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

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

Using the Tabata princible
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.

F!T F!X Workout

3 Sets of:

5 Burpies
20 Kettlebell Swings
5 Burpies
1km Run

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

F!T F!X Workout

Endurance Workout

Swim 1000m

Ride 30km

Run 8km

F!T F!X Workout

3 Sets of:

Row 500m
20 Push Ups
20 Crunches

Then 3 Sets of:

Ride 1km
20 Jumping Pull Ups
20 Situps

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.

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)

F!T F!X Workout

Do 5 Sets and time your self how long it takes you.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

How did you pull up?

F!T F!X Workout

Complete

100 Push Ups
100 Bent Over Row
100 Lunges

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

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

F!T F!X Workout

5 Sets

Row 500m
5 Dips
5 Burpies

How fast did you go?

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??

F!T F!X Workout

Using a stop watch, Exercise for 20 Seconds, Rest for 10 Seconds
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.

F!T F!X Workout

3 Sets for time

Run 400m
12 Pull Ups
21 Kettlebell Swings

Let me know what time you did it in?

F!T F!X Workout

Ride 20km

F!T F!X Workout

Using a stop watch time your self doing 3 sets:

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)

F!T F!X Workout

Row 5km as fast as you can

Post your times?

F!T F!X Workout

Do 3 sets of this

Run 800 meters
50 Back Extensions
50 Sit Ups

Great for the mid section.

F!T F!X Workout

Complete as fast as you can

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post your time?