Workout 7-9-16
Today we are looking at improving the fitness test, so today's workout was looking at ways to improve strength and stamina which I think you will agree (the ladies who came to my class this morning) hit the spot!!
Go for rounds but follow the timings depending on your level of fitness and stamina
Squat thrust with negative press up/do this for 1 minute for the first round then 30 seconds for the second
Lying down bench press/ most people used 5 kilo weights
Flys/5 kilo weights
Tricep extension/5 kilo weights
Seal Jumps x 10
In and out squats x 10
Do for 1 minute
Left and right side plank x 3 rounds, round 1 was 15 seconds each side, then 20 seconds and then 30
Remember, my job is to enure you get RESULTS, the only way I can do that is if you participate.
Have an AWESOME day, its beautiful out there x
Go for rounds but follow the timings depending on your level of fitness and stamina
Squat thrust with negative press up/do this for 1 minute for the first round then 30 seconds for the second
Lying down bench press/ most people used 5 kilo weights
Flys/5 kilo weights
Tricep extension/5 kilo weights
Seal Jumps x 10
In and out squats x 10
Do for 1 minute
Left and right side plank x 3 rounds, round 1 was 15 seconds each side, then 20 seconds and then 30
Remember, my job is to enure you get RESULTS, the only way I can do that is if you participate.
Have an AWESOME day, its beautiful out there x
Workout 5-9-16
Today's workout comprised of the following:
Warm up
Weights session x 3 rounds of 10-15 seconds each exercise
Shoulder Press
Bicep Curl
Tricep Extension
Bent over Rows
Squat
Swing Squat
Drink rest
Band Pulls for 30 seconds
High Knees for 30 seconds
Dumbbell press on the floor
Flys
Hip bridge with weight overhead and slightly back for the last two round. 3 rounds of the above completed.
Fitness Test Completed
Pad work including knees
Finisher
Shuttle runs, jump squats and palm heel strikes
Brilliant effort from everyone this morning. Bring it on night crew!!
Warm up
Weights session x 3 rounds of 10-15 seconds each exercise
Shoulder Press
Bicep Curl
Tricep Extension
Bent over Rows
Squat
Swing Squat
Drink rest
Band Pulls for 30 seconds
High Knees for 30 seconds
Dumbbell press on the floor
Flys
Hip bridge with weight overhead and slightly back for the last two round. 3 rounds of the above completed.
Fitness Test Completed
Pad work including knees
Finisher
Shuttle runs, jump squats and palm heel strikes
Brilliant effort from everyone this morning. Bring it on night crew!!
Workout 2-9-16
Today's workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs using dynamic movements
4 rounds completed
30 second high knees (i adapted these and changed tactics to include sprints of 3-5 second bursts after the first round)
Weights in the shoulder press position, squat and thrust up (30 seconds)
Left side plank (15 seconds the first round/20 the rest)
Right side plank (15 seconds/20)
Holding the weights and bringing knee to elbow (30 seconds)
Plank (30/40/1 minute/as long as possible, max of 2 mins)
Reverse crunch (30 seconds)
Finisher
Jump squats for 10 seconds and press ups for the count of 10 minute
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
For the kickbox hiit class we also done palm heels and knees
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs using dynamic movements
4 rounds completed
30 second high knees (i adapted these and changed tactics to include sprints of 3-5 second bursts after the first round)
Weights in the shoulder press position, squat and thrust up (30 seconds)
Left side plank (15 seconds the first round/20 the rest)
Right side plank (15 seconds/20)
Holding the weights and bringing knee to elbow (30 seconds)
Plank (30/40/1 minute/as long as possible, max of 2 mins)
Reverse crunch (30 seconds)
Finisher
Jump squats for 10 seconds and press ups for the count of 10 minute
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
For the kickbox hiit class we also done palm heels and knees
First Workout Week 1
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Front Lunge
Rear Lunge
Side Lunge
High Knees
Basic Squat
Full Body Stretch
Go for as many rounds as you can, most people do about 4 in total.
Finisher
Jump squats for 1 minute followed by hip bridges for 1 minute, 5 seconds on the heels and 5 seconds on the toes.
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Front Lunge
Rear Lunge
Side Lunge
High Knees
Basic Squat
Full Body Stretch
Go for as many rounds as you can, most people do about 4 in total.
Finisher
Jump squats for 1 minute followed by hip bridges for 1 minute, 5 seconds on the heels and 5 seconds on the toes.
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Second Workout Week 1
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Press ups
Plank
Mountain Climber
Use weights or two 1 litre water bottles to do chest press
T/Plank Rotation
Burpees
Finisher
Star Jumps for the count of 10/Left side plank; repeat star jumps and then right side plank for a total of 2 minutes
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Press ups
Plank
Mountain Climber
Use weights or two 1 litre water bottles to do chest press
T/Plank Rotation
Burpees
Finisher
Star Jumps for the count of 10/Left side plank; repeat star jumps and then right side plank for a total of 2 minutes
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Third Workout Week 1
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Press ups
Front Lunge
Plank
Rear Lunge
Mountain Climber
Side Lunge
High Knees
Finisher
Burpees x 5 and then side plank for 10 seconds, repeat and change sides x 2 minutes
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes
Light running on the spot and stretching the arms and legs
30 seconds work and 30 seconds rest, the following exercises where completed:
Press ups
Front Lunge
Plank
Rear Lunge
Mountain Climber
Side Lunge
High Knees
Finisher
Burpees x 5 and then side plank for 10 seconds, repeat and change sides x 2 minutes
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free to contact me directly or better still post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
First Workout Week 2
Today’s workout consisted of:
Warm up = 10 minutes
30 seconds work, 30 seconds rest
Prisoner Squat
Uppercut
Plank
Rear Lunge
Knee
Burpee
Hooks
Finisher
Walking Lunges across the room for one minute, if you don't have the space just do static lunges
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes
30 seconds work, 30 seconds rest
Prisoner Squat
Uppercut
Plank
Rear Lunge
Knee
Burpee
Hooks
Finisher
Walking Lunges across the room for one minute, if you don't have the space just do static lunges
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Second Workout Week 2
Today’s workout consisted of:
Warm up = 10 minutes and chatting about the importance of stretching
30 seconds work and 30 seconds rest.
Squats with holding the weights down by your side/bottles of water
Bent over rows
Rear Lunge
Bent knee crunches
Shoulder press
Get ups
Finisher
Press ups and chest press for as many as you can/repeat twice, rest for as long as you feel ready to start again!!!
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes and chatting about the importance of stretching
30 seconds work and 30 seconds rest.
Squats with holding the weights down by your side/bottles of water
Bent over rows
Rear Lunge
Bent knee crunches
Shoulder press
Get ups
Finisher
Press ups and chest press for as many as you can/repeat twice, rest for as long as you feel ready to start again!!!
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Third Workout Week 2
Today’s workout consisted of:
Warm up = 10 minutes
30 seconds work and 30 seconds rest, the following exercises where completed:
High Knees
Bicep Curls
Star Jumps
Hip Extension
Left Side Plank
Right Side Plank
Triceps Extension
Pulse squats
Finisher
Squat and hold for as long as you can.
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl
Today’s workout consisted of:
Warm up = 10 minutes
30 seconds work and 30 seconds rest, the following exercises where completed:
High Knees
Bicep Curls
Star Jumps
Hip Extension
Left Side Plank
Right Side Plank
Triceps Extension
Pulse squats
Finisher
Squat and hold for as long as you can.
Cool down and quad stretch for 30 seconds and then relaxation for 10 minutes.
Please feel free post your questions on the group page so everyone can benefit from your question and the subsequent answer.
Carl