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.)
Saturday, November 28, 2009
F!T F!X Workout
5 Sets of 15 Reps
Wall Ball
Keg Burpie Row
Box Jumps
Kettlebell Swing
Unsure of exercises? Check out Facebook Fan site for videos
Wall Ball
Keg Burpie Row
Box Jumps
Kettlebell Swing
Unsure of exercises? Check out Facebook Fan site for videos
Friday, November 27, 2009
Thursday, November 26, 2009
Friday, November 20, 2009
Monday, November 16, 2009
Sunday, November 15, 2009
F!T F!X Workout
Keg Workout - Complete 4 mins of each exercise, rest 1 min bewteen exercise.
Clean (Pick Up Keg and then shoulder Press)
Bent Over Row
Shouldering Sqaut (Pick up keg, place on shoulder and squat, then repeat to other shoulder)
Push Up (Hands on keg)
Muscle Builder (Burpie Row Shoulder Press Over Head Lunge)
Your trying to do as many reps in the time frame.
You can use any weight or object (sandbag, barbell, dumbbells)
Friday, November 13, 2009
F!T F!X Workout
Row 1000m
100 Jumping Pull Ups
Row 900m
90 Jumping Pull Ups
Row 800m
80 Jumping Pull Ups
Row 700m
70 Jumping Pull Ups
Row 600m
60 Jumping Pull Ups
Row 500m
50 Jumping Pull Ups
Row 400m
40 Jumping Pull Ups
Row 300m
30 Jumping Pull Ups
Row 200m
20 Jumping Pull Ups
Row 100m
10 Jumping Pull Ups
100 Jumping Pull Ups
Row 900m
90 Jumping Pull Ups
Row 800m
80 Jumping Pull Ups
Row 700m
70 Jumping Pull Ups
Row 600m
60 Jumping Pull Ups
Row 500m
50 Jumping Pull Ups
Row 400m
40 Jumping Pull Ups
Row 300m
30 Jumping Pull Ups
Row 200m
20 Jumping Pull Ups
Row 100m
10 Jumping Pull Ups
Wednesday, November 11, 2009
F!T F!X Workout
F!T F!X Workout
Monday, November 9, 2009
F!T F!X Workout
Saturday, November 7, 2009
F!T F!X Workout
3 Sets as fast as you can of the following:
Row 500m
20 Shoulder Press (shoulders)
20 Scissors (abs)
Row 500m
20 Shoulder Press (shoulders)
20 Scissors (abs)
Thursday, November 5, 2009
F!T F!X Workout
Place 2 Cones 40m apart. Complete the following:
3 Sets of Sled Pull (Running Forwards) 10 Push Ups each end (up and back is 1 set)
Rest
3 Sets of Sled Pull / Drag (Running Backwards) 10 Squats one end & 10 Frogs the other end (up and back is 1 Set)
You can use anything as a sled or any weight. I used a 30kg. You can drag along a weight with rope if you had too.
Wednesday, November 4, 2009
F!T F!X Workout
2 Sets as fast as you can
Row 500m
Ride 1km
15 Jumping Chin Ups
30 Star Jumps
15 Push Ups
30 Ski
Row 500m
Ride 1km
15 Jumping Chin Ups
30 Star Jumps
15 Push Ups
30 Ski
F!T F!X Workout
100 Reps of the following exercises before moving on.
Push Ups (did them on keg)
Bent Over Row (I used 30kg keg)
Squats (I used 30kg keg bear hugging it)
Lunges (I used 30kg keg on shoulders)
Kettlbell Swing (16kg)
Upright Row (Used 2 kettlebells - 12kg each)
You can use a barbell with weight to suit.
Push Ups (did them on keg)
Bent Over Row (I used 30kg keg)
Squats (I used 30kg keg bear hugging it)
Lunges (I used 30kg keg on shoulders)
Kettlbell Swing (16kg)
Upright Row (Used 2 kettlebells - 12kg each)
You can use a barbell with weight to suit.
Tuesday, November 3, 2009
F!T F!X Workout
3 Sets for 2 Mins each exercise
Rest for 1 Min after each set
Sandbag Shouldering (Alternating shoulders)
Sledge Hammer Slams ( Alternating each side)
Sandbag Pick Up and Press
Trye Flips
Rest for 1 Min after each set
Sandbag Shouldering (Alternating shoulders)
Sledge Hammer Slams ( Alternating each side)
Sandbag Pick Up and Press
Trye Flips
F!T F!X Workout
100 Reps of the following exercises as fast as you can
Deadlift - [Legs] - I used a 30kg Keg, you can use a barbell
Jumping Pull up - [Back] - Jump and pull you self up
Dips - [Triceps] - Great for the ladies, working them arms
Crunch - [Abs] - Legs 90 Degree in air
Star Jumps - [Cardio]
Deadlift - [Legs] - I used a 30kg Keg, you can use a barbell
Jumping Pull up - [Back] - Jump and pull you self up
Dips - [Triceps] - Great for the ladies, working them arms
Crunch - [Abs] - Legs 90 Degree in air
Star Jumps - [Cardio]
Monday, November 2, 2009
F!T F!X Workout
This mornings workout complete 5 Sets of this:
25 Kettlebell Swings (I used 20kg)
400m Run
Whats a kettlebell?
A ‘kettlebell’ is a traditional Russian cast iron weight that looks like a cannonball with a handle.
25 Kettlebell Swings (I used 20kg)
400m Run
Whats a kettlebell?
A ‘kettlebell’ is a traditional Russian cast iron weight that looks like a cannonball with a handle.
Wednesday, October 21, 2009
F!T F!X Workout
Complete 100 reps of each exercise before going on to the next.
Using a Barbell for the exercises (pick your weight).
Push Press (little squat into a shoulder press)
Bi Curl
Bent Over Row
Sumo Squat (bar on shoulders)
Calf Raise (bar on shoulders)
Using a Barbell for the exercises (pick your weight).
Push Press (little squat into a shoulder press)
Bi Curl
Bent Over Row
Sumo Squat (bar on shoulders)
Calf Raise (bar on shoulders)
Sunday, October 18, 2009
F!T F!X Workout
Complete 5 Sets of:
1 Km Ride
5 Chin Ups
10 Box Jumps (jump up onto a box, height of box up to you)
15 Push Press (mini squat into a shoulder press)
1 Km Ride
5 Chin Ups
10 Box Jumps (jump up onto a box, height of box up to you)
15 Push Press (mini squat into a shoulder press)
Wednesday, October 14, 2009
F!T F!X Afternoon Workout
2 Sets as fast as you can :
10 Burpies with Barbell
20 Sumo High Pull (sumo squat then upright row)
1 km Ride
500 m Row
10 Burpies with Barbell
20 Sumo High Pull (sumo squat then upright row)
1 km Ride
500 m Row
Tuesday, October 13, 2009
F!T F!X Workout
Wearing a Weighted Vest complete the following workout :
3 km Run
50 Walking Lunges (legs)
50 Push Ups (chest)
50 Squats (legs)
50 Shoulder Push Ups (shoulders)
6 km Bike without vest
50 Crunch (abs)
50 Back Extension (lower back)
50 Leg Raise (lower abs)
50 Prone Leg Raise (lower back)
3 km Run without vest
3 km Run
50 Walking Lunges (legs)
50 Push Ups (chest)
50 Squats (legs)
50 Shoulder Push Ups (shoulders)
6 km Bike without vest
50 Crunch (abs)
50 Back Extension (lower back)
50 Leg Raise (lower abs)
50 Prone Leg Raise (lower back)
3 km Run without vest
Monday, October 12, 2009
F!T F!X Afternoon Workout
3 Sets as fast as you can and record time
Row 500m
5 Burpies with Med Ball (Chest touches ball)
10 Ball Slams (Ball Above head and slam down on ground)
15 Wall Balls (Squat down, explosivly come up and throw 10foot up against wall, catch and repeat)
Row 500m
5 Burpies with Med Ball (Chest touches ball)
10 Ball Slams (Ball Above head and slam down on ground)
15 Wall Balls (Squat down, explosivly come up and throw 10foot up against wall, catch and repeat)
F!T F!X Morning Workout
3km Run then
5 Sets of the following exercises :
5 Chin Ups (back)
10 Push Ups (chest)
15 Squats (legs)
20 Crucnhs (abs)
5 Sets of the following exercises :
5 Chin Ups (back)
10 Push Ups (chest)
15 Squats (legs)
20 Crucnhs (abs)
Sunday, October 11, 2009
Saturday, October 10, 2009
F!T F!X Workout
Keg Workout - See how many reps you can do.
