October 25th 2011 - Pull and Rip

Daily Dose

5 Chin ups L hold
5 Handstand Push ups HSPU
5 Squats

Every minute for 30 minutes

October 24th 2011 - Lose that belly

Daily Dose

30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)

Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)

October 23rd 2011 - Pump

DAILY DOSE

8 Sets

Squats (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

8 Sets 

Bench Press (heavy) - A weight which allows you to complete between 2-9 repetitions otherwise, too light!

October 22nd 2011 - Rest

Take it Lax

No training today as such

Take the time to practise a skill like stability from planking, L holds, experiment with chin up grip or maybe a light day on the rowing machine to get used to a good rythym. Today the training world is your oyster, save some energy for tomorrow though!!

October 21st 2011 - Run ya toosh off

Daily dose

3 rounds for time
400m Sprint + 10 burpees + 30m hill sprint + 30 sit ups

Quote Game

"You don't get paid for the hour, you get paid for the value you bring to the hour"

Guess who??

October 20th 2011 - pull pull pull

Daily Dose

7 rounds (1 minute break between rounds)

-7 rope ascents with L hold Posture (15ft rope)

Rest and complete interval training

5 rounds no rest
- Sprint 1 minute jog 2 minutes holding 3kg Med ball

October 19th 2011 - Calistenics

Push up practise.

20 push ups in as many varieties as you can create.

-Incline, Decline, One Arm, One leg, Knees and palms, knuckles, toes on gym ball, toes on med ball, inverted, inverted on bricks, legs wide, legs close, Palms wide, palms close, Clap, One arm on step, palms on med balls etc

Get creative and beat that nasty fatigue barrier!!

Total 300 Push ups

Achieving your goals

A friend of mine set out to improve his fitness and cardio health a little over 3 months ago. He and a mate decided that they would start running together and set out to run every tuesday and thursday together. After a few weeks It was put to my attention that my friend thought I was too fit and to fast to ever want to run with him. This was ridiculous and we set a day to run together the following week and discussed some of his goals, ambitions and reasons for making such a change in his life.

October 18th 2011 - Rest

Why does food and drink have to be a picture of a cheese burger and soft drink. Has the world really come to this that the link we have to food is best captured by a picture of junk. Surely there are better choices!


ANYWAY
Take a chill pill Bill and put ya feet up!

October 16th 2011 - Ladder of Presses

Daily Dose

LADDER CLIMB - Climb as many rung of the ladder as you can. Climb the first rung of the ladder by completing 1 rep of both exercises. Then complete 2 reps of each. 3 reps of each...Continue this for as many rounds/ rungs as possible. 

Record time and Ladder rungs.

Bench Press 150lbs

Handstand Push up

Alternatively

Push up

Shoulder press ( A weight that is challenging to you)

October 17th 2011 - Time Trial

Daily Dose

6km run for time - Get a PB on your last attempt or set yourself a target and record it!!

GOOD LUCK

October 15th 2011 - TABATA

Daily Dose

TABATA - 20 seconds of work followed by 10 seconds of rest for each exercise.

Complete 8 sets

Jack knife
Lunge jumps
double unders
KB Squats

(KB = Kettle Bell, You can use a dumbbell or any weighted object you like. Choose a weight that will be challenging and stretch your limits)

October 14th 2011 - Rest n Reco

Take a day to rest

October 13 2011 - partner workout

5 rounds

Piggy back sprints 100m
30 pushups

3 minutes rest between rounds

Record each rounds time and post to site and feel free to discuss the workout Nd any challenges you had completing today's workout. All feedback and discussion regarding the site is welcomed!