The Fast Way to Total Fitness

What a great day today was…..lots of attendees for the 21 day Fat Loss Challenge……..it will be an interesting journey in November for sure.

AM Session: Test day

After the guys signed on for the Challenge, we did a fitness test for most of the morning group.

Max Pushups / Max Squats in 2 mins / Plank [with a cutoff time of 3 mins] / 1600m Run [@at the college running track]

Dee…..what outstanding results….40 Full Pushups……truly awe-inspiring.

PM Session:

Warmup & Joint Mobilisation

3 lengths of the Gym / 5 Pushups / 10 Squats /

x 3

Workout

100 Rope Turns

10 Knees to Chest

10 Rounds…..the aim is for 10 rounds, with an acceptable minimum of 5.

Great effort guys…..great work ethic.

See you ALL Monday

Have a Great One

You will notice that some of the days are missing……unfortunately whilst away in the UK I did not have time to write up the workouts you guys completed in my absence…..

Whilst writing, I wanted to thank Lorraine for doing such a wonderful job for jumping into the breech and doing such a great job…..Many thanks!!

Anyhoooo……today’s workout was a strength workout with a finisher at the end….. We covered some technical work.

Warmup & Joint Mobilisation

2min Skipping

Squats / Squats with High Pull arm action /joint mobilsation

2min Skipping

Intro / Reintro to the Kettle Bell [Technique work on the various movements]

KB Swings / Goblet Squat / High Pull

walked through the movement, then did 20 secs of the movement.

After which we did 15 secs of the movement and added on the next movement as we covered it off

ie…..20 sec KB swing….then cover Goblet squat, do 20 sec Goblet Squat, few seconds rest…..then 15 sec KB Swing into 15sec Goblet Squat……then cover High Pull, do 20 sec High Pull, few seconds rest….then 15 sec KB Swing into 15sec Goblet Squat into 15sec High Pull.

Intro to Medicine Ball Clean & Press [PM session we looked at the 'Tanker' kit]

Finisher

30/15

KB Swing / Bench Dips / Burpees

x 2 however on the second evolution, the clock was stopped at the burpees, and the guys had to do 30 Burpees with a jump included.

A surprisingly difficult workout…..great effort guys…..see you ALL tomorrow for the weighs in

Have a great one

Monday PM Session

Warm-Up

30 seconds of each:
Skipping
Squat & Hold
Mountain climbers
x 3

WorkOut

40 seconds work 10 seconds rest:
Squat Jumps (jump out as far as can)
Spiderman Push-Ups or Normal (start with max style)
Prisoner Style Lunges or Single leg hip ext
Sumo style High Pull (with tubes)
x 3

Conditioning

Jumping Jacks 20 seconds work 10 seconds rest x 6
Mountain climbers 20 seconds work 10 seconds rest x 6
Burpees 20 seconds work 10 seconds rest x 6

Cool Down & Stretch

And Well Done to Lorraine for stepping Up and Leading the Classes whilst I am in the UK……Many thanks….heard you ALL worked like troopers on the sessions……just think, I was all set to give you guys an easy week, but Lorraine would have NONE of it

See you guys soon

Friday PM Session & Monday AM Session

Warmup & Joint Mobilisation

Static Hold – Hold a position for the full 30s [Bottom of the Squat / Pushup (half bent arms] / Front Lunge Position] The position you are looking to hold is the position of maximum tension

Repeat this 3 times through

WORKOUT

60s

Dips on a bench or chair and raise a leg on the way up / Squat & Hold / Burpees / Double Leg Hip Extensions

Straight through, no rest between exercises

45s

Dips on a bench or chair and raise a leg on the way up / Squat & Hold / Burpees / Double Leg Hip Extensions

30s

Dips on a bench or chair and raise a leg on the way up / Squat & Hold / Burpees / Double Leg Hip Extensions

15s

Dips on a bench or chair and raise a leg on the way up / Squat & Hold / Burpees / Double Leg Hip Extensions

The above workout will take approximately 10 minutes.

