The Fast Way to Total Fitness

“Happiness consists in activity: such is the constitution of our nature; it is a running stream, and not a stagnant pool.”
John M. Good

Warmup & Joint Mobilisation

Warmup Circuit.

Workout: 20/10 x 8

1. Burpees / Jump Rope
2. Star Jumps / Lateral Hops
3. Squat & Throw [Med Ball] / Mountain Climbers
4. Pushups / High Knee Sprint

Alternate between the pair of exercises for each interval [20s Burpees, 10 rest, 20s Jump Rope, 10 rest, 20s Burpees etc until the 8th round is done]

You are working for 4 minutes on each couplet.

Take a 2 MINUTE break between couplets, so you are almost completely recovered before starting the next couplet.

Cool Down and Stretch.

Beast of a workout today people……some true grit and determination was shown.

Have yourselves a great Easter Break, and see you on Tuesday 6 April.

Viva Las Vegas!!!! WOO HOOOOO!!!!

“Every day do something that will inch you closer to a better tomorrow.“
Doug Firebaugh

Warmup and Joint Mobilisation

3mins Skipping

10 x Spiderman Crawl / Double Leg Hip Extension / Flutter Kicks

x 3

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

1. Plyo Pushups
2. Bent Over Row with the Band OR 1 Arm Row with the KB
3. Split Squat [Jump to switch sides]
4. Med Ball Situp
5. Burpee [No Pushup]

1 min Rest

4 Rounds

Finisher: 20 / 10 x 6

Mountain Climbers

Cool down and Stretch

Fantastic Work today……you all did great on the plyo pushups…..and a BIG THANKS to Lisa S for introducing the next stage on the Plyo Pushup….whole body lift off the floor….Lisa….this was taken on board by all those who could…..nice job !!!!!

“The only way of finding the limits of the possible is by going beyond them into the impossible.“
Arthur C. Clarke

Warmup & Joint Mobilisation

Warmup Circuit

Workout: AMRAP [As Many Rounds As Possible] in 15 minutes

• 20 Mountain Climbers
• 10 Squat & Press
• 10 High Pulls
• 100 Rope Turns

3 Minutes Break

AFAP [As Fast As Possible]

• 30 Squats / 10 Pushups
• 25 Squats / 15 Pushups
• 20 Squats / 20 Pushups
• 15 Squats / 25 Pushups
• 10 Squats / 30 Pushups

Cool Down and Stretch

This was a true beast of a workout………the looks on people’s faces when I first turned the board around was great to behold……..full of trepidation…..and yet you KICKED ITS ARSE!!!!!!

Great, great effort shown by you all………..have a great weekend…..it was a pleasure to see you ALL triumph….and I am truly grateful………..

“The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can.“

Robert Cushing

Warmup and Joint Mobilisation.

Warmup Circuit.

Workout: 50/10 x 6

• High Pulls [KB or Band] / Pushups [Hindu, Regular or Diamond on a MedBall]
• 1 min Rest
• Goblet Squat [KB] / Good Mornings
• 1 min Rest
• Burpees [Gold Standard] / Lunge [Pulses]
• 1 min Rest

Core Workout: 30 / 15 [30s work / 15s Rest] x 2

1. Knees to Chest or Power V
2. Flutter Kicks
3. Plank [Hardest Variation you can do]
4. Supermans

Cool Down and Stretch.

“Your imagination is your preview of life’s coming attractions.“
Albert Einstein

DO a Warmup and Joint Mobilisation

Warmup Circuit

Workout: 15 / 15 [15s HARD Work / 15s Rest] for 8 Minutes….alternating between each exercise in the couplet [Inspired by the guys at the Training Room, New Jersey!]

• Squat & Throw [Medicine Ball] / Knees to Chest [or V ups]

• KB Swings / Burps

• Russian Twist / High Knee Sprints [or Rope Turns if you are able to Skip really fast]

Take a 1 minute rest between Couplets……

So, you would do 15s Squat & Throw, 15s Rest, 15s Knees to Chest, 15s Rest, 15s Squat & Throw etc and carry on alternating between the exercises in the couplet until 8 minutes is finished. Then take a 1 minute break and then continue with the next couplet.

Cool Down and Stretch

It was great for the evening crews…..we were outside today, and it was a perfect temperature…..nice one guys!!

Enjoy your day off tomorrow and see you ALL Thursday

Workout: KB Complex - 6 of each exercise, Use the Non Dominant side first, DO NOT put the KB down between exercises, take a 45 second break between Rounds…..Do 5 Rounds

• One Arm Swing
• One Arm Snatch
• One Arm Thruster [Front Squat and Press]
• Single Arm Row
• Pushups [Have a 2nd KB standing by, balance on the handles of the two KBs and do pushups between the 2, nice and steady]

So you do 6 swings using your Non Dominant hand, you then switch to your dominant side and do 6 swings, then move onto Snatch, do 6 of these with each arm, then straight into Thrusters etc….

