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.