The Fast Way to Total Fitness

“If your ship doesn’t come in, swim out to it!”

Jonathan WInters

End of another week, and this week was a tough week for sure………well done to you all for your efforts throughout…..have a great weekend.

Today was Strength Day.

Warmup & Joint Mobilisation

GYM Perimeter and Forfeits……Good Fun for the guys, although the 6pm session almost had it dialled in until we threw in a bit of ‘Steve says’…..

Workout: 40s work / 20s Rest x 4

Deadlift

Spiderman Pushup / Spiderman Crawl [If you cannot do regular pushups then you are to do the crawls; otherwise Spiderman Pushups are the way to go ]

Russian Lunge

1.5 Squats

Plank

Cool Down and Stretch

Because we had time, the 9am and 6pm sessions had fun and Games after….pays to be a winner

Do all 4 rounds for the exercise before moving to the next exercise in the list.

“Our greatest glory is not in never falling but in rising every time we fall.”
Confucius

Warmup & Joint Mobilisation 3m skipping

10 x Squat & Reach / Single Leg Hip Extensions / Leg Raises

x3

Workout: Tabata [20s work / 10s rest x 8]

• Flutter Kicks
• Mountain Climbers
• Squat & Press
• 1/2 Burpee [or a Burp depending on ability]

Do one exercise for the 4 minute period before moving onto the next exercise.

Cool Down and Stretch

“Energy and persistence conquer all things.”
Benjamin Franklin

This workout was one of the simplest we have done, but also one of the hardest…..simple yet devastating…..

Warmup & Joint Mobilisation 3 min Skipping

10 x Squat & Reach / Single Leg Hip Extensions / Leg Raises

x 3

Workout: keep a continuous clock…..4 Stations, 1 minute at each station…..transition to the next station as swiftly as possible.

1. Squat & Throw [Throw the Med Ball as high as possible]
2. Sumo DeadLift High Pulls
3. Burpees
4. Rest

5 Rounds

Cool Down and Stretch.

Keep a count of how many burpees you do in the initial round…..the aim is to stay within 2 of that initial number throughout the 5 rounds.

Remember to pace yourself through the Squats and the High Pulls…..

Due to lack of Ceiling space, I did this workout with a 35# plate, and used a 20kg KB for the SD High Pulls…..

Everyone was a tank today…….awesome work…….see how much you have come on already in such a short period of time……and I am chuffed to still be able to surprise the regular guys!!

GREAT EFFORT!!!

“I was never afraid of failure, for I would sooner fail than not be among the best.”
John Keats

Today marked the half way point in the challenge……we are now 2 weeks down with 2 weeks to go…..time to take it up a gear……

Warmup & Joint Mobilisation

30 x Jumping Jacks / 10 x Prisoner Squats / 10 x Spiderman Crawls

x 3

Workout:

1 Length Prisoner Lunge

Pushup / Mountain Climber with a Twist

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 [10 pushups, 1 Mountain Climber twist, length, 9 pushups, 2 mountain climbers, length, 8 pushups etc etc.....until you end up doing 1 pushup and 10 mountain climbers with a twist.]

Finisher: Race to 100 Burpees

Those regular athletes were expected to do Bear Crawls in place of the lunges on some of the lengths done, and also to complete 100 burpees as an ‘added bonus’

For those who have recently started the finisher was a choice, and you could go up to 50 burpees…..WELL DONE on giving it your all.

Cool Down and Stretch

“They can because they think they can.”
Virgil

An absolute privelage today……….the morning crew [and some guys from the evening sessions] gave it their all this morning.

With the school closure and the Olympic Torch Ceremony, there is no evening session today…..so I came up with a workout that could be done at home…….it became the 1000 Rep Challenge…..

10 Exercises, 10 Reps, 10 times through…………take rest as and when required……the morning crew [+ guests ] finished within 33 minutes!!!!

Warmup & Joint Mobilisation

30s Jumping Jacks / 10 x Prisoner Squats / 10 x Spiderman Crawls

x 3

Workout: 10 x 10 x 10

Good Mornings

Single Leg Squats [5 / 5]

Offset Pushups

Leg Raises

Squat Jump & Hold

Prisoner Lunge

Flutter Kicks

Lateral Hops

Burps

Double Leg Hip Extensions

Cool Down and Stretch.

You have a choice……you can do the RED which works the total body…..or you can do the BLUE which concentrates on the lower body and core……or if you are a machine…..you do the ENTIRE List!!

If having worked through a particular colour, you still find you have ‘gas in the tank’ then move straight onto the other colour……if you do not, you will do 5 exercises, 10 reps, for 10 rounds….meaning you have completed 500 reps [good job]

I split the group into those that would do RED, those that would do BLUE, and those who would do the WHOLE LOT……and virtually everyone went the whole way….

