Saturday 01/05/2010

1km light jog to warm up.

Then 6 rounds of:

21 Squat Press (15kg dumbells male/10kg female)
15 Renegades (no pushups)
9 Burpees ( with pushup)


Post time to comments.

Friday 30/04/2010

5*400m run.

5,5,5,5,5 bench press

5,5,5,5,5 Shoulder press

Stretch the corresponding muscles to cool down.

Thursday 29/04/2010

Warm up with basic squats and pushups. Take it easy and work your way into it.

Then 5 rounds of:

20 Squat press ( 2*10kg dumbells 5kg for girls)
20 renegades ( same dumbells, boys with pushup girls without)
10 Knees to Elbows
400m run

Walk for 5 minutes to cool down and stretch muscles that feel tired and sore.

Post time to comments.

Wednesday 28/04/2010

Just do air squats to warm up.

Wen you feel confident start to load up the bar a little.

Then 5 sets of:

5 squats ( choose a weight applicable to the reps )

Stretch hips, quads, calves, glutes and lower back.

Post weight to comments.

Tuesday 27/04/2010

Warm up by practicing the deadlift slowly and with light weights. Throw in a few easy pushups to warm up the shoulders.

Then 4 Rounds of:

15 Hang cleans (30kg/20kg)
15 Squats
15 Pushups
20 Lunges with a weightplate overhead (20kg/10kg)
15 Push Press (30kg/20kg)

Walk it off for 5 minutes to cool down and stretch the muscles which have tightened up.

If you don't know what the exercise is, ask me to show you.

Post time to comments.

Monday 26/04/2010

Easy workout from home if you can't get into the gym today.

Find a nice stretch of street about 200m long.
Jog up and back slowly, Rest 2 minutes and repeat 3 times.

Then 3 rounds of:

21/15/9
Burpees (make sure you do the pushup part of that, If you can;t then do 21 burpees and 21 pushups on your knees in place of)
Squat jumps (do a squat and then jump in the air)
Situps
Run up the street and back.

Post time to comments.

Sunday 25/04/2010

Rest Day.

Saturday 24/040/2010

Spend 10 minutes warming up on a piece of a equipment.

400m run
400m incline run
400m run
400m incline run
400m run. ( rest between runs as required)

Stretch hips, quads, glutes, calves, hamstrings and shoulders.

Post times and rest to comments.

Friday 23/04/2010

At the end of April I'm going to be asking you to find something to work towards. A goal if you will, a simple version of what I'm asking is the Sutherland to Surf. But I want you to find something that is a fitness challenge for you. Figure it out and keep an eye out for the week I want to bring it up and talk about it.

2km Row

Then 21,15,9 (21 of each exercise, then 15 of each, then 9 of each):

Burpees
Situps
Squats

Stretch what is tired to cool down.

Post time to comments.

Thursday 22/04/2010

Spend 10 minutes on the rower warming up doing interval work.

Then 4 rounds of:

20 Squats (40kg men/ 25kg women)
20 Push Press (same weight)
20 Situps
200m Run

Walk at 6.5 on treadmill for 5 minutes to cool down.

Wednesday 21/04/2010

Spend 10 minutes warming up followed by:

3 *500m Rows. (aim for less than 2 minutes per row. rest as needed)

30 Knees to Elbows
30 Pushups
30 Squats
30 Push Press (40kg men/20kg women)
30 Walking Lunges (20kg overhead for men/10kg women)

Stretch hips, quads, glutes, chest and shoulders to cool down.

Post times to comments.

Question for today... Have you ever been in a high school musical production?

Tuesday 20/04/2010

1000m Row to warm up.

Then 5 rounds:

5 Deadlifts (scale the weight to something that you can just push out 5 reps, without losing form.)
10 Pushups
15 Squats
20 Renegades (7.5kg for men/5kg for women)

Monday 19/04/2010

Pick a piece of equipment and spend 10 minutes warming up on it. Or if you're not in the gym try a slow 10 minute jog.

5 * 400m runs

Then:

5,5,5,5,5 Squats. (aim for a heavier weight)

2km Row

Finish with a quick walk for 5 minutes to cool down.

Sunday 18/04/2010

Rest Day.

Work on stretching out any sore muscles today and use the opportunity to recover.

What's your favourite way to relax? Post to comments.

Saturday 16/04/2010

Warm up with 7 sets of 10 walking lunges, Rest 30 seconds between sets.

5 * 500m row in under 2 minutes. Rest as required between sets.

Then 3 rounds of:

15 BW rows
20 Box jumps
25 Situps

3km Bike ride to cool down. Stretch Quads, abs, shoulders and hips.

Friday 15/04/2010

Warm up by doing 5 squats and 5 pushups. Take your time through that and repeat 7 times.

100 burpees.

Stretch hips, calves, quads, pecs and shoulders to recover.

Post time to comments.

Thursday 15/04/2010

5km Bike ride to warm up.

5 * 400m run. Rest 1:30 between runs.

Then 5 * 5 Bench Press for strength.

2km Row for time.

Stretch, Pecs, Shoulders, Biceps and Hips.

Post time and weight to comments.

Wednesday 14/04/2010

Spend 5 minutes working on air squat, use a pump bar if necessary align yourself.

1000m row
Then 3 rounds of:

15 Squat Press (thrusters) at 30kg
12 Barbell BodyRows (from under the bar)
9 Burpees

Then 1000m row.

Rest 5 minutes then Squat for strength.
5 sets of 5 reps. Increase weight to what's liftable. Rest as long as required between sets.

Post time and weight to comments.

Tuesday, 13/04/2010

Use 10 minutes to warm up on a piece of equipment.

Then 5 rounds of:

10 situps
15 pushups
20 squats
200m run

Spend 5-10 minutes stretching hamstrings, quads, hips and pecs.

Post time to comments.