Tuesday 01/06/2010

Pinch and a Punch for the first day of the month.

Shoulder strict press. 5,5,5,5,5.

Then 5 rounds of:
10 burpees
10 situps

Post time and weight to comments.

Monday 31/05/2010

Warm up with a jog for 10 minutes then:

100 chinups or body weight row (lying under fixed bar)
200 pushups
300 squats

Partition as you like. for example 5/10/15 and do rounds of the exercises.

Post time to comments.

Sunday 30/05/2010

Rest Day.

Saturday 29/05/2010

Warm up with a row for 10 minutes. Set a pace and keep it.

Then 5 rounds of:
5 Deadlift (choose a suitably heavy weight)
10 Burpees

Post time and weight to comments.

Friday 28/05/2010

5km Run.

Post time to comments.

Thursday 27/05/2010

5 minute walk to warm up.
30 burpees (slow them down and accentuate the movement)

Then:
10,9,8,7,6,5,4,3,2,1 of
Deadlift (80kg men/45kg women)
Knees to Elbows

Post time and weight to comments.

Wednesday 26/05/2010

Warm up for 10 minutes.

Then:
400m run
20 Thrusters (40kg/25)
20 Pullups (assisted if needed)
800m run
50 Pushups
800m run
20 Pullups
20 Thrusters
400m run

Post time and Weight to comments.

Tuesday 25/05/2010

10 Minute slow jog to warm up.

Then 21,15,9 of:
Burpees
Push Press (30/20)
Knees To Elbows

20 lunges with disc overhead between sets.

Post time and weight to comments.

Monday 24/05/2010

Warm up with some air squats (just you and your body) and pushups.
Move into some lightweight thrusters (squat press) using just the bar to move into it. When feeling competent and warm do for strength:

Thrusters
5,5,5,5,5.

Post weight to comments.

Sunday 23/05/2010

Rest Day.

Saturday 22/05/2010

Warm up with 1km jog.

Then 5 rounds for time of
Max Pushups
400m run


Post time and reps to comments.

Friday 21/05/2010

Shoulder rotations and pushups to warm up. Air squats. Do as many as you like until you feel comfortably warm and ready to go.

Then 3 Rounds for time of:

20 Push Press ( 40kg/25kg)
20 Burpees

Post time and weight to comments.

Thursday 20/05/2010

5km Row.



Post time to comments.

Thursday 20/05/2010

Wednesday 19/05/2010

To be done at home if you can't make it in.
Find a suitable stretch of safe round thats 400m round trip from starting point. for example, up to the shops and back.

Warm up with 10 squats, 10 pushups, 10 situps and 10 slow burpees. 2 rounds through should do it.

Then 3 rounds of:

20 pushups
30 squats
20 situps
20 jumping lunges
10 burpees
400m run

Post time to comments.

Tuesday 18/05/2010

Start with pushups and squats and a light jog to get moving and warm.

Then 3 rounds of:

21 Chinups (use assistance if required)
15 Thrusters (squat press 40kg/25kg)
9 Burpees
400m run

Post time and weight to comments.

Monday 17/05/2010

Warm up with some light stretching and a 1km jog.

Deadlift. Rest as required.

5,5,5,5,5.

Post weight to comments.

Sunday 16/05/2010

Rest Day.




Post what you got up to last night to comments.

Saturday 15/05/2010

Warm up on rower.

3 rounds with 2 minute breaks between:

10 Knees to Elbows
20 Bosu squats
20 Push Press (30/15)
20 Ball Slam (6kg/4kg)
20 Cable Pull
20 Lunges
10 Knees to Elbows

Post time and weights to comments.

Friday 14/05/2010

10 minute jog to warm up.

21,15,9:
Overhead squats (40/25)
Barbell pullups (lying under barbell lifting own bodyweight)
Push Press (40/25)
300m run

Post time and weight to comments.

Thursday 13/05/2010

Warm up with squats and pushups.

Then as many rounds as possible in 15 minutes:

12 Thrusters (squat press with barbell) (50kg Men/30kg women)
9 Burpees
6 Overhead Squats (50kg Men/30kg women)


Post time and weight to comments.

Wednesday 12/05/2010

Outdoor entertainment today.

Find a soccer field or Rugby field and perform the following. (Rugby field would be better as every 10 metres is marked out).

Block A = 8 Burpees, 12 Pushups, 16 squat jumps (touch a crossbar when jumping).

5 * 10m Sprints
Block A
4 * 20m
Block A
3 * 30m
Block A
2 * 40m
Block A
1 * 50m

Post time to comments.

Tuesday 11/05/2010

100 Pushups for time.

Post time to comments.

Monday 10/05/2010

Warm up with hip openers (ask me if you're unsure what they are) for 10 minutes.

1.6km run
50 squats
50 pushups
50 strict press (25kg men/ 10 women)
50 situps
1.6km run

Walk for 5 minutes to cool down.

Post time to comments.

Sunday 09/05/2010

Rest Day.



Post things done to comments.

Saturday 08/05/2010

5km Run.

Post time to comments.

Friday 07/05/2010

1km Slow row.

Then 4 rounds of:

10 Deadlifts (choose a challenging weight that'll be difficult to hit 10reps)
10 Push Press (40kg men/20kg women)
20 Box Jumps (12 inches)
400 metre run.

Stretch corresponding muscles, especially hips.

Post time and weight to comments.

Thursday 06/05/2010

Warm up with some rowing and easy pushups then:

Bench Press 5,5,5,5,5.

Find your heaviest weight, rest as required.

Post time to comments.


For those who do follow the site or are simply interested in what a busy fit week should look like in terms of rest, your aim should be to work out your whole body 3 times in a row with 1 rest day between. This way you're encouraging fast recovery and whole boy training/functionality. If you have any specific questions, post them in the comments.-

Wednesday 05/05/2010

1km slow jog to warm up. Then:

50 Lunges
50 Pushups
50 Situps
50 Body Rows
50 Squats

1km slow jog to cool down.

Post time to comments.

Tuesday 04/05/2010

Warm up for 10 minutes.

3 * 500m row ( rest as required)

Then 4 rounds of:
15 disc lifts ( choose appropriate weight)
12 back extensions
9 knees to elbows


Stretch out stomach, hips, chest and back.

Post time and weight to comments.

Monday 03/05/2010

Warm up with air squats and some running.


Squats.


5,5,5,5,5.

Choose a weight that is challenging to reach.

Post weight to comments

Sunday 01/05/2010

Rest Day.