F!T F!X Workout

AM Workout

At the gym find the largest dumbbells you can, one in each hand and walk.

3 Sets Famers Walk 40m
3 Sets Famers Walk 20m

PM Workout

Try improve on your Deadlift Max
1 Rep Trying to get to your max
Let me know what you got up to?

F!T F!X Workout

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.

Using the tabata method. Complete the following workout, 8 sets of each.

Jumping Pull Ups
Squat Thurst
Box Jumps
Push Ups

Rest

Rower
Kettlbell Swing
Hover
Dips

Tabata training is the fastest way to lose weight and gain fitness, and takes only four minutes

F!T F!X Workout

Todays workout, I decided to challange my legs.
Complete:
1km Lunge Walking
Let me know how your legs feel

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.

F!T F!X Workout

10 Sets of the following workout:

One Arm Kettlebell Swings - 15 Each Arm
Bear Crawl Down a Hill
Push Ups
Bear Crawl Backwards Up a Hill

Start with 20 Push ups and each set drop 2 push ups

F!T F!X Workout

At the gym select 5 leg exercises and do 100 Reps at each.
Complete 100 Reps before moving on. I do the following exercises:

Leg Press (100kg)
Deadlift (50kg)
Hamstring Curl (30kg)
Calf Raise (100kg)
Good Morning (20kg)

Use weight to suit, Let me know how you pull up after 500 reps of Legs.

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)

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?

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

F!T F!X Workout

3 Sets of this:
30 Sled Hammer Slams Left
30 Sled Hammer Slams Right
Rest same amount of time it takes to do a set

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

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)

F!T F!X Workout

Start with 20 Reps then take 2 off each set till you get down to the last set of 2.
20-18-16-etc... Each exercise you do one arm then change to other arm.

Kettlebell One Arm Swing
Kettlebell Up High Pull
Kettlebell Snatch
Kettlebell Shoulder Press
Kettlebell Bent Over Row

F!T F!X Workout

500 Rep Workout - Complete 50 Reps of each of the exercises before moving on to the next one.

1km Run
50 Keg Clean & Press
50 Alternating KB Swings
50 Chin Ups
50 Renagade Rows
50 Box Jumps
50 Jacknives
50 Lunges
50 Dead Lifts
50 Push Ups
50 Burpees
1km Run

F!T F!X Workout

Complete 100 Reps of each exercise before moving on to the next one.

Keg Burpee Row (Kick out, push up on keg, kick back in then row keg to chest)
Kettlebell Swing (Used 24kg)
Jumping Pull Up
Tyre Flip
Ab Wheel Roll Out

See how fast you can do it in???

F!T F!X Workout

Run 3km
50 AB wheel roll outs
50 Crunchs

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

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)

F!T F!X Workout

For 15mins complete as many sets as possible of the following exercises:

3 Dead Lifts (80% of body weight)
6 Ab Wheel Roll Outs
9 Push Ups (Chest touch ground)
12 Star Jumps

Post how you went with the workout.

F!T F!X Launch

Time to celebrate the growth and future of F!T F!X.

Each and every one of you has been a part of my life in one way or another, supporting me not only in my personal development, but also my business and the journey it’s taken me over the last few years.

I now want to show my appreciation for all your support and encouragement. As you may know, my business has recently had the good fortune to expand. To celebrate this and also to launch a new range of sessions offered through F!T F!X.

As part of the night, I am having a number of give-aways – including a free raffle where you have the chance to win some great prizes including delicious wines supplied by Charles Melton Winery, a $100 gift voucher to Feast on Murray and VitalStrength supplements. You will also have a chance to win 10 free group fitness sessions and 2 personal training sessions with yours truly.

If your interested in attending please conact me, places are limited.

F!T F!X Workout

5 Sets of the following

5 Weighted Chin Ups - put dumbbell inbewteen legs
10 1 Arm Deadlifts - 5 each side
15 Squats - Butt touch Bench
20 Dips - Using Bench

YouTube

Make sure you check out the latest F!T F!X videos on YouTube
http://www.youtube.com/fitnessfix

F!T F!X Workout

Do this as fast as you can

1km Row
1km Run
100 Kettlebell Swings
100 Jumping Pull Ups
100 Crunches

Let me know how fast you did it in?

