Categorized as: Personal Training

Fitness 9-12 December 2019

Monday

Overhead Squats
4 x 10
GHD Sit Ups
4 x 10
Every 2:30 Minutes

Back Squats
4 x 10
Pull Ups
4 x 10
Every 2:30 Minutes

Front Squats
4 x 10
Dips
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
30 Sit Ups
20 Wall Balls

Tuesday
400 Meter Run Before Every Round
50-40-30-20-10
Calorie Row
Calorie Air Bike
Calorie Ski Erg
then
15 Minutes Stairmaster

Wednesday

Incline Bench Press db
6 x 10
GHD Sit Ups
6 x 10
Box Jumps 20″
6 x 10
Every 2:30 Minutes

Shoulder to Overhead
6 x 10
Hammer Curl
6 x 10
Box Jump Overs 20″
6 x 10
Every 2:30 Minutes

Workout of The Day
4 Rounds
10 Dips
15 Ring Rows
20 Wall Balls
25 Supine Leg Lifts

Thursday

Machine Row
4 x 10
Push Ups
4 x 10
Every 2 Minutes

Deadlifts
4 x 10
Triceps Extensions
4 x 10
Every 2:30 Minutes

T Bar Row
4 x 10
French Press
4 x 10
Every 2:30 Minutes

Workout of The Day

Friday
3 Rounds
5 Pull Ups
10 Push Ups
15 Squats

3 Rounds
20 Wall Balls
15 Bar Facing Burpees
10 Ring Rows

3 Rounds
50 Double Unders
40 Russian Twists
30 Sit Ups

3 Rounds
5/5/5 Slam Ball Complex
15 GHD Sit Ups
400 Meter Medicine Ball Run

40-30-20
Row for Calories
Air Bike
Ski Erg

then
10 Minutes Stairmaster Fat Burner Level 12

Fitness 2-6 December 2019

Monday

60-50-40-30
Ski Erg
Russian Twist
Slideboard

50-40-30-20
Unbroken Double Unders
Sit Ups
Row for Calories

40-30-20-10
Supine Leg Lifts
Wall Balls
Air Bike for Calories

Then 20 Minutes Stairmaster

Tuesday

Incline Bench db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 2:30 Minutes

Dips
5 x 10
Pendlay Row
5 x 10
Knees to Elbows
5 x 10
Every 2:30 Minutes

Legit Push Ups
3 x 10
Machine Row
3 x 10
Side Bends
3 x 10/10
Every 3 Minutes

Workout of The Day
1/2 Mile Air Bike
1000 Meter Row
1 Mile Run
1000 Meter Row
1/2 Mile Air Bike

Wednesday

3 Rounds NFT
40 Slideboard
30 Hollow Rocks

3 Rounds NFT
20 Walking Lunges 30/20
30 Swiss Ball Crunch

15 Minute Cap

Back Squats
7 X 5
Side Bends
7 x 10/10
Burpee Pull Ups
7 x 5
Every 2:30 Minutes

Leg Press
3 x 20
Knees to Elbows
3 x 10
Ring Rows
3 x 10
Every 2:30 Minutes

Workout of The Day
1000 Meter Row
1 Mile Air Bike
1000 Meter Ski Erg
10 Minutes Stairmaster

Thursday

2000 Meter Row
1 Mile Run
35 Minutes Stairmaster Level 11

Friday

5 Rounds
12 Kettlebell Swings
6 Burpees
12 Sit Ups

Deadlifts
8 x 3
Dips
8 x 8
Every 2:30 Minutes

Pull Ups
3 x 10
Triceps Extensions
3 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
10 Ball Slams
20 Wall Balls
30 Double Unders
400 Meter Run

Fitness 25-29 November 2019

Front Squats
5 x 8
Side Bends
5 x 10/10
P. Push Ups
5 x 10
Every 3 Minutes

Front Rack Walking Lunges
4 x 20
GHD SIt Ups
4 x 12
Ring Rows
4 x 12
Every 3 Minutes

Workout of The Day
50-40-30-20-10
Kettlebell Swings
Double Unders
Hollow Rocks

15 Minutes Stairmaster

Tuesday

1000 Meter Run
30 Box Jumps
30 Wall Balls
30 Burpees
30 Sit Ups
30 Box Jump Overs
30 Calorie Air Bike
30 Calorie Rower
30 Calorie Ski Erg
1000 Meter Run

20 Minutes Stairmaster

Wednesday

Bench Press db
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Bench Press
6 x 10
T Bar Row
6 x 10
V Ups
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
10 Dips
10 Jumping Pull Ups
40 Russian Twists
40 Calorie Row

Fitness 18-22 November 2019

Monday

Incline Press db
5 x 10
T Bar Row
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes

Shoulder to Overhead
5 x 8
Single Arm Row
5 x 10/10
Russian Twists
5 x 30
Every 3 Minutes

Workout of The Day
25-20-15-10-5
Push Ups
Sit Ups
Kettlebell Swings
10 Calories Air Bike after every round

