F!T F!X Workout

Complete 10 Sets of this workout, Do 20 reps of each of the following exercises in order

Kettlbell Swing
Bi Curl (with kettlebell)
Tri Extension (with kettlebell)
Push Ups
Crunch

(I used a 20kg Kettlbell)
How did you feel after, what time did you do it in?

F!T F!X Workout

Complete as fast as possible the following workout:

10 - 32kg Kettlbell Swings
400m Run
20 - 28kg Kettlbell Swings
400m Run
30 - 24kg Kettlbell Swings
400m Run
40 - 20kg Kettlbell Swings
400m Run
50 - 16kg Kettlbell Swings
400m Run

Changing the reps and weight each time.

F!T F!X Workout

Do this workout with a friend

3km Run

10 Tyre Flips, then friend does 10, Drop 2 Reps each set and work down to 2.
Swaping after each set. Use a heavy tyre!!

If you do not have a mate to do it with you, rest how long it takes you inbewteen tyre flips.

F!T F!X Workout

AM Workout

Complete 30mins doing 5 Reps of the following exercises in order and repeating till the time is up, trying to do as many sets as possible.

Pull Ups
Ab Wheel Roll Outs
Deadlifts (80% of bodyweight)
Push Ups (Chest Hits Ground)
Burpees

PM Workout

3km Run

F!T F!X Workout

5 Sets of the following

20 Bench Press Using Keg (Keg to chest)
20 Push Ups On Keg (hands on keg, chest touch keg)
400m Run

I used a 30kg Keg, you can use a barbell or dumbbells, pick weight to suit.

F!T F!X Workout

Today use the Tabata protocol, it's 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.

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

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

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

F!T F!X Workout

Complete the following workout as fast as possible!

50 Kettlbell Swings
3km Run
50 Kettlbell Swings

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

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

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

F!T F!X Workout

Using the Tabata Protocol, complete these 4 exercises for 8 sets using a kettlbell.

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.

F!T F!X Workout

Complete 100 Reps of the following 2 exercises, trying not to stop, complete first exercise before moving on.

Deadlift (50% of body weight)

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

F!T F!X Workout

Time your self for a 3km Run, how fast did you do it in?

F!T F!X Workout

Complete 10 Sets of the following exercises

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)

F!T F!X Workout

Complete as fast as possible

50 Kettlebell Swings
1km Rope Drag (big heavy shipping rope)

F!T F!X Workout

At the gym grab a barbell or at home. Use a size to suit, I used 20kg for all exercises. Complete 100 reps of the following exercises, try not to stop, finish 100 before moving on to next one.

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)