5 Sets of 15 Reps
Wall Ball
Keg Burpie Row
Box Jumps
Kettlebell Swing
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Saturday, November 28, 2009
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.
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