Tuesday

Back Squats
6 x 8
Triceps Extensions
6 x 10
Hollow Rocks
6 x 15
Every 3 Minutes

Power Cleans
6 x 5
Bench Dips
6 x 10
Butterfly Sit Ups
6 x 15
Every 3 Minutes

Workout of The Day
3 Rounds
30 Walking Lunges 20/10
10 Burpees
10 Knees to Elbows
400 Meter Run

Wednesday

1 Mile Air Bike
20 Wall Balls
30 Kettlebell Swings
1 Mile Run
30 Kettlebell Swings
20 Wall Balls
1000 Meter Ski Erg

20 Minutes Stairmaster

Thursday

50 Slideboard
1000 Meter Ski Erg
1/2 Mile Air Bike
50 Russian Twist
50 Slideboard
1 Mile Run
50 Slide Board
50 Russian Twist
1/2 Mile Air Bike
1000 Meter Ski ERg
50 Slideboard

20 Minutes Stairmaster

Friday

T Bar Row
6 x 10
Box Jumps
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Single Arm Row
5 x 10/10
Wall Balls
5 x 10
Ball Slams with Rotation
5 x 5/5/5
Every 3 Minutes

Workout of The Day
50-40-30-20-10
Double Unders
Row for Calories
Traditional Sit Ups

Fitness 11-15 November 2019

Monday

Flat Bench Press (db)
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 2:30 Minutes

Flat Bench Barbells
6 x 10
Kettlebell Row
6 x 10
Russian Twist
6 x 20
Every 2:30 Minutes

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Dips
Pull Ups
Box Jump Overs

Tuesday

1 Mile Run

3 Rounds
5 Push Ups
10 Ring Rows
15 Squats

3 Rounds
5 Pull Ups
10 Burpees
15 Box Jumps

3 Rounds
10 Med Ball Cleans
15 Sit Ups
20 Wall Balls

3 Rounds
10 GHD Sit Ups
15 Bench Dips
20 Russian Twists

3 Rounds
20 Calories Air Bike
30 Calories Ski Erg
40 Calories Rower

15 Minutes Stairmaster

Wednesday

Front Squat
6 x 8
French Press
6 x 10
Every 2:30

Deadlift
7 x 3
Triceps Extensions
7 x 10
Every 2 Minutes

Workout of The Day

Stairmaster
30 Minutes Level 10-12

Friday

T Bar Row
5 x 10
Box Jumps
5 x 10
GHD Sit Ups
5 x 10
Every 3 Minutes

Pull Ups
3 x 10
Wall Balls
3 x 15
Hollow Rocks
3 x 30
Every 3 Minutes

Machine Row
4 x 10
Push Ups
4 x 10
Slam Ball with Rotation
4 x 5/5/5
Every 3 Minutes

Workout of The Day
2k Row
or
1 Mile Run

Fitness 4-9 November 2019

Monday

Dips
5 x Max Reps
Pull Ups
5 x Max Reps
Every 2:30 Minutes

Flat Bench (db)
5 x 10
Single Arm Row
5 x 10/10
GHD SIt Ups
5 x 12
Every 3 Minutes

Workout of The Day
4 Rounds
12 Paralette Push Ups
12 Ring Rows
12 Box Jumps
250 Meter Row

Tuesday

3 Rounds
50 Slideboards
40 Russian Twists
30 Sit Ups
20 Box Jumps
10 Push Ups

Leg Press
3 x 12
Hammer Curl
3 x 24
Every 2:30 Minutes

Walking Lunges (bb)
3 x 20
Concentration Curl
3 x 10/10
Every 2:30 Minutes

Deadlift
6 x 6
Triceps Extension
6 x 10
Every 2:30 Minutes

Workout of The Day
1 Mile Air Bike
15 Minutes Stairmaster Level 12

Wednesday

2 Rounds
50 Double Unders
50 Jumping Jacks
800 Meter Run
1/2 Mile Air Bike
1000 Meter Row
1000 Meter Ski Erg

then

15 Minutes Stairmaster

Fitness 28-31 October 2019

Monday

Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes

Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes

Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups

Tuesday

Incline Bench Press
6 x 10
V Grip Pull Ups
6 x 10
Every 2:30 Minutes

Flat Bench Press (bb)
6 x 10
Machine Row
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
500 Meter Ski Erg
400 Meter Run
500 Meter Row

Wednesday

1 Mile Run
30 Wall Balls
30 GHD Sit Ups
30 Burpees
30 Kettlebell Swings
30 Sit Ups
30 Ring Rows
2000 Meter Row
20 Wall Balls
20 GHD Sit Ups
20 Burpees
20 Kettlebell Swings
20 Sit Ups
20 Ring Rows
1 Mile Air Bike

Thursday

Machine Row
4 x 10
Tricep Push Ups
4 x 15
Every 2:30 MInutes

Pull Ups
3 x 10
Triceps Extension
3 x 10
Every 2:30 Minutes

Deadlifts
6 x 6
French Press
6 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
3 Wall Walks
6 Jumping Pull Ups
9 Burpee Pull Ups
12 Calories Air Bike

