The Fast Way to Total Fitness

“My Buttocks HURRRRRT” - Tom Macdonald

After a warm up and joint mobilisation…….completed the 100 Rep Challenge

Workout: Decker [Picture Cards are 12, Aces are 11, anything lower than a 5 you can either do 5 or the number given]

• HEARTS - Push ups
• DIAMONDS - KB Swings
• CLUBS - Reverse Lunges
• SPADES - Mountain Climbers [ For more of a challenge, do them X-body]

Great work today…….awesome workout

“The best way to prepare for life is to begin to live.“
Elbert Hubbard

After the warm up and Joint Mobilisation, we completed the 100 Rep Challenge.

Workout: 30 / 30 x 4

• Squat & Throw
• Jungle Gym Hammies [Hamstring Curls]
• KB Snatch Pull
• Jungle Gym Prone Rocker [ or 3 point plank for those who could not]
• Single Leg Deadlift
• MB Slam

Finisher: 15/15 x 6 Mountain Climbers.

4 Rounds of an exercise, then rest 60s before moving onto the next exercise…..Nice Steady work is the aim of the game; Full Range Of Motion

7pm Workout- Virtually the same, since it was such a good one

• KB Press [Switch hands on alternate rounds]
• Jungle Gym Hammies ['My butt burns Steve' - Doris!!]
• KB Snatch
• Jungle Gym Prone Rocker
• KB Swing [KB going overhead]

Finisher: 15/15 x 6 Mountain Climbers.

This is also the one ‘The Machine’ and I did at the morning session……and then I completed some of it to keep ‘Doris’ company whilst awaiting the arrival of Captain Courageous [Damn, my hammies feel it.....and lets not talk about the core... oooooh!]

“I’ll do a fourth round if someone else does“
‘Doris’ aka Lisa J @ 7pm class

After the warmup and joint mobilisation, we completed the daily 100 Rep Challenge.

Workout: 15 / 15 [8 minutes]

• Pushups [Regular / Hindu] / Cable Face Pull

2 minute break

• Squat Jumps / Band Swimmers

2 minute break

Core: 30s each exercise

• Walkout
• Side Plank
• Reverse Plank

2 Rounds

Advanced Class 7pm

• 10 Burpee Pulups
• 20 KB Swings
• 30 Knees to Chest [Using the Jungle Gym]
• 40 Rope Turns
• 50 Squats

3 Rounds As Fast As Possible!!

Well done to ‘the Machine’ and ‘Doris’ for completing 4 Rounds!! [Although I am pretty sure the ninja death look was given in the machine's general direction by Doris when he started the 4th Round ]

“Be Fearless & Keep Smiling” - Steve Macdonald

After the warm up and Joint Mobilisation we completed the 100 Rep Challenge [Consisting of 3 exercises this week..... 10 x Double Leg Hip Extension, 10 x X-Body Mountain Climbers, 30 Off-set Pushups..... 2 Rounds!]

Workout: Triplets and Pyramids

5-10-15-10-5 AMRAP in 7 minutes

• SD High Pulls / Snatch Pulls
• Lunge
• Flutter Kicks

2 minute Rest

• KB Deadlift / SWING
• 2 handed KB Clean & Press
• Knees to Chest

2 minute Rest

• Body Row
• Plank Getups
• Burpees

Cool Down and Stretch.

“You cannot dream yourself into a character; you must hammer and forge yourself one.“
Henry David Thoreau

Workout inspired by The Training Room…………the 2 minute nightmare…..I have been playing with this format and finally think I have found a good combination……

The work period is 2 minutes……the aim is to get through the given exercises as quickly as possible…..the quicker you finish the more rest you have before the next 2 minute cycle begins…..

After the warm up & mobilisation of the joints we completed the 100 Rep challenge.

Workout: 2 minute nightmare

• 10 Double Handed Snatch Pulls [or high pulls]
• 10 Squat & Press
• 10 Burpees
• 40 Rope Turns

Finisher: Trace the alphabet with your raised legs……. in between letters, the legs are left raised to 3 - 6 inches.

Advanced Class @ 7pm

KB Complex:

• KB Clean & Press [5/5]
• KB Swing [5/5]
• KB Snatch [5/5]

AMRAP in 10 minutes - being a complex you cannot put the bell down, if you do add 5 burpees to the end of the 10 minute work period……you may take a break in between complexes and can put the ‘bell down at that time only………….Courageous and Machine worked throughout the period and did not rest at all!!!!

Then,

• 20 x Squats
• 20 x Alligator Pushups [using the power wheel if you can]
• 20 x Band Swimmers

3 Rounds……….As Fast As Possible!!!!

I love the above poster……. my friend, Mark Cooper, a trainer in the UK [and who showed me the platinum burpee] has this philosophy at his gym……..it is a philosophy I agree with totally……and the level of commitment and determination shown by ALL my athletes today…..I am privileged to say they believe in it too!!!

After the warm up and mobilisation of the joints we completed the daily 100 Rep Challenge……still the two exercises…..but more of the group went all out and did 50 of the one and then 50 of the other…..AWESOME!!

