AM Workout
3km Run
PM Workout
8 Sets of the following:
5 Sumo Squat
5 Dips
5 Chin Ups
Sunday, April 25, 2010
Thursday, April 22, 2010
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)
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
3km Run
PM Workout
Bi and Tri Burner!!!
Complete 50 Reps for 3 Sets
Ezybar Curl
Tricept Extensions
Hammer Curl
Skull Crusher
Monday, April 19, 2010
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)
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)
Sunday, April 18, 2010
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
Run 3km
500 Crunchs
PM Workout
Complete 5 sets of:
5 Pull Ups
10 Ab Wheel Roll Outs
15 Push Ups
20 Kettlebell Swings
Friday, April 16, 2010
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
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
Wednesday, April 14, 2010
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)
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)
Monday, April 12, 2010
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)
3km Run
PM Workout
15 Sets of the following:
3 Incline Bench Press (80% of max)
1 Weighted Pull Ups (Use dumbbell inbewteen feet)
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