CORE WORKOUT:

10 to 1 Reps

Mountain Climber [Slow]

Bird Dog [On all fours, alternate arm and leg held straight up]

Russian Twists

Plank [each Rep is 5 seconds long…..i.e. 10 reps is 50s, 9 reps is 45s, 8 reps is 40s etc]

Cool Down & Stretch

AM & PM Sessions

Warmup and Joint Mobilisation

4 lengths of the gym / 10 Squat and Hold / 10 Pushups

x 3

Workout:

25 x Renegade Row / Pushups

25 x Russian Lunges

25 x Burps

25 x Squat Jump & Hold

25 x SD High Pulls

25 x Window Wipers

x 2

PM Session only: Teams of 3

Crab Crawl / Hop Back / Hop Out / Sprint back and tag your partner

Bear Crawl out / Seal Crawl Back

Cool down & Stretch

Great Efforts by everyone….that was a Frickin HARD Workout….WELL DONE TO YOU ALL!!!!!

See you in 2 weeks time….I shall leave you in Lorraine’s Capable hands…Have a great one!!

AM & PM Boot Camp Sessions

Warmup & Joint Mobilisation

30s skipping / Cross Crawl / Pushup / Lunge

x 3

Workout:

60sec Work

Burpees

High Pulls

Renegade Rows

Squat / Drop Squat

Russian Twists

Rest

3 times through

Cool Down and Stretch

Effectively 3 x 5 minute rounds with 1 minute rest in between.

Good Work tonight guys…..and after some great feedback, music will be introduced to the classes!! WOO HOO….

Afternoon Workout:

5 mins on the Rower

Skill work on the Kettlebell

BB Complex

55#

5 x Deadlift

5 x Hang Power Clean

5 x Press

5 x Back Squat

5 x Bent over Row

Do not let go of the bar throughout the complex

2 min rest

3 x through

Towel Curl with KB 3 x 8

Finisher

20 - 15 - 9

KB Swings / Push ups / Squats

Cool down and Stretch

Nice work done there bud.

Frickin Freezin this morning….-16 at home….-11 by noon….everyone who came along showed some serious attitude…..it was great.

The workout was a tough one for sure:

Warmup:

20s Jumping Jacks / Pushups / Cross Crawl / 1 Leg Hip Extension / Run on the spot

30s rest

Repeat

Workout: Teams of 3…P1 Exercises, P2Runs [& sets the time for the exercise] P3 Rests…then rotate P1 to P2, P2 to P3, P3 to P1

Lateral Jumps

Close Grip Pushups

High Pull

Squat & Press

Spiderman Climbs

2 times through

Ab Circuit

30s per exercise

Cross body Mountain Climber

Side Plank [one side only]

Mountain Climber

Repeat a second time [and do the other side for the side plank] All movements nice and slow!!

Finisher

Truck Push - for a bit of fun

Cool Down and Stretch.

Great work. For the 1st round, the run was to the half way line and back and then to the opposite goal posts and back….the 2nd round was simply to the half way line and back.

More photos can be found at http://www.facebook.com/photos.php?id=129483230291

There was snow overnight and the temperature was down to -7……the running track was locked off and covered in ice….so we headed to Core Fitness for the Session.

AM Session: Strength Workout 40/20

Warm up & Joint Mobilisation

30s Skipping / Lunges / Squats / Static Hold Extended Pushup position

3 times through

WORKOUT:

High Pulls [Dumbells....Judie, you can definitely go heavier next time]

Renegade Rows

Squat Jump and Hold

Single Leg Squat and Reach forward

Plank

30 sec rest

x 4

Finisher:

Partner Burpee Ladder - P1 does a rep, P2 rests, P2 does a rep, P1 has a rest….then 2 reps, then 3 up to 5 and then back down the ladder to 1. [25 Burpees with a Jump from the guys....Tremendous Effort.....Matt you were on fire today.....good man, keep it up.....Hope you and Bonnie have a great time at the Wedding this weekend!!]

Cool Down and Stretch

AFTERNOON SESSION: Odd Object lifting and Wood Chopping

Click on the link to see the photos http://www.facebook.com/home.php?#/photo.php?pid=4199843&id=666485976

PM Boot Camp Session: AMRAP

Warmup and Joint Mobilisation

30s Jumping Jacks / Squats / Lunges / Pushups

x 3

5 mins AMRAP

- Close Grip Pushups x 5

- Drop Squats x10

- Double Leg Hip Extensions x15

30 - 60s Rest

5 mins AMRAP

- Rows with the Resistance Tube x 10

- Russian Lunges x 10 [10 each leg]

- Knees to Chest x 15

Rest

Core Workout

30s Plank / Side Plank / Side Plank / Reverse

x 2

Cool Down and Stretch

Great effort guys, especially with the cold temperature.