Using a empty keg do:
5 Mins Lunges (Keg on Shoulders, Both Legs = 1 Rep)
5 Mins Bent Over Row (Keg touch Chest, Watch your back,)
5 Mins Push Ups (From toes, Core on, Chest touch keg)
Empty Keg is 10kg, you can fill it up to make harder.
Using a empty keg do:
5 Mins Lunges (Keg on Shoulders, Both Legs = 1 Rep)
5 Mins Bent Over Row (Keg touch Chest, Watch your back,)
5 Mins Push Ups (From toes, Core on, Chest touch keg)
Empty Keg is 10kg, you can fill it up to make harder.
Friday, October 9, 2009
F!T F!X Workout
3 Sets as fast as you can
Row 500m
10 Push Up On Med Ball
10 Russian Twist With Med Ball
Row 500m
10 Push Up On Med Ball
10 Russian Twist With Med Ball
Wednesday, October 7, 2009
F!T F!X Workout
AM Workout (Back Workout)
Run 3km
50 Jumping Wide Grip Pull Ups
50 Jumping Pull Ups
50 Jumping Chin Ups
PM Workout (Chest Workout)
3 Sets as fast as you can
Row 500m
10 Hindu Push Ups
10 Wide Grip Push Ups
10 Normal Push Ups
10 Close Grip Push Ups
Run 3km
50 Jumping Wide Grip Pull Ups
50 Jumping Pull Ups
50 Jumping Chin Ups
PM Workout (Chest Workout)
3 Sets as fast as you can
Row 500m
10 Hindu Push Ups
10 Wide Grip Push Ups
10 Normal Push Ups
10 Close Grip Push Ups
Tuesday, October 6, 2009
F!T F!X Workout
Todays workout is 7 sets each, cycling through the 3 exercises, dropping 3 reps off each exercise each set.
AM Workout
Reps 21-19-15-12-9-6-3
Burpiee (Chest to touch ground)
Crunch
Back Extenstion
PM Workout
Reps 21-19-15-12-9-6-3
Kettlebell Swing (Pick a weight to suit you, I used 24kg)
Squat
Push Up
AM Workout
Reps 21-19-15-12-9-6-3
Burpiee (Chest to touch ground)
Crunch
Back Extenstion
PM Workout
Reps 21-19-15-12-9-6-3
Kettlebell Swing (Pick a weight to suit you, I used 24kg)
Squat
Push Up
Saturday, October 3, 2009
F!T F!X Workout
Complete the following workout in order as fast as you can, focusing on cardio, back, abs, legs.
Row 1000m
50 Jumping Pull Ups
50 Crunch
Ride 1000m
50 Sumo Squats
50 Star Jumps
Row 500m
25 Jumping Pull Ups
25 Crunch
Ride 500m
25 Sumo Squats
25 Star Jumps
Row 1000m
50 Jumping Pull Ups
50 Crunch
Ride 1000m
50 Sumo Squats
50 Star Jumps
Row 500m
25 Jumping Pull Ups
25 Crunch
Ride 500m
25 Sumo Squats
25 Star Jumps
Friday, October 2, 2009
Thursday, October 1, 2009
Wednesday, September 30, 2009
F!T F!X Workout
30kg Keg - (Use any weight, the water makes it alot harder)
4 Mins of Keg Cleans
4 Mins of Keg Burpie Rows
2 Mins of Keg Cleans
2 Mins of Keg Burpie Rows
4 Mins of Keg Cleans
4 Mins of Keg Burpie Rows
2 Mins of Keg Cleans
2 Mins of Keg Burpie Rows
Monday, September 28, 2009
F!T F!X Workout
2 Sets for Time
Row 1000m
20 Push Ups
20 Jumping Pull Ups
20 Star Jumps
20 Squats
20 Crunch
Row 1000m
20 Push Ups
20 Jumping Pull Ups
20 Star Jumps
20 Squats
20 Crunch
Friday, September 25, 2009
F!T F!X Workout
8 Sets
Tabata 20 Sec Work 10 Sec Rest
Battle Rope Alternating Waves
Sledge Hammer Slams
Ring Rows
Squats
Tabata 20 Sec Work 10 Sec Rest
Battle Rope Alternating Waves
Sledge Hammer Slams
Ring Rows
Squats
Thursday, September 24, 2009
Wednesday, September 23, 2009
Monday, September 21, 2009
Thursday, September 10, 2009
Wednesday, September 9, 2009
Monday, September 7, 2009
Monday - Workout
I am back - Due to a Virus and back pain I have had a few weeks off.
Todays workout:
5 Sets for time
Bike 1km
15 Squats
15 Push Ups
15 Crunch
Todays workout:
5 Sets for time
Bike 1km
15 Squats
15 Push Ups
15 Crunch
Thursday, August 13, 2009
Friday - Workout
AM Workout
10 Sets
10 Kettlebell Russian Twists
10 Kettlebell Bi Curl
PM Workout
Easy Row for 10mins
10 Sets
10 Kettlebell Russian Twists
10 Kettlebell Bi Curl
PM Workout
Easy Row for 10mins
Wednesday, August 12, 2009
Wednesday - Workout
AM Workout
100 Crunch
100 Push Ups
100 Squats
100 Back Extensions
100 Ring Row
PM Workout
3 Sets
1 Arm Jumping Pull Ups
100 Crunch
100 Push Ups
100 Squats
100 Back Extensions
100 Ring Row
PM Workout
3 Sets
1 Arm Jumping Pull Ups
Tuesday, August 11, 2009
Monday, August 10, 2009
Monday - Workout
AM Workout
20 Sec Work 10 Sec Rest
Rope - Alternating Waves - Overhand grip
Sledge Hammer Slams
Rope - Alternating Waves - Underhand grip
Kettlebell Swings
PM Workout
5 Sets
Ride 500m
20 Push Ups
30 Crunch
20 Sec Work 10 Sec Rest
Rope - Alternating Waves - Overhand grip
Sledge Hammer Slams
Rope - Alternating Waves - Underhand grip
Kettlebell Swings
PM Workout
5 Sets
Ride 500m
20 Push Ups
30 Crunch
Sunday, August 9, 2009
Saturday, August 8, 2009
Friday, August 7, 2009
Friday - Workout
AM Workout
20 Mins of:
5 Pull Ups
10 Push Ups
15 Situps
PM Workout
4 sets for time
Ride 500m
Row 500m
20 Mins of:
5 Pull Ups
10 Push Ups
15 Situps
PM Workout
4 sets for time
Ride 500m
Row 500m
Thursday, August 6, 2009
Wednesday, August 5, 2009
Wednesday - Workout
AM Workout
Work 30 Sec Rest 10 Sec - 8 Sets
Rope Standing Power Waves
Kettlebell Swing
Rope Seated Alternating Waves
Kettlebell Russain Twist
PM Workout
3 Sets for Time
Row 500m
10 Sumo High Pull
Work 30 Sec Rest 10 Sec - 8 Sets
Rope Standing Power Waves
Kettlebell Swing
Rope Seated Alternating Waves
Kettlebell Russain Twist
PM Workout
3 Sets for Time
Row 500m
10 Sumo High Pull
Tuesday, August 4, 2009
Tuesday - Workout
AM Workout
5 Mins Sledge Hammer Slams
PM Workout
5 Sets for time
50 Star Jumps
40 Crunches
30 Back Extensions
20 Dips
10 Shoulder Push Ups
5 Mins Sledge Hammer Slams
PM Workout
5 Sets for time
50 Star Jumps
40 Crunches
30 Back Extensions
20 Dips
10 Shoulder Push Ups
Monday, August 3, 2009
Monday - Workout
AM Workout
Row 500m
100 Push Ups
PM Workout
5 Sets for time
20 - 24kg Kettlebell Swing
10 - 1o Kg Med Ball Thruster
Row 500m
100 Push Ups
PM Workout
5 Sets for time
20 - 24kg Kettlebell Swing
10 - 1o Kg Med Ball Thruster
