FREE workout #141 is...

Check out this picture. This was a google images search of fitness and look what comes up, machines, machines, more machines and skipping. Is this really our idea of fitness? Is this really what we need to part take in fitness? I strongly suggest it is not. 

TrickyFit is done rain hail or shine. We were born with emotions, feelings and the capacity to appreciate beauty so all cardio machines will be replaced with actual moving except the rowing  machine which is an excellent developer of hip extension and is a full body workout. Due to the lack of access most people have to a lake I will let this one slide. 

Todays TrickyFit workout is...

100 Double unders

100 push ups

80 Sit ups

60 pull ups

50 double unders

40 push ups

30 sit ups

20 push ups

To complete this workout you will need a skipping rope and a chin up bar. A skipping rope can be $20 AUD or $5 AUD so there is no excuse for not having one. They are affordable and will develop a great amount of cardiovascular fitness and speed. For the pull ups, go to a playground, suspend some steel in your pergola or grab hold of a strong tree branch and pull your chin above the height of your  hands. Push up and sit ups require no equipment. 

Definitions:

Double Under - The act of skipping where the rope rotates twice under your feet with each jump. If you cannot achieve this don't fret, it requires a lot of practise and you will get there. In the mean time for this workout substitute double unders with singles and you will do 200 singles the first time and 100 singles the second.

Pull Ups - Pulling your chin above you hands hanging suspended from the ground....Too hard?? Try holding a rail with your feet on the ground and pull your chest to the bar. This will develop transferable strength that will develop your capacity to succeed at pull ups in the future.

Tough Mudder W#13 - Be radical!! Feb 6 2012

Today's workout involves a large amount of gutz and determination because we are going to load up the upper body with lots of reps for hypertrophy, endurance, strength and stamina.


1

Bench Press

8 Sets of 3 @ 70% of 1RM as fast as you can with 30sec rest between sets.

Push ups

2 sets of 30 @ an incline that allows you to do them fast. (The higher your hands are in relation to your feet the easier it will be)

Dips

Use a park bench, a chair or anything you can find and dive straight into 2 sets of 30 dips

Push Press

2 sets of 30 Push press @ 30-40% of max bench press

2


Circuit to Finish


3 Rounds of each exercise - 30 sec per exercise


Squat wide stance 40% of 1 RM (can box squat onto a high suitable for your flexibility)
Lunges with heavy dumbbells
Chin ups wide grip
Single leg squats
Lunge jumps (alternating leg to leg)
Chin ups Close grip
Squat Jumps
Step up jumps - Step onto bench and power into the air and land = 1 rep
Toes to bar - Hold onto chin up bar and use abs to drive toes to bar

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

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.

January 18 2012

Todays workout is ...

Recommendation - Stay away from that wine bottle 

5 Rounds for time

Backwards sprint 50m + 20 push ups + 20 KB swings 24 kg

+

3 Rounds for score

Max sit ups + 1 minute Plank

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.

November 28 2011

R1

Hill sprint (200m up and back)
21 Push ups
21 Chin ups

R2

Hill sprint
15 push ups
15 chin ups
 Hill sprint

R3

Hill Sprint
9 push ups
9 chin ups

November 20 2011

Daily Dose

2x 100m sprints
20 handstand push ups
20 chin ups
20 dips
20 push ups
Run 6km

November 7th 2011

Rounds of 30, 20, 10 reps

Kettle bell swings above head
Front Squat 40 kg
Push ups
Chin ups

My time 20.20 minutes (no weight on front squat just the bar)

Scaled workout

30, 20, 10

Run 800
Horizontal pull ups
Kettle Bell swing above waist or to shoulders
Lunges with BarBell 15 each leg
Push ups on incline with rubber band for support

Gillian 21.11mins Top effort Gillian woo :)

October 25th 2011 - Pull and Rip

Daily Dose

5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats

Every minute for 30 minutes

October 19th 2011 - Calistenics

Push up practise.

20 push ups in as many varieties as you can create.

-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc

Get creative and beat that nasty fatigue barrier!!

Total 300 Push ups

October 13 2011 - partner workout

5 rounds

Piggy back sprints 100m
30 pushups

3 minutes rest between rounds

Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!

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

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

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 )

September 11 2011 - Can you Skip

Warm Up - Jump Rope

100 single spins 2 foot jumps

100 single spins alternate feet

100 single spins 2 foot jumps

100 Single spins alternate feet

DAILY DOSE

Max sets in 9 minutes

30 Double unders + 30 Push ups 

Skipping is an awesome anaerobic work out which involves small wrist movements and explosive quick jumps for single spins, double spins and variations. Excellent for developing speed and increasing the capacity of the heart and lungs.

Sept 3 2011 - Beach love

Daily Dose

5 sets for best time
400m sand sprint + Push ups (sets of 50, 40, 30, 20, 10)

Rest for 2 minutes

Every 30 seconds for 5minutes
50m sprint

Recover Stretch, Fuel and cool down

August 29 2011

Skill Training
Sets of 5,5,5,5,5 repetitions
Squat - Max weight that you can achieve 5 sets of 5 reps

Daily Dose
Max sets for 15 minutes

20 Horizontal Pull ups
20 push ups
20 double knee jumps

August 28 2011

Daily Dose

Format = Sprints 300m + Repetitions 20

3 sets for time

Sprint + Burpees

Sprint + Squats

Sprint + Push ups

May take between 6 and 20 minutes

Skill training 5 sets 

L HOLD up to 1 minute