Todays workout brings lifting and body weight exercises together to combine for a killer metabolic conditioning session.
8 RNDS
8 Dead Lifts @ Body weight
20 deep squats with 2 second pause @ bottom and no pause @ top (increases speed of hip flexion)
10 kipping pull ups
A NEAT ATTITUDE - Thanks BOB
A little over a month ago my cousin approached me wanting to get fit for his trip to Europe, shed 10 plus kilograms and feel more confident with his body. We will call him BOB to keep his name private. Well BOB has turned up to his 3 training sessions with the most positive refreshing attitude. He is willing to try new things, mimics my movements and brings an intensity that will generate the results he desires. Every week is different, we do boxing, sprints and KB squats 1 week and another week we do push ups, sit ups and lunges for time. That is just an example of the last 2 weeks. What I have noticed in life in general, as people get older they tend to get set in their ways and close themselves off from new things. What inspires me most about BOB is that he is so ready to move towards his goals. BOB brings the attitude of an athlete, the intensity of an athlete and chooses to have fun doing it. As a trainer I love to coach, but I also get to learn a lot from what makes a successful athlete.
Lets all take a leaf out of BOB's book and bring the attitude and intensity of an athlete to our Personal training this week.
Showing posts with label squat body weight. Show all posts
Showing posts with label squat body weight. Show all posts
Tuesday, 14 February 2012
Thursday, 2 February 2012
Tough Mudder W# 11 - February 3rd 2012
FUN DAY
Get down to your local playground.
1/
5 rounds for time
400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees
2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups
Get down to your local playground.
1/
5 rounds for time
400m Sprints
1 minute back and forth on the monkey bars for as many grabs as possible
25 burpees
2/
25 push ups
50 jack knife
100 back extensions
200 squats
25 push ups
Monday, 30 January 2012
Tough Mudder workout 9 - Jan 31st 2012
Today's workout is... with a partner
Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile
Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.
Run 1 mile
50 burpees
50 push ups
50 squats
50m wheel barrow walk (partner holds feet as you walk on hands - take it in turns)
Run 1 mile
Check your time ... If you worked really hard and your happy then record your time and relax. If you think you can do better then record your time and go out and get a better one straight away.
Monday, 16 January 2012
January 17 2012
Daily Dose
Todays Workout is...
Tabata 8 sets of 20 seconds with 10 seconds rest
TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups
Couplet 21-15-9
Run 400m + DeadLift 70kg
Todays Workout is...
Tabata 8 sets of 20 seconds with 10 seconds rest
TABATA
- Chin ups
- 2 minutes rest
- Squats
- 2 minutes rest
- sit ups
Couplet 21-15-9
Run 400m + DeadLift 70kg
Sunday, 1 January 2012
January 1 2012
Welcome to the beginning of your journey to being the healthiest, fittest and well rounded athlete you have ever been!
Today's workout will be a TrickyFit gem
This will show you just how easy it is to have a great workout from 4 exercises really fast.
The Workout consists of 3 Rounds
Each round you complete the required number of repetitions for each exercise before moving to the next round. Round 1 - 21 Reps, Round 2 - 15 Reps, Round 3 - 9 Reps
It looks like this 21-15-9
Chin ups
Push ups
Sit ups
Squats
The rules: Complete as fast as your body will allow you to do it safely and with good form.
Review some of the videos to watch my technique and get a few tips as to how to complete these movements safely. Be sure to do the TrickyFit warm up and a similar cool down with stretches included will help your recovery for tomorrow.
Today's workout will be a TrickyFit gem
This will show you just how easy it is to have a great workout from 4 exercises really fast.
The Workout consists of 3 Rounds
Each round you complete the required number of repetitions for each exercise before moving to the next round. Round 1 - 21 Reps, Round 2 - 15 Reps, Round 3 - 9 Reps
It looks like this 21-15-9
Chin ups
Push ups
Sit ups
Squats
The rules: Complete as fast as your body will allow you to do it safely and with good form.
Review some of the videos to watch my technique and get a few tips as to how to complete these movements safely. Be sure to do the TrickyFit warm up and a similar cool down with stretches included will help your recovery for tomorrow.
Thursday, 1 December 2011
December 3 2011
Daily Dose
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
Warm up - click here
Workout-
Run 1km
50 squats
Run 2km
50 squats
Run 1km
Cool Down and stretch out
Monday, 14 November 2011
Sunday, 30 October 2011
October 31 2011 Daily Dose
3 Rounds for time
This is a super basic task that anyone from beginner to advanced can complete.
Will take between 6 and 10 minutes for most.
Wednesday, 12 October 2011
Monday, 26 September 2011
September 27 2011
Daily Dose
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
50 squats
40 push ups
30 lunges/leg
20 chin ups
10 Dips
1 minute planks
10 clap push ups
20 squat jumps
30 double unders
40 jumping chin ups
50 burpees
Tuesday, 20 September 2011
21 September 2011 - CrossFit WOD Barbara
Daily Dose
Todays challenge is from the CrossFit main site. Check it out it has some awesome content.
Barbara is a Workout of:
5 sets
20 Chin ups
30 Push ups
40 Sit ups
50 Squats
3minute rest between sets.
Good Luck
Todays challenge is from the CrossFit main site. Check it out it has some awesome content.
Barbara is a Workout of:
5 sets
20 Chin ups
30 Push ups
40 Sit ups
50 Squats
3minute rest between sets.
Good Luck
Sunday, 18 September 2011
September 18 2011 - Programming special
Daily Dose
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
5 sets for time
30 Ring chin ups
30 below parallel squats 50kg/ 110lbs
30 horizontal ring pull ups (feet on gym ball)
30m Sprint
Read more for exercise substitution for this daily dose from an advanced program to an intermediate level and then re-scaled again for beginners.
Thursday, 15 September 2011
September 15 2011 - Circuit
Daily Dose
3 rounds 1 minute per exercise
Double unders
Push ups
BW Squats (Body Weight = BW)
Chin ups
Bench jumps
Dips
Lunge press with dumbbells (Lunge + shoulder press )
3 rounds 1 minute per exercise
Double unders
Push ups
BW Squats (Body Weight = BW)
Chin ups
Bench jumps
Dips
Lunge press with dumbbells (Lunge + shoulder press )
Tuesday, 23 August 2011
August 23 2011
Daily Dose
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
5 sets for time
Run 400m + 50 Body weight squats
Record your time to this post after you are done.
Benefits
August 23 is an excellent test of strength, speed and power whilst demanding a lot from your anaerobic metabolic pathway.
Warm up
lunges and dynamic leg movements and be sure that your body temperature is up, you are sweaty and have had a good litre of water in the hour leading up to todays dose. Cool down gradually and stretch slowly for improved recovery.
GOOD LUCK
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