Saturday, August 1, 2009
Saturday - Workout
Tabata 20 Sec Work 10 Sec Rest
Battling Ropes Workout
Over Hand Alternating Small Waves
Over Hand Duel Power Waves
Under Hand Alternating Small Waves
Under Hand Duel Power Waves
Battling Ropes Workout
Over Hand Alternating Small Waves
Over Hand Duel Power Waves
Under Hand Alternating Small Waves
Under Hand Duel Power Waves
Friday, July 31, 2009
Friday - Workout
AM Workout
5 Sets
Kettlebell Alternating Swings
Kettlebell Thruster
Kettlebell Tri Extenstion
PM Workout
Row 40 Sec Rest 10 Sec
12 Sets
5 Sets
Kettlebell Alternating Swings
Kettlebell Thruster
Kettlebell Tri Extenstion
PM Workout
Row 40 Sec Rest 10 Sec
12 Sets
Thursday, July 30, 2009
Wednesday, July 29, 2009
Wednesday - Workout
AM Workout
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips
PM Workout
Row 500m
10 DB Burpies
Tabbata 20 Sec Exercise / 10 Sec Rest
Bike
Boxing Bag Mounting Postion
Sledge Hammer Slams
Dips
PM Workout
Row 500m
10 DB Burpies
Tuesday, July 28, 2009
Tuesday - Workout
7km Bike
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg
10 Kettlebell Swing 36kg
6km Bike
20 Kettlebell Swing 32kg
5km Bike
30 Kettlebell Swing 28kg
4km Bike
40 Kettlebell Swing 24kg
3km Bike
50 Kettlebell Swing 20kg
2km Bike
60 Kettlebell Swing 16kg
1km Bike
70 Kettlebell Swing 12kg
Monday, July 27, 2009
Monday - Workout
AM Workout
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press
PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row
5 Sets of 10 Reps
Kettlebell Swing
Kettlebell Bi Curl
Kettlebell Shoulder Press
PM Workout
3 Sets
Row 500m
10 DB T Bar Push Ups
10 DB Rengade Row
Sunday, July 26, 2009
Saturday, July 25, 2009
Friday, July 24, 2009
Friday - Workout
AM Workout
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings
PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension
4 Sets - 1 Min Work - 20 Sec Rest
Sandbag Shouldering
Keg Clean + Press
Tyre Flips
Kettlebell Swings
PM Workout
2 Sets for time
Row 1000m
10 Close Grip Push Up
20 Back Extension
Thursday, July 23, 2009
Thursday - Workout
Run 2km
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch
50 Push Press
25 Hanging Leg Raise
Run 2km
50 Over Head Walking Lunge
25 Jacknive
Run 2km
50 Jumping Pull Ups
25 Double Crunch
Wednesday, July 22, 2009
Wednesday - Workout
AM Workout
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats
PM Workout
3 Sets
Row 500m
10 DB Thruster
3 Sets - Using Med Ball each workout
5 Burpies
10 Shoulder Press
15 Wall Ball
20 Box Jumps
25 Squats
PM Workout
3 Sets
Row 500m
10 DB Thruster
Tuesday, July 21, 2009
Tuesday - Workout
3 Sets - 2 Mins Each Exercise
Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg
Sandbag Shouldering 30kg
Keg clean + Press 25kg
Tyre Flips
Kettlebell Swings 20kg
Monday, July 20, 2009
Monday - Workout
AM Workout
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up
PM Workout
Row 500m
10 Hindu Push Up
Run 3km
3 Sets 0f 20 Reps
Wall Ball
Squats
Kettlbell Swings
Box Jump
Push Up
Jumping Pull Up
PM Workout
Row 500m
10 Hindu Push Up
Sunday, July 19, 2009
Saturday, July 18, 2009
Saturday - Workout
Run 3km
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)
5 Sets - 5 Reps
Ring Dips
Ring Row (Feet on Med Ball)
Chin Ups
Push Ups (To Chest)
Friday, July 17, 2009
Friday - Workout
AM Workout
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats
Sandbag 30kg - Keg 25kg
PM Workout
Row 3000m
Run 3km
5 Sets for time
5 Keg Squats
5 Keg Cleans
5 Keg Burpie Rows
5 Sandbag Burpie row
5 Sandbag Cleans
5 Sandbag Squats
Sandbag 30kg - Keg 25kg
PM Workout
Row 3000m
Thursday, July 16, 2009
Thursday - Workout
AM Workout
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings
PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg
20 Sec Work - 10 Sec Rest
Battling Rope Alternating Waves
Kettlebell Swings
Battling Rope Dual Power Waves
Alternating Kettbell Swings
PM Workout
3km Run
4 Mins Sandbag Shouldering 30kg
4 Mins Kettlebell Swings 16kg
Wednesday, July 15, 2009
Wednesday - Workout
AM Workout
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch
PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row
How many sets in 30mins
1km Ride
5 Burpies
10 Push Ups
15 Squats
20 Crunch
PM Workout
3 Sets for Time
Row 500m
10 DB Thruster
10 DB Renegade Row
Tuesday, July 14, 2009
Tuesday - Workout
3 Sets for time
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps
3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing
3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats
5 Tyre Flips
10 Push Ups
15 Dips
20 Squats
25 Box Jumps
3 Sets
5 Burpies
10 Tuck Jumps
15 Jumping Ball Slam
20 Kettlebell Swing
3 Sets
5 Keg Cleans
10 Keg Bi Curl
15 Keg Rows
20 Keg Push Up
25 Keg Squats
Monday, July 13, 2009
Monday - Workout
AM Workout
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up
PM Workout
Row 500m
5 Burpie
20 Crunch
Weighted Vest Workout
Run 3km
5 Sets
10 Ring Row
10 Ring Push Up
PM Workout
Row 500m
5 Burpie
20 Crunch
Sunday, July 12, 2009
Saturday, July 11, 2009
Saturday - Workout
16 Min Workout
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)
Rest
4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull
8 Sets each Exercise
20 Sec Work 10 Sec Rest
1 Arm Kettlebell Swing
Sledge Hammer Side Strikes
(change to other arm / side)
Rest
4 Sets each arm
20 Sec Work 10 Sec Rest
1 arm exercise
Kettlebell Snatch
Kettlebell Row
Kettlebell Shoulder Press
Kettlebell Swing / High Pull
Friday, July 10, 2009
Friday - Workout
AM Workout
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups
PM Workout
10 Mins
Row 50sec
Rest 10sec
5 Sets
30 Tuck Jumps
20 Jumping Pull Ups
10 Clap Push Ups
PM Workout
10 Mins
Row 50sec
