Saturday, July 31, 2010

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.

Friday, July 30, 2010

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

Thursday, July 29, 2010

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.

Wednesday, July 28, 2010

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)

Tuesday, July 27, 2010

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?

Sunday, July 25, 2010

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

Saturday, July 24, 2010

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

Tuesday, July 20, 2010

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

Thursday, July 15, 2010

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)

Wednesday, July 14, 2010

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

Friday, July 9, 2010

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

Tuesday, July 6, 2010

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???

Friday, July 2, 2010

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

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