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
Complete Max Bench Press for 10 times doing only 1 Rep
Rest after each rep, then try again.
1-1-1-1-1-1-1-1-1-1
How much did you bench press?
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
Find a big hill and do the following workout.
20 Kettlbell Swings - 20kg
Hill Run
30 Kettlbell Swings - 16kg
Hill Run
40 Kettlbell Swings - 12kg
Hill Run
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
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