Rest 10sec
Thursday, July 9, 2009
Thursday - Workout
3 Sets
20 Kettlebell Swing
Stair Run
3 Sets
20 Kettlebell Curl
Stair Bunny Hop
3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head
20 Kettlebell Swing
Stair Run
3 Sets
20 Kettlebell Curl
Stair Bunny Hop
3 Sets
10 Each Side Kettlebell 1 Arm Swing
Stair Run Kettlebell above head
Wednesday, July 8, 2009
Wednesday - Workout
AM Workout
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans
PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps
Weighted Vest Workout
5 Reps 5 Sets
Muscle Bulders
Pull Ups
Trye Flips
Keg Cleans
PM Workout
3 sets for time
Row 500m
30 Moutian Climbers
30 Star Jumps
Tuesday, July 7, 2009
Monday, July 6, 2009
Monday - Workout
AM Workout
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies
PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg
Run 3km
20 Hanging Leg Raise
20 Squat Jump
20 Lying Leg Raise
20 Box Jump
20 Double Crunch
20 Squat Thrust
20 Jacknives
20 Burpies
PM Workout
3 x Row 500m
10 Thruster 20kg
10 Sumo High Pull 20kg
Saturday, July 4, 2009
Saturday - Workout
8 Sets - 20 Sec Exercise 10 Sec Rest
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie
Kettlebell Swing
Sledge Hammer Swing / Slams
Jumping Ball Slam
Burpie
Friday, July 3, 2009
Friday - Workout
AM Workout
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump
PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders
10 Reps - 3 Sets
Kettlebell Swing (36 kg)
Chin Ups
Keg Burpie Rows
Deep Squat
Box Jump
PM Workout
5 Reps - 5 Sets
Keg Cleans
Trye Flips
Ring Dips
Mucles Builders
Thursday, July 2, 2009
Thursday - Workout
Kettlebell Workout in Park
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)
5 Sets for time
Kettlebell Famers Walk 20m (12kg each arm)
30 Kettlebell Swing (24kg)
Kettlebell Lunge Walk 20m (12kg each arm)
30 Alternating Kettlebell Swing (20kg)
Wednesday, July 1, 2009
Wednesday - Workout
AM Workout
3km Run
3 x 50 Reps
Squat Jumps
Push Ups
PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press
3km Run
3 x 50 Reps
Squat Jumps
Push Ups
PM Workout
3 Sets for time
Row 500m
10 Sumo Deadlift
10 Push Press
Tuesday, June 30, 2009
Tuesday - Workout
30 Mins for sets
Weighted Vest Workout
20 Jumping Pull Ups
15 Squat Thrust
10 Shoulder Push Up
5 Ring Dip
Weighted Vest Workout
20 Jumping Pull Ups
15 Squat Thrust
10 Shoulder Push Up
5 Ring Dip
Monday, June 29, 2009
Monday - Workout
AM Workout
2 Sets for time
2km Run
30 Kettlebell Swings
PM Workout
3 Sets
Row 500
10 Burpies
2 Sets for time
2km Run
30 Kettlebell Swings
PM Workout
3 Sets
Row 500
10 Burpies
Sunday, June 28, 2009
Saturday, June 27, 2009
Friday, June 26, 2009
Friday - Workout
AM Workout
10 Reps 5 Sets
Weighted Vest
1 Arm Swing
1 Arm High Pull
1 Arm Clean
Ride 500m
PM Workout
Row 30 Sec
Rest 10 Sec
10 Mins
10 Reps 5 Sets
Weighted Vest
1 Arm Swing
1 Arm High Pull
1 Arm Clean
Ride 500m
PM Workout
Row 30 Sec
Rest 10 Sec
10 Mins
Thursday, June 25, 2009
Thursday - Workout
Run 3km
10 Tyre Flips
20 Box Jumps on Tyre
30 Dips on Tyre
Run 2km
20 Tyre Flips
30 Box Jumps on Tyre
40 Dips on Tyre
Run 1km
30 Tyre Flips
40 Box Jumps on Tyre
50 Dips on Tyre
10 Tyre Flips
20 Box Jumps on Tyre
30 Dips on Tyre
Run 2km
20 Tyre Flips
30 Box Jumps on Tyre
40 Dips on Tyre
Run 1km
30 Tyre Flips
40 Box Jumps on Tyre
50 Dips on Tyre
Wednesday, June 24, 2009
Wednesday - Workout
AM Workout
Med Ball Workout
5 Burpie
10 Thruster
15 Push Ups - Toes on Ball
20 Overhead Lunge
25 Ball Slam
30 Russian Twist
PM Workout
3 Sets for time
Row 500m
20 Crunch
20 Back Extension
Med Ball Workout
5 Burpie
10 Thruster
15 Push Ups - Toes on Ball
20 Overhead Lunge
25 Ball Slam
30 Russian Twist
PM Workout
3 Sets for time
Row 500m
20 Crunch
20 Back Extension
Tuesday, June 23, 2009
Tuesday - Workout
10 Reps of Each exercise
5 Sets for time
Keg Deadlift
Run 100m
Keg Push Up
Run 100m
Keg Squat
Run 100m
Keg Shoulder Press
Run 100m
Keg Lunge
Run 100m
Keg Upright Row
Run 100m
5 Sets for time
Keg Deadlift
Run 100m
Keg Push Up
Run 100m
Keg Squat
Run 100m
Keg Shoulder Press
Run 100m
Keg Lunge
Run 100m
Keg Upright Row
Run 100m
Monday, June 22, 2009
Monday - Workout
AM Workout
3km Run
5 Sets of 10 Reps
Kettlebell Swing
Push Press
PM Workout
3 Sets for time
Row 500m
10 Tuck Jumps
10 Hindu Push Ups
3km Run
5 Sets of 10 Reps
Kettlebell Swing
Push Press
PM Workout
3 Sets for time
Row 500m
10 Tuck Jumps
10 Hindu Push Ups
Sunday, June 21, 2009
Saturday, June 20, 2009
Saturday - Workout
10 Reps 3 Sets
1 Arm Kettlebell Swing
1 Arm Kettlebell High Pull
1 Arm Kettlebell Clean
1 Arm Kettlebell houlder Press
1 Arm Kettlebell Clean & Jerk
Push Ups on Kettlebells
Kettlebell Suitcase Rows
1 Arm Kettlebell Swing
1 Arm Kettlebell High Pull
1 Arm Kettlebell Clean
1 Arm Kettlebell houlder Press
1 Arm Kettlebell Clean & Jerk
Push Ups on Kettlebells
Kettlebell Suitcase Rows
Friday, June 19, 2009
Friday - Workout
AM Workout
8 Sets Per Exercise
20 Sec Work 10 Sec Rest
Squat Hold On Wall
Deep Squat
Hover
Crunch
PM Workout
Row 50 Sec - 10 Sec Rest
10 Mins
8 Sets Per Exercise
20 Sec Work 10 Sec Rest
Squat Hold On Wall
Deep Squat
Hover
Crunch
PM Workout
Row 50 Sec - 10 Sec Rest
10 Mins
Thursday, June 18, 2009
Thursday - Workout
3km Run
20 Kettlbell Swing
20 Kettlebell Russain Twist
20 Kettlebell Squat Thrust
20 Kettlebell Push Ups
20 Kettlebell Suitcase Rows
20 Kettlbell Swing
20 Kettlebell Russain Twist
20 Kettlebell Squat Thrust
20 Kettlebell Push Ups
20 Kettlebell Suitcase Rows
Wednesday, June 17, 2009
Wednesday - Workout
AM Workout
10 Reps - 10 Sets
Wide Push Up
Wide Pull Up
Chin Up
Close Grip Push Up
PM Workout
3 Sets for time
Row 500m
10 Burpie with Tuck Jump
10 Reps - 10 Sets
Wide Push Up
