps - Bench Press (75% of body weight)

5 Reps - Chest Push Up (Chest hits ground)

**PM Workout**

Row 1000m as fast as you can, let me know what time you got?

## Tuesday, March 16, 2010

### F!T F!X Workout

15 Reps Of Each using Kettlebell

Kettlebell Swing

Shoulder Press

Bi Curl

Tri Extension

400m Run

## Monday, March 15, 2010

### F!T F!X Workout

**AM Workout**

Beep Test

**PM Workout**

10 Sets of:

3 Reps Weighted Squat (75% of Max)

1 Weighted Pull Up

Let me know weights used and how you went.

## Saturday, March 13, 2010

### F!T F!X Workout

Bench Press

Deadlift

3 x 3 at 90% of max

3 x 3 at 80% of max

3 x 3 at 70% of max

3 x 3 at 60% of max

3 x 3 at 50% of max

## Friday, March 5, 2010

### F!T F!X Workout

Complete the following exercises 8 times, each rest you swap to the next exercise.

Hover

Side Hover Right

Side Hover Left

Crunch

Great core session, let me know how you pull up?

### F!T F!X Workout

Complete 100 Reps of each before moving on.

Sqaut

Push Up

Crunch

Back Extension

Lunges

Dip

Leg Raise

Jumping Pull Up

Kettlebell Swing

Star Jumps

Finish with 1km Run.

How did you pull up?

## Wednesday, March 3, 2010

### F!T F!X Workout

Do this workout intill faliure

3 Pull Ups

3 Dips

Pull ups, straight arm and pull up

Dips, shoulder below elbow, nice and deep

How many sets did you do before you lost form?

## Thursday, February 18, 2010

### F!T F!X Workout

5 Burpies

10 Chest Push Ups

15 Lunges

20 Crunch's

200m Run

How fast did you do it?

## Tuesday, February 2, 2010

### F!T F!X Workout

Run 1000m

5 Burpies

10 Chest Push Ups

15 Crunches

20 Kettlebell Swings

## Monday, February 1, 2010

## Sunday, January 31, 2010

### F!T F!X Workout

**AM Workout**

Complete as fast as you can:

Row 3km

10 Chin Ups

20 Push Ups

30 Crunchs

40 Calf Raises

50 Star Jumps

**PM Workout**

Weighted Squat

Complete the following reps

5-5-5-4-4-4-3-3-3-4-4-4-5-5-5

Start off heavy then add weight till you can only push 3 Reps out then ease off again

15 Sets all up, work up in weight then work down

## Friday, January 29, 2010

### F!T F!X Workout

**AM Workout**

Bench Press

Complete the following reps

5-5-5-4-4-4-3-3-3-4-4-4-5-5-5Start off heavy then add weight till you can only push 3 Reps out then ease off again

**PM Workout**

Run 3km

Lunge Walk 200m

Tippy Toe Walk 200m

### F!T F!X Workout

20 Sec Work 10 Sec Rest 8 Sets

Do the following workout:

Push Ups on BOSU

Crunches

Kettlebell Swing

Keg Pick Up Press

8 Sets of each exercise, 20 seconds to exercise, 10 seconds to rest.

## Thursday, January 28, 2010

### F!T F!X Workout

5 Burpies

20 Kettlebell Swings

5 Burpies

1km Run

See how fast you can do it in, post your comment how you felt??

## Wednesday, January 27, 2010

## Tuesday, January 26, 2010

### F!T F!X Workout

Row 500m

20 Push Ups

20 Crunches

Then 3 Sets of:

Ride 1km

20 Jumping Pull Ups

20 Situps

## Friday, January 22, 2010

### F!T F!X Workout

**AM Workout**

Run 3km

**PM Workout**

1000 Rep Challange - At the gym use dumbbells to complete 100 reps of the following exercises:

Shoulder Press

Bi Curl

Lunges

Front Raise

Tri Extension

Calf Raise

Lateral Raise

Bent Over Row

Deadlift

Push Ups

Adjust weight to suit your self for each execise.

## Sunday, January 17, 2010

### F!T F!X Workout

**AM Workout**

Ride 30km

**PM Workout**

Using a keg do

100 Push Ups On Keg

100 Bi Curl

100 Squat Thrust Deadlifts

(You can use Dumbbells, Do Push Ups on Dumbbells)

## Friday, January 15, 2010

### F!T F!X Workout

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

How did you pull up?

## Thursday, January 14, 2010

### F!T F!X Workout

100 Push Ups

100 Bent Over Row

100 Lunges

I used a weighted keg for this workout, you can use anything.

## Wednesday, January 13, 2010

### F!T F!X Workout

**AM Workout**

Run 5km, what time did you do it in?

**PM Workout**

Complete 3 Sets

Row 500m

15 Squats

10 Squat Jumps

5 Tuck Jumps

## Tuesday, January 12, 2010

## Monday, January 11, 2010

### F!T F!X Workout

**AM Workout**

Complete the following exercises over and over for as many rounds as possible in 20 min

5 Pull-ups

10 Push-ups

15 Squats

How many times did you get through it?

**PM Workout**

Using about 75% of your Max 1 Rep

Back Squat

3 Reps 8 Sets

(Back Squat - Bar on back of the shoulders)

Let me know how your legs pulled up??

## Sunday, January 10, 2010

### F!T F!X Workout

Do this 8 times for each exercise

Pull Ups

Push Ups

Squats

Sit Ups

Row

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout 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.

Google Tabata mp3 to download your own timer that will even beep when to start and rest.

## Saturday, January 9, 2010

### F!T F!X Workout

Run 400m

12 Pull Ups

21 Kettlebell Swings

Let me know what time you did it in?

## Friday, January 8, 2010

## Thursday, January 7, 2010

### F!T F!X Workout

Row 500m

5 Chin Ups

20 Kettlebell Swings

(Use a weight to suit or if you do not have access to a kettlebell use a dumbbell)

## Wednesday, January 6, 2010

### F!T F!X Workout

Do 3 sets of this

Run 800 meters

50 Back Extensions

50 Sit Ups

Great for the mid section.

## Monday, January 4, 2010

### F!T F!X Workout

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Post your time?