Sunday, April 25, 2010

F!T F!X Workout

AM Workout

3km Run

PM Workout

8 Sets of the following:

5 Sumo Squat
5 Dips
5 Chin Ups

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)

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

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)

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

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

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)

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)

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