Wide Pull Up
Chin Up
Close Grip Push Up
PM Workout
3 Sets for time
Row 500m
10 Burpie with Tuck Jump
Tuesday, June 16, 2009
Tuesday - Workout
5 Sets for time
10 Wall Ball
10 Tyre Flip
10 Box Jumps
10 Keg Burpie Row
10 Keg Cleans
10 Ball Burpies
10 Wall Ball
10 Tyre Flip
10 Box Jumps
10 Keg Burpie Row
10 Keg Cleans
10 Ball Burpies
Monday, June 15, 2009
Monday - Workout
AM Workout
500 Rep Workout
50 Kettbell Swings
50 Ball Slams
50 Squats
50 Star Jumps
50 Push Ups
50 Jumping Pull Ups
50 Dips
50 Ring Rows
50 Crunch
50 Back Extensions
PM Workout
3 Sets for time
Row 500m
8 kg - 1 Arm Get Ups 5 each side
500 Rep Workout
50 Kettbell Swings
50 Ball Slams
50 Squats
50 Star Jumps
50 Push Ups
50 Jumping Pull Ups
50 Dips
50 Ring Rows
50 Crunch
50 Back Extensions
PM Workout
3 Sets for time
Row 500m
8 kg - 1 Arm Get Ups 5 each side
Sunday, June 14, 2009
Saturday, June 13, 2009
Saturday - Workout
AM Workout
20 Sec Work 10 Sec Rest
15kg Plate Squat Press
Sledge Hammer (Standing on Tyre)
Burpies (Without Jump)
Elbow Strikes (On top of Bag)
PM Workout
10 Reps 5 Sets
Keg Bi Curl
Keg Squat (Keg on Shoulders)
Keg Upright Row
Keg Deadlift
Keg Push Up (Chest to Keg)
Keg Squat (Butt to Keg)
Keg Row
Keg Lunge (Keg On Shoulders)
20 Sec Work 10 Sec Rest
15kg Plate Squat Press
Sledge Hammer (Standing on Tyre)
Burpies (Without Jump)
Elbow Strikes (On top of Bag)
PM Workout
10 Reps 5 Sets
Keg Bi Curl
Keg Squat (Keg on Shoulders)
Keg Upright Row
Keg Deadlift
Keg Push Up (Chest to Keg)
Keg Squat (Butt to Keg)
Keg Row
Keg Lunge (Keg On Shoulders)
Friday, June 12, 2009
Friday - Workout
AM Workout
5 Sets for time
10 Keg Cleans
10 Keg Burpie Rows
Keg Bear Hug Run
PM Workout
Row for 20 Sec, rest for 10 Sec
24 Sets - 12mins
5 Sets for time
10 Keg Cleans
10 Keg Burpie Rows
Keg Bear Hug Run
PM Workout
Row for 20 Sec, rest for 10 Sec
24 Sets - 12mins
Thursday, June 11, 2009
Thursday - Workout
AM Workout
5 Sets for time
10 Tyre Flips
10 Sumo High Pull
20 Push Ups
20 Ring Rows
30 Kettlebell Swing
30 Ball Slam
PM Workout
3 Sets
100 Situps On Gym Ball
50 Back Extension On Gym Ball
100 Situps On Floor
50 Back Extensions On Floor
5 Sets for time
10 Tyre Flips
10 Sumo High Pull
20 Push Ups
20 Ring Rows
30 Kettlebell Swing
30 Ball Slam
PM Workout
3 Sets
100 Situps On Gym Ball
50 Back Extension On Gym Ball
100 Situps On Floor
50 Back Extensions On Floor
Wednesday, June 10, 2009
Wednesday - Workout
AM Workout
As many sets in 30mins
5 Pull Ups
5 Ring Dips
10 Push Ups
10 Shoulder Push Ups
20 Squats
20 Crunch
PM Workout
3 Sets
Row 500
10 Muscle Builders
As many sets in 30mins
5 Pull Ups
5 Ring Dips
10 Push Ups
10 Shoulder Push Ups
20 Squats
20 Crunch
PM Workout
3 Sets
Row 500
10 Muscle Builders
Tuesday, June 9, 2009
Tuesday - Workout
Weighted Vest Workout
Alternating 16 Sets Each
20 Sec Work 10 Sec Rest
16mins all up
Keg Burpie Row 25kg
Med Ball Thruster 6kg
Alternating 16 Sets Each
20 Sec Work 10 Sec Rest
16mins all up
Keg Burpie Row 25kg
Med Ball Thruster 6kg
Monday, June 8, 2009
Monday - Workout
AM Workout
8 Sets 20 Sec Work 10 Sec Rest
Sledge Hammer Slams
Standing Row with Rings
KB Russian Twists
Weighted Squats
PM Workout
Bike 5km
28kg Kettlebell Swing 10 Reps
Bike 4km
24kg Kettlebell Swing 20 Reps
Bike 3km
20kg Kettlebell Swing 30 Reps
Bike 2km
16kg Kettlebell Swing 40 Reps
Bike 1km
12kg Kettlebell Swing 50 Reps
8 Sets 20 Sec Work 10 Sec Rest
Sledge Hammer Slams
Standing Row with Rings
KB Russian Twists
Weighted Squats
PM Workout
Bike 5km
28kg Kettlebell Swing 10 Reps
Bike 4km
24kg Kettlebell Swing 20 Reps
Bike 3km
20kg Kettlebell Swing 30 Reps
Bike 2km
16kg Kettlebell Swing 40 Reps
Bike 1km
12kg Kettlebell Swing 50 Reps
Sunday, June 7, 2009
Saturday, June 6, 2009
Saturday - Workout
8 Sets - 20 sec Work 10 Sec Rest
Shoulder Press
Boxing Bag
Leg Extension
Stationary Bike
Shoulder Press
Boxing Bag
Leg Extension
Stationary Bike
Friday, June 5, 2009
Friday - Workout
AM Workout
Punching Bag Work - 8 Sets 20 Sec Work 10 Sec Rest
Jab Cross
Snap Kick
Body Hooks
Front Kick
PM Workout
3 Sets
Row 500m
10 Burpies
20 Back Ext
30 Sit Ups
Punching Bag Work - 8 Sets 20 Sec Work 10 Sec Rest
Jab Cross
Snap Kick
Body Hooks
Front Kick
PM Workout
3 Sets
Row 500m
10 Burpies
20 Back Ext
30 Sit Ups
Thursday, June 4, 2009
Thursday - Workout
3km Run
50 Push Ups
50 Overhead Lunge
2km Run
50 Shoulder Press
50 Deep Squats
1km Run
50 Dips
50 Deadlifts
50 Push Ups
50 Overhead Lunge
2km Run
50 Shoulder Press
50 Deep Squats
1km Run
50 Dips
50 Deadlifts
Wednesday, June 3, 2009
Wednesday - Workout
AM Workout
5 Sets
250m Run
10 Wall Ball
10 Keg Burpie Row
10 V Sit Ups
PM Workout
How Many Sets in 10mins
200m Row 30 Sec Rest
5 Sets
250m Run
10 Wall Ball
10 Keg Burpie Row
10 V Sit Ups
PM Workout
How Many Sets in 10mins
200m Row 30 Sec Rest
Tuesday, June 2, 2009
Monday, June 1, 2009
Monday - Workout
AM Workout
5 Sets for Time
5 Dive Bombers
5 Muscle Builders
10 Cleans
10 Kettlebell Swings
20 Kettlebell Russain Twists
20 Ball Slams
30 Jumping Pull Ups
30 Crunch
PM Workout
3 x Row 500m
50 Star Jumps
5 Sets for Time
5 Dive Bombers
5 Muscle Builders
10 Cleans
10 Kettlebell Swings
20 Kettlebell Russain Twists
20 Ball Slams
30 Jumping Pull Ups
30 Crunch
PM Workout
3 x Row 500m
50 Star Jumps
Sunday, May 31, 2009
Saturday, May 30, 2009
Saturday - Workout
8 Sets - 20 sec Work 10 Sec Rest
Lateral Hurdle Jumps
Ball Slam
Lateral High Hops
Ball Pass
Friday, May 29, 2009
Friday - Workout
AM Workout
100 Reps of each exercise for Time
Push Ups
Star Jumps
Squats
Jumping Pull Ups
Crunch
PM Workout
5 x 500m Row / 1 Min Rest
100 Reps of each exercise for Time
Push Ups
Star Jumps
Squats
Jumping Pull Ups
Crunch
PM Workout
5 x 500m Row / 1 Min Rest