Fitness 21-25 October 2019

Monday

Tuesday

Flat Bench Press (db)
6 x 10
Chin Ups
6 x 7
GHD Sit Ups
6 x 10
Every 3 Minutes

Flat Bench (bb)
6 x 10
Ez Curl
6 x 10
Slam Ball Complex
6 x 5/5/5
Every 3 Minutes

Workout of The Day
3 Rounds
10 Paralette Push Ups
15 Hammer Curls
20 4 count Mountain Climbers
300 Meter Ski Erg

Wednesday

Back Squat
4 x 8
Rope Climbs
4 x 4
Shoulder Mobility
4 x Remainder of Time
Every 3 Minutes

Front Squat
4 x 8
Backwards Bear Crawl
4 x 50′
Calf Mobility
4 x Remainder of Time
3:30 Minutes

Leg Press
4 x 10
Triceps Extensions
4 x 15
Low Back Mobility
4 x Remainder of Time
Every 3 Minutes

Workout of The Day
3 Rounds
10 Deadlifts 185/115
20 Bench Dips
30 Sit Ups
400 Meter Run

Thursday

1000 Meter Row
75/50 Calorie Air Bike
50 Russian Twists
25 Box Jump Overs 20″
50 Russian Twists
75/50 Calorie Air Bike
1000 Meter Row

15 Minutes Stairmaster
15 Minutes Mobility

Friday

Seated Shoulder Press (db)
5 x 10
Barbell Curl
5 x 10
V Ups
5 x 10
Every 2:30 Minutes

Shoulder Press/Push Press (bb)
5 x 5/5
Seated Hammer Curl
5 x 10
Hollow Rocks
5 x 20
Every 3 Minutes

Workout of The Day
4 Rounds
1 Minute Strict Pull Ups
1 Minute Legit Push Ups
1 Minute Calorie Row
1 Minute Rest

NEXT WEEK
Monday

Leg Press
4 x 15
Burpees
4 x 10
Every 2:30 Minutes

Walking Lunges (db)
3 x 30
Strict Pull Ups
3 x 10
Every 2:30 Minutes

Curtsy Squats
4 x 10/10
Burpee Pull Ups
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Slideboards
40 Russian Twists
30 Traditional Sit Ups

Tuesday

Fitness 14-18 October 2019

Monday

Cardio 40-50 Minutes

Tuesday

Back Squat
6 x 5
Rope Climbs
6 x 4
Every 2:30 Minutes

Reverse Lunges (Bumpers)
3 x 10/10
GHD Sit Ups
3 x 15
Every 2:30 Minutes

Walking Lunges
3 x 20
Hollow Rocks
3 x 30
Every 3 Minutes

Workout of The Day
50-40-30-20-10 Calorie Row
10-20-30-40-50 Calorie C2 Bike

Friday

Flat Bench Press
6 x 10
Machine Row
6 x 10
GHD Sit Ups
6 x 10
Every 3 Minutes

Dips
6 x 10
Single Arm Row
6 x 10/10
Toes to Rings
6 x 10
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run
300 Meter Ski Erg

Fitness 7-11 October 2019

Monday

Front Squat
5 x 8
Handstand Push Ups
5 x 8
GHD Sit Ups
5 x 10
Every 3 Minutes

Leg Press
3 x 15
Toes to Bar
3 x 10
Every 2 Minutes

Walking Lunges
3 x 20
Burpees to 6″ Target
3 x 15
Every 2:30 Minutes

Workout of The Day
3 Rounds
20 Wall Balls
15 Sit Ups
10 Strict Pull Ups
12 Calories Air Bike

Tuesday

Hang Power Clean
7 x 2
Every 1:30 Minutes

Power Clean
7 x 1
Every 1:30 Minutes

Workout of The Day

10-9-8-7-6-5-4-3-2-1
Jumping Pull Ups
Bar Facing Burpees
Ball Slams

then

1 Mile Run
1/2 Mile Air Bike
10 Minutes Stairmaster

Wednesday

Flat Bench Press DB
5 X 10
Hammer Curl alt.
5 x 20
Hollow Rocks
5 x 20
Every 3 Minutes

Flat Bench Press
5 x 8
EZ Curl
5 x 10
V Ups
5 x 10
Every 3 Minutes

Machine Press
5 x 10
Chin Ups
5 x 8
Russian Twist
5 x 30
Every 3 Minutes

Workout of The Day
1000 Meter Row
800 Meter Run
1000 Meter Row

Thursday

3 Rounds
50 Air Squats
400 Meter Medicine Ball Run
30/24 Calorie Row
20 Calories Air Bike
50 Russian Twist

20 Minutes Stairmaster Level 10
Mobility

Friday

Handstand Push Ups
5 x 5
V Grip Pull Ups
5 x 10
Every 2:30 Minutes

Triceps Extension
5 x 10
Machine Row
5 x 10
Every 2 Minutes

Single Arm Row
5 x 10/10
Bench Dips
5 x 10/10
Every 2:30 Minutes

Workout of The Day
5 Rounds
12 Ring Rows
10 Box Jumps
12 Triceps Push Ups
10 Calories Air Bike