FREE WORKOUTS


BodyweightConditioning

Workout for Thursday 4th July Celebrate the 4th of July with a bodyweight blitz. Beginning with legs, perform each circuit for the required amount of time. You should be doing 8 rounds of each circuit.  Rest 2-minutes between circuits. This will really get your lungs burning and build your muscular endurance. Don't forget the 2 mile run at the end to finish you off! WORKOUT:CIRCUIT 1 LEGS: For a total of 8 mins Bodyweight Squats x 20 seconds Bodyweight Lunges x 20 seconds Rest x 20 seconds 'Once your 8minutes is up, wait 2 minutes before moving to the upper body.'...

READ MORE

BodyweightConditioning

Workout for Thursday 27th June This workout puts a twist on the standard ruck session throwing in some extra conditioning. No gym required just a ruck weighing 55lbs and your bodyweight.  Starting with a 1-mile ruck, take your pack off and jump straight into the next 3 exercises. Once complete, perform the circuit another 4 times through. Don't forget to time your session and see if you can beat it next time.  WORKOUT: 5 rounds for time1 Mile ruck (with 55lbs)30x 4-count flutter kicks30x 4-count mountain climbers30x Push-ups 

READ MORE

Workout for Tuesday 11th June   Today's session has twice the torture. To perform, begin with the first ladder starting with 10x Pull-ups, then going straight into 10x Dips. Continue like this alternating from Pull-ups to Dips continuing down the ladder until you finish all required reps. Take 5 minutes rest before you begin with the second ladder of torture. Once complete, see if you have the strength to handle the finisher at the end. TIP: If you don’t have a pool then no worries, you can substitute this for a 2mile run to finish off! WORKOUT:Ladder #110-9-8-7-6-5-4-3-2-1Pull-upsDips Rest 5mins. Ladder #21-2-3-4-5-6-7-8-9-10Chin-upsPush-ups Finisher - 2 miles in the pool (fins...

READ MORE

ConditioningSwimming

Workout for Thursday 6th June Time to channel that inner Poseidon as you push through today's workout. A complete swim session, we will be performing 3 different swim strokes and finishing with an underwater challenge.  WORKOUT:500m Freestylerest 5 mins500m Breaststrokerest 5 mins500m Combat sidestrokerest 3mins 100m underwater (break this up into manageable chunks e.g. 4 x 25m with full recovery between)  

READ MORE

BodyweightConditioning

Workout for Tuesday 4th June Gearing up for that physical fitness test? Then today’s workout is perfect to see how you will measure up. Perform the following circuit 2 x through. Make sure you rest between exercises and rounds to keep your energy levels up throughout. ATTN: Do not perform this within a week of your physical fitness test. You want to be fresh and for your muscles to not be fatigued. WORKOUT: 2 RoundsMax Pull-upsMax Sit-ups in 2 minutesMax Push-ups in 2 minutes1.5 Mile run Rest 2-3 minutes between exercises and 8-10 minutes between rounds.

READ MORE