Wednesday, June 30, 2010
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?
Tuesday, June 29, 2010
F!T F!X Workout
Saturday, June 26, 2010
F!T F!X Workout
Thursday, June 24, 2010
F!T F!X Workout
Wednesday, June 23, 2010
F!T F!X Workout
Tuesday, June 22, 2010
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
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
Sunday, June 20, 2010
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)
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
5 Sets of the following
5 Chin ups (back)
10 Leg Raises (abs)
15 Push Ups (chest)
20 Squats (legs)
PM Workout
5km Run
Friday, June 18, 2010
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
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
Thursday, June 17, 2010
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.
50 Kettlbell Swings
3km Run
50 Kettlbell Swings
I used 24kg Kettlebell, Post your weight and what time you did it in.
Wednesday, June 16, 2010
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
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
Sunday, June 13, 2010
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
5 Sets for time
10 Rengade Rows (Push Up Chest Hits Ground, Then Row)
20 Alternating Kettlbell Swings
PM Workout
4km Run
Saturday, June 12, 2010
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.
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.
Friday, June 11, 2010
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)
Deadlift (50% of body weight)
Push Up (Hold on to the barbell, chest hits barbell)
Thursday, June 10, 2010
Sunday, June 6, 2010
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)
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)
Wednesday, June 2, 2010
F!T F!X Workout
Complete as fast as possible
50 Kettlebell Swings
1km Rope Drag (big heavy shipping rope)
50 Kettlebell Swings
1km Rope Drag (big heavy shipping rope)
Tuesday, June 1, 2010
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)
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)
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