FREE WORKOUTS


ConditioningSandbag

Workout for Thursday 3rd May Today's workout was sent to me by a current SWAT member and is used as a challenge to bring even the toughest to their knees! It's important to remember to pace yourself at the start, there's ALOT to get through with this workout so don't burn yourself out right at the beginning.  Using a Sandbag weighing between 40-65lb and perform the following as fast as possible while maintaining good form. Rest only where needed.50 Sandbag back squats40 Sandbag deadlifts30 Sandbag alternating lunges20 Sandbag power-cleans10 Sandbag burpees20 Sandbag power-cleans30 Sandbag alternating lunges40 Sandbag deadlifts50 Sandbag back...

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Conditioning

Workout for Monday 30th April Today's session is a quick smoke session working on your core strength and muscular endurance. Blast through this as fast as possible with minimal breaks, if you can handle it! All you require is a Sandbag weighing between 40 – 65lb.Read the following to fully grasp how to perform reps for each exercise. Shoulder to shoulder pressDuring the shoulder to shoulder press, you will have the sandbag resting on your left shoulder then push it overhead resting it on your right shoulder, then push it overhead again back to your left shoulder. That is one complete...

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ConditioningKettlebell

Workout for Thursday 26th April I will warn you now.... this is a full body session.  You will really be tested on your conditioning and mental fortitude with this one. Give it all you’ve got and you will reap the benefits. The only equipment you will require today is one Kettlebell. I recommend using a minimum of #35lbs but go as heavy as you feel you can handle while maintaining good form. The aim today is to complete 4-5 rounds before the time is up. Can you keep up? 45 Mins AMRAP (As many rounds as possible) 800m Run 30 KB...

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Kettlebell

Workout for Monday 23rd April This session although short will test your Endurance, explosiveness and mental toughness. It may look easy on paper but once you get started I assure you, your lungs will be crying for help.  You may choose to use a Dumbbell if you don’t have a kettlebell available but I recommend using a kettlebell if you have the choice as it forces you to keep your form up throughout. If you don’t practice good form, you will find the kettlebell smashing you in the wrist and causing you a bit more torture than you’re already facing....

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Conditioning

Workout for Thursday 19th April  This one will really test your stamina and push-up pull pull-up performance. Complete the following workout as fast as you can and record your time. Rest whenever you need to but just remember, it is important to pace yourself. There is nothing worse than burning out right at the beginning! For an extra challenge add a weighted vest to this workout.  1 Mile Run 50 Deadlifts (135lbs) 50 Push-ups 50 Pull-ups 50 4-Count Flutterkicks     NOTE: Finding yourself lacking in your push-up and pull-ups? this plan will give you solid help in this area.

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