Thursday, May 28, 2009
Thursday - Workout
How Many Sets in 30 Mins
10 Tyre Flips
10 Kettlebell High Pull Each Arm 16kg
20 Good Morning 15kg
10 Kettlebell Shoulder Press Each Arm 16kg
10 Keg Burpie Row 25kg
10 Tyre Flips
10 Kettlebell High Pull Each Arm 16kg
20 Good Morning 15kg
10 Kettlebell Shoulder Press Each Arm 16kg
10 Keg Burpie Row 25kg
Wednesday, May 27, 2009
Wednesday - Workout
AM Workout
3 Sets wearing Weight Vest
Bike 1km
5 Ring Dips
5 Pull Up
10 Burpie
10 Box Jump
PM Workout
3 Sets For Time
500m Row
30 Squats
30 Sit Ups
3 Sets wearing Weight Vest
Bike 1km
5 Ring Dips
5 Pull Up
10 Burpie
10 Box Jump
PM Workout
3 Sets For Time
500m Row
30 Squats
30 Sit Ups
Tuesday, May 26, 2009
Monday, May 25, 2009
Monday - Workout
AM Workout
3Km Run
20 sec Work 10 Sec Rest x 8 sets
Alternating Sledge Hammer Swings / Strikes
Kettlebell Alternating Swings
Hand strikes in Mounting Postion on Boxing bag
Kettlebell Russian Twists
PM Workout
3 Sets
Row 500m
10 Hindu Push Ups
20 Back Extensions
30 Crunch
3Km Run
20 sec Work 10 Sec Rest x 8 sets
Alternating Sledge Hammer Swings / Strikes
Kettlebell Alternating Swings
Hand strikes in Mounting Postion on Boxing bag
Kettlebell Russian Twists
PM Workout
3 Sets
Row 500m
10 Hindu Push Ups
20 Back Extensions
30 Crunch
Sunday, May 24, 2009
Saturday, May 23, 2009
Saturday - Workout
20 Sec Work 10 Sec Rest 8 Sets
Bike (arms / legs)
Kettlebell Swings
Jumping Pull Ups
Crunch
Bike (arms / legs)
Kettlebell Swings
Jumping Pull Ups
Crunch
Friday, May 22, 2009
Thursday, May 21, 2009
Thursday - Workout
Run 3km
20 Kettlebell Swing
20 Kettlebell Bi Curls
20 Kettlebell Rusian Twists
Ride 3km
10 Kettlebell 1 Arm Swing
10 Kettlebell 1 Arm Pull
10 Kettlebell 1 Arm Thruster
20 Kettlebell Swing
20 Kettlebell Bi Curls
20 Kettlebell Rusian Twists
Ride 3km
10 Kettlebell 1 Arm Swing
10 Kettlebell 1 Arm Pull
10 Kettlebell 1 Arm Thruster
Wednesday, May 20, 2009
Tuesday, May 19, 2009
Tuesday - Workout
How Many Sets in 30 Mins
10 Keg Clean
10 Keg Burpie Rows
10 Kettlebell Swings
10 Sumo High Pull
10 Trye Flips
10 Box Jumps
10 Keg Clean
10 Keg Burpie Rows
10 Kettlebell Swings
10 Sumo High Pull
10 Trye Flips
10 Box Jumps
Monday, May 18, 2009
Sunday, May 17, 2009
Saturday, May 16, 2009
Friday, May 15, 2009
Thursday, May 14, 2009
Thursday - Workout
5 Sets for Time
200m Run
5 Keg Clean
10 Keg Burpie Row
15 Keg Deadlift
2o Keg Push Ups
200m Run
5 Keg Clean
10 Keg Burpie Row
15 Keg Deadlift
2o Keg Push Ups
Wednesday, May 13, 2009
Wednesday - Workout
3 Sets for Time
Row 500m
10 Chest Push Ups
10 Hindu Push Ups
10 Wide Push Ups
10 Shoulder Push Ups
10 Close Grip Push Ups
Row 500m
10 Chest Push Ups
10 Hindu Push Ups
10 Wide Push Ups
10 Shoulder Push Ups
10 Close Grip Push Ups
Tuesday, May 12, 2009
Monday, May 11, 2009
Sunday, May 10, 2009
Sunday - Workout
3 Sets Weighted Vest Workout For Time
10 Tyre Flips
20 Push Ups
30 Jumping Pull Ups
40 Box Jumps
50 Kettlebell Swings
10 Tyre Flips
20 Push Ups
30 Jumping Pull Ups
40 Box Jumps
50 Kettlebell Swings
Saturday, May 9, 2009
Friday, May 8, 2009
Thursday, May 7, 2009
Thursday - Workout
Workout 1
21 - 15 - 9 - 3
Deadlift
Back Squat
Workout 2
21 - 15 - 9 - 3
Thruster
Sumo High Pull
21 - 15 - 9 - 3
Deadlift
Back Squat
Workout 2
21 - 15 - 9 - 3
Thruster
Sumo High Pull
Wednesday, May 6, 2009
Tuesday, May 5, 2009
Monday, May 4, 2009
Sunday, May 3, 2009
Saturday, May 2, 2009
Friday, May 1, 2009
Thursday, April 30, 2009
Thursday - Workout
Weighted Vest Workout - 6kg
Workout 1 = 20 Reps - 5 Sets
Deep Squat
Push Up
Overhead Lunge
Shoulder Push Up
Workout 2 = 5 Reps - 5 Sets
Pull Up
Burpie
Ring Dip
Get Up
Workout 1 = 20 Reps - 5 Sets
Deep Squat
Push Up
Overhead Lunge
Shoulder Push Up
Workout 2 = 5 Reps - 5 Sets
Pull Up
Burpie
Ring Dip
Get Up
Wednesday, April 29, 2009
Tuesday, April 28, 2009
Monday, April 27, 2009
Sunday, April 26, 2009
Saturday, April 25, 2009
Friday, April 24, 2009
Thursday, April 23, 2009
Wednesday, April 22, 2009
Tuesday, April 21, 2009
Sunday, April 19, 2009
Saturday, April 18, 2009
Friday, April 17, 2009
Thursday, April 16, 2009
Thursday - Workout
3 Sets for Time
5 Keg Clean & Press
15 Tyre Flips / Jump In & Out
25 Wall Ball
35 Tyre Sledge Hammer
5 Keg Clean & Press
15 Tyre Flips / Jump In & Out
25 Wall Ball
35 Tyre Sledge Hammer
Wednesday, April 15, 2009
Wednesday - Workout
Row 1000m
30 Back Extension
30 Double Crunch
Row 1000m
30 Back Extension
30 Double Crunch
30 Back Extension
30 Double Crunch
Row 1000m
30 Back Extension
30 Double Crunch
Tuesday, April 14, 2009
Tuesday - Workout
Row 500m
10 Clap Push Ups
10 Jumping Pull Ups
Row 500m
15 Hindu Push Ups
15 Deadlift / Bent Over Row
Row 500m
20 Push Ups
10 Clap Push Ups
10 Jumping Pull Ups
Row 500m
15 Hindu Push Ups
15 Deadlift / Bent Over Row
Row 500m
20 Push Ups
Monday, April 13, 2009
Monday - Workout
100 Reps for each exercise for time
Kettlebell Swings
Jumping Pull Ups
Crunch
Deep Squat
Dips
Kettlebell Swings
Jumping Pull Ups
Crunch
Deep Squat
Dips
Sunday, April 12, 2009
Saturday, April 11, 2009
Friday, April 10, 2009
Thursday, April 9, 2009
Thursday - Workout
2 sets of 30
Box Jumps
Jumping Pull Up Wide Grip
Push Press
Jumping Chin Up
Crunch
Jumping Pull Up
Box Jumps
Jumping Pull Up Wide Grip
Push Press
Jumping Chin Up
Crunch
Jumping Pull Up
Wednesday, April 8, 2009
Tuesday, April 7, 2009
Monday, April 6, 2009
Monday - Workout
5 Sets of 5 for time with 25kg Keg
Keg Burpie Row
Keg Clean & Press
3 Sets of 10 (Feet on box)
Keg Swings
Keg High Pull
Keg Burpie Row
Keg Clean & Press
3 Sets of 10 (Feet on box)
Keg Swings
Keg High Pull
Sunday, April 5, 2009
Saturday, April 4, 2009
Saturday - Work
Had 1 PT client and got a massage.. worked on my sore ankle..