As I said at the session……it seemed difficult initially, but once you break things down to more manageable steps, it becomes surprisingly easy……….that’s life……

The Workout

1000 Rep Challenge Name Takers and Ass Kickers

More Photos can be found on the facebook page

Have a great one guys

“The best way to make your dreams come true is to wake up.”
Paul Valery

Warm Up and Joint Mobilisation

30s Jumping Jacks / Prisoner Squats / Spiderman Crawl

x 3

Workout: 50s Work / 10s Transtion - Work through the triplet twice and then take a 30 - 45s break before moving to the next triplet.

Triplet 1

Squat & Throw / Russian Lunge / Single Leg Woodchopper

Triplet 2

Good Morning / High Pull / Pushup and Hold at the bottom [1-2s hold]

Triplet 3

Side Plank with Torsion Twist / Lateral Crawl / Reverse Plank

Cool Down and Stretch

Nice work by everyone today…..Linda and Shirley….Frickin machines….came to the 9am session and the 7pm session……nice one……

“There are no classes in life for beginners: right away you are always asked to deal with what is most difficult.”
Rainer Maria Rilke

Warmup & Joint Mobilisation

3min Skipping

10 x Single Leg Hip Extension / Bird Dog / Squat & Reach

x 3

Density Day: As Many Squats in 5 mins

Core Day: 20s work / 10s rest x 6

Flutter Kick Combo [with Scissor Kick]

Front Plank

Side Plank

Reverse Plank

Side Plank

Mountain Climbers

Cool Down and Stretch

Great workout today guys……just be careful over the next few days with laughing, crying, sneezing, coughing….etc…..you worked the core REAL hard today.

And Mark……hope you enjoyed the first visit…..bit different to our usual workouts…..hope to see you again.

And the results from the Squats are in the table below……do this again in a few months and compare the results……there were some machines present today…..and YOU ALL gave it 100%……a pleasure to witness.

Name	Number completed
Morning Crew
Monica	Thinking of the beach!!!
MaryLou	261 [Partials]
Natalie	161
Lisa S	235
Shirley	279 [BEASTLY!!!!]
Linda W	245
Sarah C	211
Bonnie	193
Matt	216
Hayley aka Muscles	276 [Machine]
6pm Crew
Melissa	203 [Great Depth]
Sandy	180
Char	224
Kathy K	208
Margaret	242
Gerry	228
Kathleen	231
Debra	‘I was too busy concentrating’
Jo	265
Kristal	228
Karalee	207 [Great depth throughout]
Shar	235
Laurie	189
7pm Crew
Lisa	239
Leah	219
Robyn	250
Kris	238
Shawn	277 [Machine!]
Amanda	195
Joeleen	266 [Awesome effort Joeleen]
Brett	173
Maria	276 [FRICKIN MACHINE!!!]
Tamara	213
Sophie	153
Toni	223

“Reputation is for time; character is for eternity.”
J. B. Gough

Warmup & Joint Mobilisation

30s Jumping Jacks / Cross Crawls / Squats

x 3

Workout: On the 2 minute mark start the exercises…..the faster you complete the round, the more rest you will get before having to start the round again on the 2 minute mark.

20 mins Total…………Aim for 10 Rounds

10 Pushups [Regular or Hindu]

10 Leg Raises

10 Burps / Burpees

30 Rope Turns [Skipping]

Cool down and Stretch.

“Life is either a daring adventure or nothing.“
Helen Keller

Warmup

30s Jumping Jacks / CrossCrawl / Squats

x 3

Workout: Tabata Day [20s work / 10s rest, 8 times through for 4 mins total]

Work through an exercise for the full 4 min period before moving on to the next exercise.

Mountain Climbers

Rest 1 min

Squats [Hold the bottom position during the 10s rest period, a maximum of 3 times throughout]

Rest 1 Min

Pushups [Hold the bottom position during the 10s rest period, a maximum of 2 times throughout]

Rest 2 min

Burpees [NO PUSHUP!!!]

Cool down and Stretch.

Frickin outstanding effort by everyone who turned up, this is a pretty nasty workout…..really puts the work back into workout…..congratulations to you ALL for finishing the 1st FULL week of workouts……nice one

Have a GREAT weekend you all………..you deserve it!!

“Look up and not down; look forward and not back; look out and not in; and lend a hand.”
E. E. Hale

Warmup and Joint Mobilisation

10 Jumping Jacks / Spiderman Crawls / Single Leg Hip Extensions

x3

Workout: 40/20 [40s work / 20s Rest]

Clean and Press

Good Mornings

Static Hold Squats

Mountain Climbers

1 min Rest

5 Rounds

Then an extra round [40 / 20 x 4] of skipping only……truly great effort by everyone, especially when the skipping was brought in at the end as a surprise….not only did you accept it…..you grabbed it by the throat and kicked its ASS…….fantastic…..well done to all of you….just when you think that is the end of the workout, you find out there is more, and not only is it more work, it is frickin intense too….and you ALL kicked its arse……this is a testament to your character, and you have it in heaps…..AWESOME