Have a great weekend …… a great Thanksgiving…..and see you at the FREE Workout at 12 noon on Monday at TM Roberts. Bring family / friend…..if you are going to, PLEASE turn up about 10 mins prior to the workout so we can do the paperwork….minimum disruption is caused to the rest of the group that way

AM Session: Frickin Freezing this morning….-4 at least….but the skies were blue and the sun was shining and we sure felt warmer as the workout progressed.

Warmup & Joint Mobilisation

10 x Single Leg Hip Extension

10 x Bird Dog

10 x Spiderman Climbs

x 3

Workout: 30/30 [30 sec Work / 30 Sec Rest]

Pushups

Squat Jumps or Squats

Mountain Climbers / Burps

Lunges [Prisoner Style]

Fast Rope Turns [Bear Crawl on the last round though....due to the ground being frozen]

1 min Rest between Rounds [includes the 30s rest period on the last exercise]

4 Rounds

1 min Plank…..30s rest….30s Plank….finished

Cool Down & Stretch…..

Fantastic effort from you ALL….nice one!

PM Session: Strength Workout 40/20

Warm up & Joint Mobilisation

30s Skipping / Lunges / Squats / Static Hold Extended Pushup position

3 times through

WORKOUT:

High Pulls [Resistance Tubes]

Renegade Rows

Squat, Broad Jump and Hold

Single Leg Squat and Reach forward

Plank

30 sec rest

x 4

Finisher:

Shuttle Runs….teams of 3….Out to Me broad jumping, sprint back, tag and go

Then it pays to be a winner…..same teams….sprint to me and back, and repeat…..winning team picks the exercise, losing teams have to do it….the exercise chosen was burpees….losing team did 5 and 7 respectively….the winners only had to do 3 [and they ALL did Burpees GS.....great effort Robyn.....feel the love for the burpee ]

Cool down and Stretch

Great workout…well done

AM BootCamp Session

Same as yesterday’s PM Session

30s Jump Rope

30 Squats

30s Jump Rope

20 Pushups

30s Jump Rope

10 Burpees

30s Jump Rope

45s Rest

5 times through.

Cool Down and Stretch

Great Effort by everyone….and a Big Welcome back to Bonnie who had battled through flu….well done and big effort!!

PM Session

Warmup & Joint Mobilisation

10 x Single Leg Hip Extension

10 x Bird Dog

10 x Spiderman Climbs

x 3

Workout: 30/30 [30 sec Work / 30 Sec Rest]

Pushups

Squat Jumps or Squats

Mountain Climbers / Burps

Lunges [Prisoner Style]

Bear Crawl

1 min Rest between Rounds [includes the 30s rest period on the last exercise]

4 Rounds

1 min Plank…..30s rest….30s Plank….finished

Cool Down & Stretch…..

This was a tough workout…..and those bear crawls SUCK!! [Initially I thought you guys said they ROCK....my mistake ]

AM Boot Camp Session:

After Warmup & Joint Mobilisation [needed today as well since it was about -4 this morning!!! Beautiful blue skies though....great times!!]

Workout: 40/20 Supersets Strength Session

400m Run

40/20 Superset 8 times through

- Pushups / Band Row

then

- Squat & Press with the Resistance Tubes / Step Ups

400m Run

Cool Down and Stretch

Great effort today guys…..nice welcome for Dee too….see you tomorrow

PM Boot Camp Session

Warmup & Joint Mobilisation on the playing field

Workout:

30s Jump Rope

30 Squats

30s Jump Rope

20 Pushups

30s Jump Rope

10 Burpees [GS on the 1st Round for Shar, Karalee and Margaret....nice one guys]

30s Jump Rope

45s Rest

5 times through.

Cool Down and Stretch

Excellent effort tonight….

Good to see all the guys from September carrying on…..

And well done to Janet….You Know Why, Janet!! A testament to your work ethic / effort….well done!!