Picked up a exercise bike too
Picked up a exercise bike too
Friday, April 3, 2009
Friday - Workout
Tyre Workout - 3 Sets of 20
Tyre Flips
Push Ups (Feet on Tyre)
Box Jumps
Situps
Tyre Flips
Dips
Jump In & Out
Back Extension
Tyre Flips
Push Ups (Feet on Tyre)
Box Jumps
Situps
Tyre Flips
Dips
Jump In & Out
Back Extension
Thursday, April 2, 2009
Thursday - Workout
50 Kettlbell Swings
10 Overhead Lunges
40 Kettlbell Swings
20 Overhead Lunges
30 Kettlbell Swings
30 Overhead Lunges
20 Kettlbell Swings
40 Overhead Lunges
10 Kettlbell Swings
10 Overhead Lunges
40 Kettlbell Swings
20 Overhead Lunges
30 Kettlbell Swings
30 Overhead Lunges
20 Kettlbell Swings
40 Overhead Lunges
10 Kettlbell Swings
Wednesday, April 1, 2009
Tuesday - Work
Up early to take a circuit style session (used the big shipping rope).
Into town for Gym work, then PT and last session with the netball club.
Into town for Gym work, then PT and last session with the netball club.
Tuesday, March 31, 2009
Monday, March 30, 2009
Monday - Work
Took fitness test for bootcamp this morning and at night.
Headed to town for Boxing and circuit class.
Headed to town for Boxing and circuit class.
Sunday, March 29, 2009
Saturday, March 28, 2009
Saturday - Workout
Today do this as fast as you can
Run 3k
30 Box Jumps
30 Push Ups
30 Deep Squats
30 Shoulder Press
30 Lunges
30 Jumping Pull Ups
30 Deadlift
30 Dips
Run 3k
30 Box Jumps
30 Push Ups
30 Deep Squats
30 Shoulder Press
30 Lunges
30 Jumping Pull Ups
30 Deadlift
30 Dips
Friday, March 27, 2009
Friday - Work
Bootcamp at Gawler in the morning, got a massage, PT client from home, then fitness for recovery group session at Kersbrook
Friday - Workout
Keg Workout - 2 Sets
200 m Keg Run (Bear Hug)
15 Shoulder Press
15 Dips (Hands on Keg)
15 Squat (On Shoulders)
200 m Keg Run (On Shoulders)
15 Push Ups (Hands on Keg)
15 Bicept Curl
15 Lunge (On Shoulders / Each Leg)
200 m Keg Run (Above Head)
15 Push Ups (Feet on Keg)
15 Toss (Throw Overhead)
15 Deadlift
200 m Keg Run (Bear Hug)
15 Shoulder Press
15 Dips (Hands on Keg)
15 Squat (On Shoulders)
200 m Keg Run (On Shoulders)
15 Push Ups (Hands on Keg)
15 Bicept Curl
15 Lunge (On Shoulders / Each Leg)
200 m Keg Run (Above Head)
15 Push Ups (Feet on Keg)
15 Toss (Throw Overhead)
15 Deadlift
Thursday, March 26, 2009
Wednesday, March 25, 2009
Wednesday - Work
Wook for me today was Bootcamp in the morning, PT client, Into town for group classes, home and 2 PT clients
Picked up a big truck trye I cant flip yet...
Picked up a big truck trye I cant flip yet...
Wednesday - Workout
Row for 10 mins
20 Back Extensions
Row for 5 mins
20 Back Extensions
Row for 2.5 mins
20 Back Extensions
20 Back Extensions
Row for 5 mins
20 Back Extensions
Row for 2.5 mins
20 Back Extensions
Tuesday, March 24, 2009
Tuesday - Work
Group class this morning at Charles Milton Wines (legs and chest), then Group class (Butt), into town for gym work, PT session (wonders how her legs will feel), then netball club for pre season.
Monday, March 23, 2009
Sunday, March 22, 2009
Sunday - Work
Is happy with the turn out for todays Group Fitness session.
10 Bucks for 1 hr - Get your fitness fix now!!
10 Bucks for 1 hr - Get your fitness fix now!!
Saturday, March 21, 2009
Saturday - Workout
21-15-9 reps of
Shoulder Push Ups
Ring dips
Push Ups
If you get time do
100m Run
50 Kettlebell Swings
200m Run
40 Kettlebell Swings
400 Run
30 Kettlebell Swings
600 Run
20 Kettlebell Swings
800 Run
10 Kettlebell Swings
Shoulder Push Ups
Ring dips
Push Ups
If you get time do
100m Run
50 Kettlebell Swings
200m Run
40 Kettlebell Swings
400 Run
30 Kettlebell Swings
600 Run
20 Kettlebell Swings
800 Run
10 Kettlebell Swings
Friday, March 20, 2009
Friday - Work
Bootcamp in the morning, 2 PT clients together, got a massage then trained another PT client. Heading off to Kersbrook soon to take a group fitness class.
Friday - Workout
Do this workout as fast as possible
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
You can partition the pull-ups, push-ups, and squats if you need.
Thursday, March 19, 2009
Thursday - Work
Had group session in the morning focusing on the glutes then a Personal training client.
Later in the day had another Personal training client then Bootcamp
Later in the day had another Personal training client then Bootcamp
Thursday - Workout
Trye Workout - 50 Reps using the Tyre
Tyre Flips
Sit Ups (Feet in Trye)
Dips (Hands on Trye)
Box Jumps (On to Trye)
Back Extension (Feet in Trye)
Push Ups (Hands on Trye)
Wednesday, March 18, 2009
Wednesday - Work
Up early to instruct bootcamp then into town for 2 group classes, then home for 2 PT clients.
Tuesday, March 17, 2009
Tuesday - Work
Up early for a circuit class then pilates, into town for gym work, now I head off to take a PT client then nettball team.
Monday, March 16, 2009
Monday - Work
Had 2 PT clients today & instructed 2 sessions of Bootcamp. Also took Boxing and circuit classes.
Sunday, March 15, 2009
Saturday, March 14, 2009
Friday, March 13, 2009
Thursday, March 12, 2009
Thursday - Work
Group class this morning focusing on Abs,
Did the Thursday Workout (Should have added more running).
Got a massage then 2 PT clients.
Did a workout with mate (weighted pull ups, dips and pushups).
Instructed Bootcamp (pushed them hard!!!!!).
