The Fast Way to Total Fitness

Warmup and Joint Mobilisation.

then,

30 sec Static Holds Squats / Pushups / Lunges [30s each leg]

x 2

Workout: 40 / 20

Squat Jump & Hold

Spiderman Pushup / Negative Pushups [for those who cannot do pushups]

Plank

Burpee

1 min Rest

4 rounds in total

Cool down and Stretch

[Cranbrook 6pm session finished with Grid Sprints.....great grit and determination shown by all ]

Have a great day off tomorrow and see you Thursday at the Running Track for the Test Day [Kimberley posse...I'll see you normal place and normal time ]

Not only was this a physical challenge; it was measure of mental toughness……and everyone had this in spades today…..an outstanding effort by everyone [and a BIG welcome to the 3 new attendees.....hey to Kristal, Tamara and Maria.....a bit of a welcome for sure ]

Warmup and Joint Mobilisation:

30 sec Jumping Jacks / Split Squats [change legs after 15 secs] / Russian Lunges / 10 x Pushups

x 3

Workout:

Continuous Clock

5 Rounds

Burpees x 1min

Squats x 1 min

Pushups x 1min

Rest 1 min

Repeat

Keep a count of the repetitions you do and record them

Cool down and Stretch.

Results

Fantastic Achievement by EVERYONE…..and well done to Shawn, who despite doing a plank for the last three rounds, and having a bad back, showed himself to be worthy of the title….MACHINE!!! Sent from the 25th Century to exterminate mankind….And Lorraine….well done on such a score…..

A great end to the 3rd week……weather was outstanding and the commitment was incredible…..

AM Session:

Warmup and Joint Mobilisation

Workout: Big 5 Fifty Five [Inspired by Dan John and Gym Jones]

10 to 1…..good quality reps throughout

Step ups [Count alternate step]

Bench Dip and Leg Raise [Count alternate leg....thanks Matt! ]

Squat & Press

Band Pull / Row

Hip Twist

2 min Rest

then 800m Run!! Bit of a surprise guys, and well received!!

Welcome to Judi…….great effort guys

PM Sessions [both Cranbrook and Kimberley]

Warm up and Joint Mobilisation

Workout: Every 2 mins start the next round….the faster you finish the round the more rest you get - Total Time 20 minutes

7 Pushups

7 Russian Lunges [Counting alternate legs]

7 Burpees

If it takes you 52 secs to finish the exercise, [Karalee and Shar !!!] then you have until the start of the next two minute cycle to recover…..if you do not make it, then you wait for a full round until the next 2 minute segment starts…the aim is to do 10 rounds in the 20 mins

Followed by 800m run…….well done to you all for the grit shown this evening…Karalee and Shar…..expect to see Burpees Gold Standard next time sisters….good to know

It was a pleasure to welcome back a friend of mine, who came along to a session in August… Deck’r……Instantly clicked with everyone there today….. in ALL of the sessions….

Without further ado…..here is Deck’r Pain

Warmup and Joint Mobilisation

From a list of exercises, each camp session chose the ones they wanted to do

AM Session chose Pushups / Squat & Press / Double Leg Hip Extension / Mountain Climbers / Sprints

PM Session chose Pushups / High Pulls / Double Leg Hip Extension / Mountain Climbers / 15 x Burpees

Kimberley Session chose Pushups / Deadlift / Lunges / Mountain Climbers / Sprints

Each Exercise corresponded with a Suit [Hearts / Diamonds / Spades / Clubs / Jokers respectively!!]

Face cards are 10, Ace is 11 and Jokers are Hell

Great session tonight…..You guys worked really well today…..Margaret….your look was outstanding….I was almost scared to say pushups ……

You were ALL Frickin AWESOME today…

Have a great one

Warmup & Joint Mobilisation

30s Jumping Jacks / Pushups / Plank / Lunges

x 2

Workout: 30s work / No rest [Continuous Clock]

Close Grip Pushups

Side Plank [then change sides]

Split Squat [then change legs]

Chop [with Resistance Tube]

1 min Rest between Rounds

5 Rounds

Core Workout

10 x Crunches

10 x Russsian Twists

30 Plank / Plank to Pushup

3 times through…..No Rest

Cool Down and Stretch

Great work today….good strength work….those close grip pushups are fun eh?

