“Have a Fantastic Couple of Weeks…..See You August 16!!” - Steve & Lorraine

After a warm up and mobilisation of the joints, we completed the 100 Rep Challenge.

Workout: 30 / 30

• KB Swing / X-Country Ski-ing
• Drop Squats / Jumping Jacks
• Band Swimmers / High Knee Sprints
• 1 minute Rest

5 Rounds

Do 30s All out then 30s Active Recovery [or Hard Cardio if you want to ramp up the workout]

3 minutes work, 1 minute break, 5 Rounds….Classic 20minute workout…..Nice one guys.

Lorraine and me are away for two weeks……it was great to see Char step up, same place, 6pm on Mon, Tues and Thursdays…..everyone grabbed a KB and Band…..have at it everyone….see you on 16th!!

Peace

“Can I do some more Burpees, please?” Matt @ the lunchtime session [Good Man :)]

After 100rep challenge [having completed the warmup and mobilisation of the joints] we move in to the workout:

Workout: 30/30 x 4

• Squat Jumps
• Body Rows
• KB Drag
• KB Push Press
• Side Lunges
• Hip Openers / Superman

Finisher: 15 /1 5 x 6 Burpees or Mountain Climbers

Advanced Workout: KB Complex

10x

• KB Swing
• KB Cleans [5 on each arm]
• KB Push Press [5 on each arm]
• KB Rack Squat
• KB Snatch [5 on each arm]
• 60s Rest

5 Rounds

Finisher: 15 /1 5 x 6 Burpees GS

“There is only one success–to be able to spend your life in your own way.”
Christopher Morley

Many thanks to the guys at The Training Room for inspiring this workout………yet another gained from my weekend there……good news is that I have my manual which has LOTS of workouts to choose from Bwhaahhhaaaahaaaaa

After a warmup and mobilisation of the joints we did our Daily 100 rep challenge, to get the body ready for action…….

Workout: 20/20/20

1. KB Snatch [Non-dominant side]
2. KB Santch [Dominant side]
3. Mountain Climbers

3 Rounds

90s Rest

1. 2 Handed Swing
2. KB Thruster [Goblet Style]
3. Jumping Jacks

3 Rounds

90s Rest

1. Lunges
2. 1/2 Burpees
3. Bicycles

3 Rounds

3 minute Rest

Finisher: 20 / 40 x 3

SPRINTS !!!!

Due to the heat, we only went through the workout main once, rather than repeat from the top…..Heat was a major factor today……and potentially will be this week, so I will monitor it closely and change as required.

“60 seconds??……60??? Aww Crap!” - Lisa S

After a warm-up and mobilisation of the joints, we completed the Daily 100 Rep Challenge

Workout: 60 / 15

• Chest Flye [TRX]
• KB Cleans
• KB Press
• Goblet Squat
• KB Swing
• Band Swimmers
• 1 minute Rest

4 Rounds……… if you do any of the above unilaterally, then use the non-dominant arm first, and switch sides at 30s

Finisher: 10 / 10 x 6

• Mountain Climbers - KEEP THE REPS CONSISTENT Throughout!!

Tough workout…..thanks ever so much for your energy………love it!!!

We are pleased to announce the launch of our new monthly magazine [in addition to our two weekly newsletter]…… see below for links to the articles

Fitness Magazine Articles

“Keep steadily before you the fact that all true success depends at last upon yourself.”
Theodore T. Hunger

After a warm up and mobilisation of the joints, the guys complete the daily 100 Rep challenge.

Workout: Enhanced Interval Training and 10 - 1

On the 2 minute Mark Throw and Go - 2 sets of cones 25m apart

• Throw the MB from one cone to the next
• 10 Pushups
• Throw the MB from that cone back to ‘base’
• 10 Single Leg Deadlifts

Complete this as fast as possible, the less time you take, the more rest you have before the 2 minute mark, when you will go again.

Do this for 10 minutes [So 5 rounds in total]

Then

10 - 1 [Inspired by Dan John and GYM JONES; typically done with 5 exercises, aka 'The Big 5 Fifty-five']

• KB Swings
• MB Slams
• KB Snatch Pull

Do 10 of each exercise, then 9 of each, then 8 all the way down to 1…..keep good form throughout, take rest as and when necessary, however the aim is to get through the whole as fast as possible

Then

30s

• Plank
• Side Plank
• Reverse Plank

2 Rounds [No rest between rounds]

7pm Session

15/15 x 8 per couplet

1. Atomic Pushup / Hamstring Curls [TRX = BRUTAL EXERCISES ]
2. 60s Rest
3. KB Swing / MB Slam
4. 60s Rest
5. Body Row / Chest Flye [on the TRX]

Finisher: 100 KB Snatches!!!

GREAT Work by everyone in ALL of the sessions!!

See you tomorrow for the Friday Sessions [Remember the evening session is now at 6.30pm only.]

“One life - a little gleam of time between two eternities.”
Thomas Carlyle

Epic Day today……after the brutal conditioning workout of yesterday, we took it up a notch and killed the strength session……and ended that with a short sharp finisher, which lived up to it’s name…..it finished the guys off quite nicely.