F!T F!X Workout

3 Sets as fast as you can

Row 500m
Ride 1km

F!T F!X Workout

AM Workout

3km Run

PM Workout

8 Sets of the following:

5 Sumo Squat
5 Dips
5 Chin Ups

F!T F!X Workout

AM Workout

Complete 5 Sets

Row 500m
20 Kettlbell Swings
20 Back Extensions

PM Workout

10 Sets of the following:

1 Weighted Pull Up (use dumbbell bewteen feet)
3 Inclince Bench Press (80% Max)

F!T F!X Workout

AM Workout

3km Run

PM Workout

Bi and Tri Burner!!!
Complete 50 Reps for 3 Sets

Ezybar Curl
Tricept Extensions
Hammer Curl
Skull Crusher

F!T F!X Workout

AM Workout

Row 500m
100 Push Ups on Keg (works chest)
Row 500m
100 Bent Over Rows with Keg (works back)
Row 500m

(Replace keg for a barbell if you do not have one)

PM Workout

12 Sets of the following:

4 Dips (On Power Tower)
8 Sumo Squats (75% of body weight)
12 Jumping Chin Ups

(Rest each 3 sets for 1min)

F!T F!X Workout

AM Workout

Run 3km
500 Crunchs

PM Workout

Complete 5 sets of:

5 Pull Ups
10 Ab Wheel Roll Outs
15 Push Ups
20 Kettlebell Swings

F!T F!X Workout

AM Workout

10 Sets - Use a barbell to suit strength level.

3 Chin Ups
6 Push Up (Hands on barbell, chest to touch bar)
9 Upright Row
12 Good Morning (Barbell on shoulders)
15 Push Press

PM Workout

3km Run

F!T F!X Workout

AM Workout

4 km Run

PM Workout

Do 10 Sets of this shoulder and calf workout:

5 Barbell Shoulder Press (kg = 50% Body Weight)
10 Calf Raises (kg = 100% Body Weight)

F!T F!X Workout

AM Workout

3km Run

PM Workout

15 Sets of the following:

3 Incline Bench Press (80% of max)
1 Weighted Pull Ups (Use dumbbell inbewteen feet)

F!T F!X Workout

10 mins of :

3 Pull Ups
6 Push Ups
9 Crunchs

Let me know how many sets you do
?

F!T F!X Workout

AM Workout

5km Run - what time did you get?

PM Workout

10 Sets of the following exercises

5 Weighted Sumo Squats (50% of body weight)
3 Burpie Pull Ups (Stand up grab bar and pull up)

F!T F!X Workout

AM Workout

3km Row as fast as possible, what time did you get?

PM Workout

10 Sets of the following 2 exercises:

3 Front Squats - Bar infront of you (50% of body weight)
3 Chin Ups

F!T F!X Workout

AM Workout

Complete 10 Sets of this Chest workout.

3 Reps - Bench Press (75% of body weight)
5 Reps - Chest Push Up (Chest hits ground)

PM Workout

Row 1000m as fast as you can, let me know what time you got?

F!T F!X Workout

5 Sets of the following

15 Reps Of Each using Kettlebell

Kettlebell Swing
Shoulder Press
Bi Curl
Tri Extension
400m Run

F!T F!X Workout

AM Workout

Beep Test

PM Workout

10 Sets of:
3 Reps Weighted Squat (75% of Max)
1 Weighted Pull Up

Let me know weights used and how you went.

F!T F!X Workout

Do 3 sets of 3 reps doing the following exercises:

Bench Press
Deadlift

3 x 3 at 90% of max
3 x 3 at 80% of max
3 x 3 at 70% of max
3 x 3 at 60% of max
3 x 3 at 50% of max

F!T F!X Workout

Using the tabata format, 20 Sec Work 10 Sec Rest

Complete the following exercises 8 times, each rest you swap to the next exercise.

Hover
Side Hover Right
Side Hover Left
Crunch

Great core session, let me know how you pull up?

F!T F!X Workout

1000 Rep Challange

Complete 100 Reps of each before moving on.

Sqaut
Push Up
Crunch
Back Extension
Lunges
Dip
Leg Raise
Jumping Pull Up
Kettlebell Swing
Star Jumps

Finish with 1km Run.

How did you pull up?

F!T F!X Workout

Using a pull up / dip station

Do this workout intill faliure

3 Pull Ups
3 Dips

Pull ups, straight arm and pull up
Dips, shoulder below elbow, nice and deep

How many sets did you do before you lost form?

F!T F!X Workout

Complete 5 Sets of the following workout:

5 Burpies
10 Chest Push Ups
15 Lunges
20 Crunch's
200m Run

How fast did you do it?

F!T F!X Workout

5 Sets all Up, each set droping 200m from the run

Run 1000m
5 Burpies
10 Chest Push Ups
15 Crunches
20 Kettlebell Swings

F!T F!X Workout

3km Run
50 Keg Burpie Rows
50 Kettlebell Swings
50 Jumping Pull Up
50 Crunchs

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?