Welcome Back Gerry…..great to see you back…..Cynthia….Get well soon….

Have a great day off tomorrow guys

Have a great one

Greetings all…..I hear there were some sore limbs from the other day!!

Today’s workout was somewhat brutal [and inspired by New Jersey Crossfit]

Warmup and Joint Mobilisation

30s Jumping Jacks / Lunges / Pushup and holds

x 2

Workout: 20s work 10s rest for a total of 6 times [3 mins work per exercise - complete the 3 mins at each exercise before moving on 1 - 2 min rest between exercises]

Shuttle Runs / Jumping Jacks

Squats [hold the bottom position during the 10s rest]

Mountain Climbers

KB Swings

Burpees

Cool Down and Stretch.

Outstanding effort by EVERYONE today…..this was a short and brutal test of character….especially the holds at the bottom of the Squat….and well done to you all for holding that position throughout the circuit….great job…although if looks could kill…….I would be pushing up daisies by now….and I am so glad we are feeling the love for the burpee!!!

Free Saturday workout…..great support and turnout…..weather was great, the attitude was outstanding and the workout was BRUTAL!! Loved it!!!

Hello to Darla, Sian & Kristal…..great effort today

Warmup & Joint Mobilisation

Introduction to the Turkish Get-up

Workout: AMRAP in 15 mins

5 Burpees / Burps

10 Squats / Squat Jumps

15 Pushups

Then after the 15 mins, water break and then into a cheeky little core workout [as though your core had not worked enough with the preceding workout ]

Core Workout

10 Turkish Get-ups [5 each side]

1 min Plank

3 times through…no rest in between

Cool Down and Stretch

It is hard to single anyone in particular out, the work rate and commitment shown was outstanding [from the guys travelling from Kimberley, to Shar for working like a trojan]……it was a privilege to see.

Continuous Work Rate today

Warmup

Warmup & Joint Mobilisation

Warmup Circuit

10 x Pushups / Squats / Mountain Climbers

x 3

Workout: 40/20 Supersets [40s work / 20s rest -alternate the exercises in your couplet]

10 mins: KB Swings / Knees to Chest

30 s - 1min rest then

10 mins: Band Pulls / Steps up or Jumps or reverse lunges

Great, great work and determination from everyone on ALL three boot camp sessions.

Actually achieved an ‘I hate Steve’ remark from one of the attendees…I’m so proud!!

See some of you tomorrow at the Running Track at 10am….otherwise, I look forward to seeing you all Monday..have a great one guys

Great Introduction to the Bell…..

Warmup & Joint Mobilisation

200 Rope Turns / 10 Russian Lunges

x 2

Intro to the ‘Bell…..Rack and KB Swing

Workout: 30 / 30

Pushups / Spiderman Pushups

KB Swings

Deadlifts

Lunges [With / out KB in the Rack Position]

Flutter Kicks

x 3 [unless you were in the 6pm session, Shar and Karalee wanted another round to just finish off the evening; and who am I to refuse such a request ]

Cool Down and Stretch

Nice short and Sharp workout….nice one people…..have to mention a couple of names though….Kathleen..well done on the pushups; you are really working hard on the sessions…great work….and Margaret….11!!!…..11 Pushups on round 2…..from a starting point of how many at the beginning of August…lets try ZERO!!!….you have worked hard throughout the last 6 weeks and it shows…..you are working tremendously….WELL DONE!!

See you tomorrow

Have a great one

ALL Boot Camp Sessions

Warmup and Joint Mobilisation

30s Lunge [Prisoner Style from set 2] / Pushups / Plank

3 times through

Workout: Big 5 Fifty-five [Inspired by Dan John and Gym Jones]

10 to 1

Step Up [or Box Jump]

Pushups / Divebombers [from 5 onwards, do the more difficult variation from your normal ones]

Deadlift [Resistance Tube]

High Pull [Resistance Tube]

Burpees [with or without Jump / Pushup.....nice one Shaun for doing Burpees GS throughout!! ]

Excellent work rate shown by everyone today.

Enjoy your Wednesday off

Have a great one and see you Thursday