Did the Thursday Workout (Should have added more running).
Got a massage then 2 PT clients.
Did a workout with mate (weighted pull ups, dips and pushups).
Instructed Bootcamp (pushed them hard!!!!!).
Wednesday, March 11, 2009
Wednesday - Work
Bootcamp this morning then into town for Swissball Pilates and then Boxing (abs got a workout).
Then home to do a workout with a mate with Tryes (got 2 new big ones). Then PT client from home.
Then home to do a workout with a mate with Tryes (got 2 new big ones). Then PT client from home.
Tuesday, March 10, 2009
Tuesday - Work
Group class at Charles Melton Wines, then Circuit Group session.
Train into town for Gym Floor at the Advertiser.
PT client at Lobethal then Lobethal Luthern Netball Club Pre-Season (Going to be a few sore girls again).
Train into town for Gym Floor at the Advertiser.
PT client at Lobethal then Lobethal Luthern Netball Club Pre-Season (Going to be a few sore girls again).
Monday, March 9, 2009
Monday - Workout
21 - 15 - 9
Tyre Flip
Box Jump on Tyre
Push Ups Feet on Tyre
Tyre Flip
Jump Through Tyre
Dips with Tyre
Tyre Flip
Box Jump on Tyre
Push Ups Feet on Tyre
Tyre Flip
Jump Through Tyre
Dips with Tyre
Sunday, March 8, 2009
Sunday - Work
Today I had 1 PT client in the morning then a my first group Sunday Fun Day Fitness session, Very happy with the turn out!!
Now iam off to the Adelaide Fitness expo..
Now iam off to the Adelaide Fitness expo..
Saturday, March 7, 2009
Saturday - Workout
100m Run
20 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
20 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
15 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
15 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
10 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
10 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
20 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
20 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
15 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
15 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Run 100m
10 Pushups
5 Burpies
10 Clap Pushups
5 Burpies
Run 100m
10 Pushups to Chest
5 Burpies
10 Fingertip Pushups
5 Burpies
Friday, March 6, 2009
Friday - Work
Instructed Bootcamp in the morning, then PT client.
Got a massage then 2 PT clients and headed to Kersbrook to take Fitness for recovery
Got a massage then 2 PT clients and headed to Kersbrook to take Fitness for recovery
Thursday, March 5, 2009
Thursday - Work
Today I was up early and took a group session focusing on inner thighs and abs at Charles Melton Winery (wonder how they will pull up tomorrow).
Had a PT client from home.
Took Gawler Central Football Club Under 17s for a Bootcamp Session, then Insructed normal Bootcamp at Clonlea Park.
Had a PT client from home.
Took Gawler Central Football Club Under 17s for a Bootcamp Session, then Insructed normal Bootcamp at Clonlea Park.
Wednesday, March 4, 2009
Tuesday, March 3, 2009
Tuesday - Work
Up early to take a Group Class.
Then another Circuit Class.
Into town for Gym work.
Then headed up to Lobethal to take PT session then Lobethal Netball Club for Pre Season (They are going to be sore).
Then another Circuit Class.
Into town for Gym work.
Then headed up to Lobethal to take PT session then Lobethal Netball Club for Pre Season (They are going to be sore).
Monday, March 2, 2009
Monday - Work
Up early to take Bootcamp (First of the month = fitness test).
Then caught the train into town to take 2 group classes (Boxing and Circuit).
Now heading off to Instruct Bootcamp tonight (Fitness test again).
Then caught the train into town to take 2 group classes (Boxing and Circuit).
Now heading off to Instruct Bootcamp tonight (Fitness test again).
Monday - Workout
Complete this workout for time
50 Box Jumps
50 Jumping Pullups
50 Walking Lunges
50 Situps
50 Kettlebell Swings
50 Pushups
50 Back Extensions
50 Push Press
50 Box Jumps
50 Jumping Pullups
50 Walking Lunges
50 Situps
50 Kettlebell Swings
50 Pushups
50 Back Extensions
50 Push Press
Sunday, March 1, 2009
Saturday, February 28, 2009
Friday, February 27, 2009
Friday - Work
Today was another busy day I instructed bootcamp in the morning.
Had 2 clients together (had them do the Friday Workouts)
Did 2 of the Friday Workouts my self.
Had another client.
Did the other 2 Friday workouts
Then another PT client (Hopes she gets her goals).
Instructed Fitness For Recovery at Kersbrook (Did some exercises they had never done).
Had 2 clients together (had them do the Friday Workouts)
Did 2 of the Friday Workouts my self.
Had another client.
Did the other 2 Friday workouts
Then another PT client (Hopes she gets her goals).
Instructed Fitness For Recovery at Kersbrook (Did some exercises they had never done).
Friday - Workout
Throughout the day complete 4 workouts, rest bewteen each workout.
21 - 15 - 9 - 3
Shoulder Press
Kettlebell Swin
21 - 15 - 9 - 3
Push Up
Deadlift
21 - 15 - 9 - 3
Front Squat
Jacknive
21 - 15 - 9 - 3
Dips
Burpies
21 - 15 - 9 - 3
Shoulder Press
Kettlebell Swin
21 - 15 - 9 - 3
Push Up
Deadlift
21 - 15 - 9 - 3
Front Squat
Jacknive
21 - 15 - 9 - 3
Dips
Burpies
Thursday, February 26, 2009
Thursday - Work
Today up early to take a group class at a Winery
Then into town to take a Strength class then pilates.
Made a PT client do the Thursday Workout.
Then had another PT client (wonder how her chest and butt is going to be feeling)
Then instructed bootcamp at Gawler.
Then into town to take a Strength class then pilates.
Made a PT client do the Thursday Workout.
Then had another PT client (wonder how her chest and butt is going to be feeling)
Then instructed bootcamp at Gawler.
Wednesday, February 25, 2009
Wednesday - Work
Today I took Bootcamp in the morning (Strength Session, wondering how sore they will be).
Got the train into town to instruct a Thighs, Abs and Buns class and then Boxing (first time they had done kicking).
Had 1 PT client do the Wednesday Workout (He did a great time!).
Another PT client after that (Worked the glutes).
Got the train into town to instruct a Thighs, Abs and Buns class and then Boxing (first time they had done kicking).
Had 1 PT client do the Wednesday Workout (He did a great time!).
Another PT client after that (Worked the glutes).
Tuesday, February 24, 2009
Tuesday - Work
Flat out with work today....
Started with a Group Class in the morning at Tanunda (Starting to get cold again).
Then Pilates with the girls (Wonder how they will pull up).
Into town for gym floor work at new Job (So many names to remember).
Had PT Client who did the Tuesday Workout (He did well).
Filled in at Dowden Personal Fitness Studio doing a circuit (Always willing to help out).
Started with a Group Class in the morning at Tanunda (Starting to get cold again).
Then Pilates with the girls (Wonder how they will pull up).
Into town for gym floor work at new Job (So many names to remember).
Had PT Client who did the Tuesday Workout (He did well).
Filled in at Dowden Personal Fitness Studio doing a circuit (Always willing to help out).
Tuesday - Workout
Time how long it takes you to do this workout.
20 Burpies
Run 10m
19 Burpies
Run 10m
18 Burpies
Run 10m
so on...
20 Burpies
Run 10m
19 Burpies
Run 10m
18 Burpies
Run 10m
so on...
Monday, February 23, 2009
Monday - Work
Instructed Bootcamp this morning & at night.
Started new job today, took boxing and then circuit class (Cant wait to get to know them more)
Had a PT client who did the Monday Workout as well (His legs got worked)
Started new job today, took boxing and then circuit class (Cant wait to get to know them more)
Had a PT client who did the Monday Workout as well (His legs got worked)
Sunday, February 22, 2009
Saturday, February 21, 2009
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