The Fast Way to Total Fitness

On the 5th day of Christmas,

5 Squat & Presssssss,

4 Mountain Climbers

3 Hindu Pushups

2 Lateral Crawls

and a 1km Run

Had a good day on the ski hill today, after a quick trek up the St Marys Valley for a quick recce…..what a beautiful place…..anyhoooo

On the 4th day of Christmas,

4 Mountain Climbers

3 Hindu Pushups

2 Lateral Crawls

and a 1km Run

Have a great one

3 Hindu Pushups

2 Lateral Crawls

And a 1km Run

Enjoy

Holiday Greetings to you all……..we truly hope you are having a fantastic holiday season.

The workouts that we had on the last week prior to Christmas break were:

Decker :

Joker was 2 lengths BEAR CRAWL

Diamonds: Renegade Row

Hearts - Mountain Climbers

Clubs: Squat + Single Leg Lift

Spades - Leg Raises with Pulse.

On the Last Day, Thursday 17 December it was Tabata Day [20/10 x 8]

Skipping / Mountain Climbers / Offset Pushups / Squat Jumps

There was a workout posted on Facebook last week…..a particularly challenging workout

1 mile Run / 100 Pushups / 200 Leg Raises / 300 Squats / 1 mile Run

Each exercise is to be completed before moving onto the next one; but break them down into sets if you need to…..the important thing is to complete the pushups before moving onto the Leg Raises and then moving onto Squats. Sandwich the whole thing with a mile run.

In keeping with the Festive season, the workouts for the duration of the Break will be based on the 12 days of Christmas.

On the 1st Day of Christmas

1 Km Run

On the 2nd Day of Christmas

Lateral Crawls and 1km Run

This will be added to, each day

“Save a length of the Christmas Tree Trunk to use as next Christmas’ Yule Log”

We actually do this ourselves…..we save the trunk of the Christmas Tree, and use it for the yule log on the following Christmas Morning….we use the branches throughout January as kindling, so in this way, the whole tree is used to bring warmth and light to the household.

Warmup & Joint Mobilisation

10 x Prisoner Squat / Lunge / Pushup

x 3

Workout: 5 - 10 - 15 - 20

Triplet 1

Off-set Pushups and walk

Squat Jump & Hold

Leg Raises with a pulse at the top

Triplet 2

SDHPulls

Lunges [Lateral or Diagonals]

Mountain Climbers

Triplet 3

Single Leg Squats and Reach

Side Plank with Torsion Twist

Superman

Cool Down and Stretch

You do 5 of each exercise in the Triplet, then 10, then 15 then 20….upon completion, you take 30 - 60 s rest and then move onto Triplet 2.

Nice work by everyone on the Off-set pushups…..well done to Nicole and Lisa from the morning crew….very impressive Robyn, Maria, Lisa, Shawn and Jo….great strength shown……And nice one on the Pistol Squats to Shawn, Muscles and Maria.

“Love like you’ve never been hurt…Dance Like nobody’s watching…..Sing Like Nobody’s listening….Live Life to the Full….it’s the only thing worth dying for’

Warmup & Joint Mobilisation

10 Squat & Reach / Spiderman Crawls / Double Leg Hip Extension

x 3

Workout: 50/10

Split Squat & Jump to transition

Hindu Pushups [Renegade Row for those that cannot]

Plank

Bent Over Row

1 min Rest

4 Rounds

Cool Down and Stretch

Nice, relatively easy workout today…..this was more a strength workout than a conditioning workout.

Welcome to Monica who came along for a trial Session….good work today…..

“Throw Restraint to the wind. Christmas is the one time of the year when bigger is better and gaudy is good.

Warmup & Joint Mobilisation

10 x Squat & Reach / Spiderman Crawl / Double Leg Hip Extension

x 3

Workout: As Many Rounds As Possible in 20 mins

10 x Pushups [Use the 1.5 Rep Protocol]

10 x Leg Raises with 1 pulse at the top

10 x Squat Jumps

10 x Burps

Repeat as many times as possible in 20 minutes.

Cool Down and Stretch.

Outstanding effort on today’s workout…..everyone worked their rocks off on this one…great to see….a big well done to the Machines that are Jo, Shawn & Muscles [aka Hayley] who got a massive 17 rounds in [although Hayley, sorry Muscles Maldoon, finished her 18th round about 35 secs outside of the time]

“Don’t forget, no matter how many Christmas Photos you take, next year you’ll wish you had taken more!!”

Warmup & Joint Mobilisation

10 x Squat / Pushup / Spiderman Crawls

x 3

Workout: 30 / 30

Circuit 1:

Drop Squats

Pushups [1.5 rep or hold the bottom position before returning to full extension]

Lunges [Elbow to inner Knee]

Leg Raises [Pulses at top]

x 3

2 min rest

Circuit 2

High Pulls

Lateral Crawl

Mountain Climbers

Side Plank with Torsional Twists [swap half way through the 30s period]

x 3

Cool Down & Stretch.

Nice little workout…..good effort guys….enjoy your day off tomorrow….see you Thursday [and remember Thursday evening we are at a different venue for the evening....we are at the Gordon Terrace school on 11th]