After a warmup and mobilisation of the joints, we completed the daily 100 rep challenge….then moved onto the workout….

Workout: 30 / 30 [this is a strength workout, so steady work, full range of motion.....aim for 6 - 15 reps dependent upon the exercise being done]

1. KB Press
2. Split Squat
3. Body Row
4. Good Morning
5. Walkouts or Inchworms

5 Rounds - the only rest is the 30s rest between exercises.

Finisher: 15 / 15 x 8

Mountain Climbers [keep the reps consistent throughout]

7pm Session

Since I was so impressed with Margaret’s performance last Thursday, I decided to repeat the workout tonight so that both Shawn and Lisa could experience it too……and gave Margaret a 2nd taste of the workout

60 / 60

1. Wall Walk or Handstand Hold
2. Pistol Squats
3. KB Snatch
4. TRX Hamstring Curl [still brutal!!]
5. KB Snatch [with the stronger hand]

2 Rounds

Finisher: 50 8-Count Bodybuilders as fast as possible [Burpee Gold Standard with a Hip opener included.....toughest variation is to do the hip opener whilst at the bottom of the pushup!! Well done to everyone who gave this a go.....especially the machine aka Shawn who did ALL 50 with the hip opener at the bottom of the push up position.....and completed all 50 in 3m 8s!!]

” ‘Flow’ is…….the sense of effortless action [people] feel in moments that stand out as the best in their lives. Athletes refer to it as ‘being in the zone’ ” - Mihaly Csikszentmihalyi

After the interval training on Friday……thought it was good to start the week with a conditioning workout….and what a tough one it was too!!!

Friday’s workout: 10 / 90 x 6 [all out sprint for 10s, followed by 90s rest] with a finisher of 10 - 1 Squat Jumps and 1 - 10 Pushups [just to finish the legs off proper!!]

Anyhooooo………..today’s workout was a brutal one:

Workout: 20 / 10 x 8

• Squat Jumps [or just squats]
• 90s rest
• Pushups [Regular or Hindu]
• 2m Rest
• Hip Openers
• 2.5mins Rest
• KB Snatches

Finisher: Core - 30s each movement

• Plank
• Side
• Reverse

2 Rounds

“Stop to look fear in the face…..You must do the thing you cannot do.” - Eleanor Roosevelt

After a thorough warm up and joint mobilisation, we completed the 100 rep daily challenge. Then onto a Strength Couplet workout.

Workout: 20/20 x 6

1. Goblet Squat / Pushup [Regular or Hindu]
2. 1 minute rest
3. MB Slam / Plank [2, 3 or 4 point plank]
4. 1 minute rest
5. KB Clean & Press [Clean the bell once, then press for the duration, non-dominant hand, then switch to the dominant side on the next 20s interval]
6. 1 minute rest
7. Walking Lunge / High Pull

Finisher: 10 - 1

With a partner, start on 10 burpees, and work down to 1….you work, your partner rests, they have a go, you rest etc……

Burpees GS if you can…..from 3 on, go to the most difficult variation you can do [for those able to do GS burpees, then 8 count Bodybuilders is to be done]

Lunchtime Session: Enhanced Interval Training

• RUN 200m
• 10 x KB Clean, Catch and Squat
• 10 Chest to Floor Pushups
• UPTO 90s rest

4 Rounds

7pm Advanced Session

60/60

1. Wall Walk or Handstand Hold
2. Pistol Squat
3. KB Snatch [Non-dominant side]
4. Hamstring Curl on the TRX [Brutal!!]
5. KB Snatch [dominant side]

2 ROUNDS

Finisher: 50 8 Count Body Builders [Burpee GS with Hip Opener] as fast as possible.

Margaret was the only one to make it to the 7pm session……what a star she was….here is a woman who could not run 200m, nor do a pushup when she started this journey…..found myself looking at her in awe as she held herself vertical on her hands and walked back and forth along the wall……and then she cranked out the 50 8-counts having just been introduced to them…..outstanding…..and thank you Margaret for allowing me to share this journey

“Success is timing meeting preparation” - American Proverb

Todays workout is a classic from the Training Room, where I did my recent weekend course……this is a brutal workout…..deceptive in it’s simplicity, devastating in it’s execution……LOVE IT!!!!!

Workout: AMRAP in 20 minutes

1. 5 Burpees [GS]
2. 10 KB Snatches [5 each arm]
3. 15 Mountain Climbers [Count each Right Leg]
4. 20 KB Swings [alternate arms or 2 handed]

Finisher: 30s

1. Plank
2. Side Plank
3. Side Plank

2 Rounds

The aim with the main workout is 10 rounds…….big shout to Linda who completed 13 Rounds!! and Lisa S who completed 12 Rounds…..awesome job.

It was Linda’s Last day….she is off to Vancouver for a wee while…..wish you all the best with the recovery and look forward to seeing you back at the sessions.

Lunchtime Session

30/30

1. Squats
2. Pushups
3. High Pulls
4. Plank

4 Rounds

Well done to Stacey and Jen on their first session…..great skills!!!