Workout: 30/30

• Jungle Gym Hamstring Curls
• KB Press
• Jungle Gym Body Rows

4 Rounds

• Single Leg Squats
• KB Snatch Pulls
• Lateral Crawls [Nice one Margaret, who did hers standing against the wall on her hands!!!!]

4 Rounds

Finisher: 15 / 15 x 6 Alternating between the following 2 exercises

• Band Swimmers
• Burpees

7pm Advanced Class

Workout: 40/20

• Handstand Hold
• Pistol Squats
• Body Row

4 Rounds

• Jungle Gym Hamstring Curls
• Jungle Gym Pikes
• KB Snatch

4 Rounds

Finisher: Same as the earlier sessions…..but the burpees were Gold Standard.

Fantastic work ethic shown by ALL………….I thank you all for your efforts……Train Hard, Live Easy!!

“I never think of the future - it comes soon enough.“
Albert Einstein

A great conditioning workout today…… 20s Work followed by 10s Rest, switch between 2 exercises 8 times, for a total time of 4 minutes……choose exercises that can be done at speed.

After the warm up and joint mobilisation we complete the 100 rep challenge…..this week the 100 reps is split between two exercises….Lunges and Pushups [either straight through, or split into manageable sets...... set of 10 for 5 rounds etc]

Workout:

• Burpees / Jump Rope [or Jumping Jacks if no skipping rope]
• 1 minute rest
• SDL High Pulls / Speed Jumps
• 90s Rest
• Squats [Drop Squats for more of a challenge] / Mountain Climbers
• 2minute Rest
• Pushups / High Knee Sprint [Or Shuttle Runs 7 -10 metres]

Keep the reps consistent throughout.

Good workout today guys…………nice one

“Don’t find fault, find a remedy.”
~Henry Ford

Apologies first…..I was away yesterday picking my son up from the airport so did not have a chance to write up the workout from yesterday……but a big thanks to my partner, Lorraine, for stepping up and taking the sessions for the day…..including the monster session at 6pm!!!

Today’s workout:

After the warmup, joint mobilisation and the completion of the 100 rep challenge.

Workout: Pick an exercise that can be done at speed……preferably sprinting…..but mountain climbers is an option [with the added twist that in the final set, you do mountain climbers for 30s and then break for 30s, and you just do the 5 rounds in total]

20 / 40 x 5

90s break

10 / 50 x 8

90s break

5 / 25 x 10

EVERYONE showed tremendous heart today…..this was a tough workout…..WELL DONE!!

Workout on the 7pm Session Thursday 19 August; which Lorraine and me repeated on the deck this afternoon:

KB Complex 8 Reps

• KB Swings
• KB Clean [ 4 / 4]
• KB Press [ 4 / 4] - Push Press if needed
• Goblet Hold - Reverse Lunge
• 1 Arm KB Row [4/4]
• 60s Rest

5 Rounds

Non - dominant side first.

Finish with Pyramid of Burpees 2-4-6-8-10-8-6-4-2

Nice one!!

Have a Great weekend

“The whole of life is but a moment of time. It is our duty, therefore to use it, not to misuse it.”
Plutarch

Back at it with a passion today….awesome work today by everyone.

After the warmup and mobilisation of the joints, we completed the 100 rep challenge for the day.

Workout: AMRAP in 10 minutes

• Jungle Gym Pushups x 5
• KB Swings x 10
• Russian Lunges x 10

2 Minute Rest

• KB Snatch Pull / Snatch x 8 [ 4 on each arm]
• Band Swimmers x 10
• Jumping Jacks x 20

Core Workout: 30s each exercise No Rest

• Plank
• Side
• Superman

2 Rounds

Advanced session 7pm

Intro and Skill session with the Power wheel

• Hamstring Curl
• Pike Pushup
• Ab Rollout
• Power Walkout

Workout:

• Lap of the school
• Pike Pushup x 10
• Hamstring x 10
• Body Row x 10

3 Rounds as fast as possible…………….However Captain Courageous aka Kris wanted to do an extra round…well done to Lisa and Kris for doing 4 Rounds….in 18m 11s…..nice one

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

I had a great two weeks off, and well done to Char W for stepping up and continuing the workouts whilst I was away……feel very proud of everyone who turned up and carried on training……beautiful!!!

Anyhoooo…….it was great to get back at it…..

After the warmup and joint mobilisation we completed the daily 100 rep challenge.

Workout: Couplets 15/15 for 8 Rounds. [8 Minutes per couplet or 4 minutes per exercise]

1. Squats / Off-set Pushups
2. 1 minute Rest
3. Burpees / Hamstring Curls
4. 1 minute rest
5. Mountain Climbers / KB High Pulls [Or Snatch Pull or Snatch]

Finisher: 10 / 50 x 5

SPRINTING Or Upper Body Running.

Nice workout to begin the week with………keep reps consistent and good range of motion throughout.

And a couple of images from the holiday