It is important to NOT let the KB down between exercises, you move straight through, flowing from one arm to the other, from one exercise to the next……

Used a 20kg KB

This was tough, but AWESOME on the Deck in the sunshine!!

“Commitment leads to action. Action brings your dream closer.”
Marcia Wieder

Warmup & Joint Mobilisation

Warmup Circuit.

Workout: 40s Work / 20s Rest

High Pull

Inchworm

KB Swing

Squat & Hold

Russian Lunge [with Medicine Ball]

1 minute Rest [to include the last 20s rest period]

4 Rounds

Finisher: 1 - 10 Burpee Ladder with a Partner. Partner does 1, you do 1, they do 2, you do 2 etc. up to to 10 reps each. Gold Standard Burpees if you can.

Cool Down & Stretch

“It is the surmounting of difficulties that make heroes.“
Louis Kossuth

Decker was in charge today…….great workout…..great determination …….nice one people……AND for those fortunate enough to be there in the evening crew…..wasn’t it great to workout outside…..great suggestion Robyn and Deb, it was great to be outside for sure.

Warmup & Joint Mobilisation

Warmup Circuit.

Workout: Decker……the suit determines the exercise done….face cards are 12, Aces are 11, numbers are the number of reps done. Any number under 5, you can either do 5 of that particular exercise, or the corresponding number [i.e. 2 of hearts is drawn, you do either 2 or 5 of the corresponding exercise.]

Hearts - Renegade Rows

Diamonds - Squats or Single leg Squats

Clubs - Mountain Climbers or Burpees [depending upon fitness level]

Spades - Russian Twists.

Jokers - 5 of each exercise, followed by length bear crawl or burpee broad jump

Cool down and Stretch

Workout: Decker was in charge for this one too

Hearts - KB Swings

Diamonds - Ring Pushups

Clubs - Squats

Spades - KB Snatches

Joker - 30 Burpees.

Used 20kg KB, Tom used 16kg KB.

And thanks to the morning crew and their great suggestion [me and MY BIG mouth ] I added a third lot of 30 burpees at the end of the workout. Total workout time 32minutes……last 30 burpees at the end of the workout 1min 15s…………thanks guys!!!

“Do not forget small kindnesses and do not remember small faults.“
Chinese Proverb

Warmup & Joint Mobilisation

Warmup Circuit

Workout: On the 2 minute mark work through the circuit as quickly as possible…..the quicker you finish the circuit, the longer rest you get before the start of the next 2 minutes. The work period is 20 minutes

10 Pushups [Regular or Spiderman]

10 Leg Raises with a Pulse

10 Burps / Burpees

40 Rope Turns [Skipping]

Aim for 10 rounds

Finisher: 20s Work / 10s Rest x 8 [Nice and steady work here]

Alternate between the two exercises

Good Mornings / Superman

Great effort guys.

Workout: Same format as above but with different exercises. Used 20kg KB

5 Burpees [Gold Standard]

10 KB Snatches [5R / 5L]

15 Mountain Climbers

20 KB Swings [or High Pulls]

Aim for 10 Rounds in the 20 minute time period.

“When it is dark enough, you can see the stars.”
Persian Proverb

Warmup & Joint Mobilisation

Warmup Circuit.

Workout: 30 / 30 [30s Hard Work / 30s Cardio ]

• Y Squat / X-Country Ski
• Push Press / Jumping Jacks
• Mountain Climbers / High Knee Sprint
• 1 min Rest

4 Rounds

Finisher: Core Workout

Alphabet [Trace Lower Case letters of the Alphabet, keeping feet above the deck at all times]

Cool Down & Stretch.

Great workout guys, enjoy the day off tomorrow……..see you Thursday

“Happiness consists in activity: such is the constitution of our nature; it is a running stream, and not a stagnant pool.”
John M. Good

Warmup & Joint Mobilisation [3m skipping]

Warmup Circuit [10 x Single Leg Hip Extension / Spiderman Crawl / Regular or Off Set Pushups x3]

Workout: 50/10 x 3 per triplet [50s work / 10s rest]

• KB High Pulls / Single Leg Squats / KB Swings

• Good Mornings / Regular or Hindu Pushups / Reverse Lunge

• Plank / Knees to Chest / Superman

Cool Down and Stretch.

Go through a triplet for the 3 sets, rest 60 seconds then move onto the next triplet…..do that for 3 rounds, rest 60s, then move onto the final triplet.