FREE WORKOUTS


ConditioningKettlebell

Workout for Thursday 21st June We're starting out hard and fast, so it's important to make sure you perform a dynamic warm up before you begin. For this workout we will be focussing on four specific areas, Core, Upper Body strength, Anaerobic Endurance and your Grip.  Before we get started, you will need to make sure you have a flat area to run, 2x 35-45lb dumbbells or kettlebells and a 15' rope to climb. (If you don't have a rope alternatively you can throw a towel over a pull-up bar and perform a chin-up) Notes:*For the rope climbs try to do them legless for...

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ConditioningCoreKettlebell

Workout for Friday 15th June  We're getting you battle ready. Try this quick challenge over the weekend and record your stats! For this session, all you will need is a Pull-up bar and a couple of kettlebells or dumbbells. If you have the option, get outside for today's session. Work your way from 20 reps of each exercise, down to 5 and then all the way back up to 15. NOTE: You must complete all of the reps before you move to the next exercise even if you have to stop and rest. For example; 'For 20 Pull-ups, if you fail at...

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BodyweightConditioning

Workout for Monday 11th June *CAUTION* There's a heart attack warning on today's session. We're testing your cardiovascular endurance and getting that heart rate up right from the start. All you need for today is a running track/football field and a pull-up bar. I also recommend you perform a quick dynamic stretch routine before you get started RUNNING: Make sure during the jogging portion you slow down and allow yourself to recover as much as possible so you can push hard when it comes time to sprint. For your sprint, however, try to maintain the same speed throughout instead of starting it off...

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BodyweightConditioning

Workout for Thursday 7th June Today's workout is more of a quick but deadly challenge. Combining two of the most killer exercises, burpees & Pull-ups. Before you begin, make sure you have a suitable pull-up bar, and space to run. To perform:Start with a normal burpee but at the end instead of just jumping up into your next burpee, jump up and perform one pull-up. Straight after drop back down and perform the next burpee. Keep going until the required 50 are complete. If you have to break before the reps are up, the punishment is a 200m Run ☠️  50...

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Conditioning

Workout for Monday 4th June Today's session we are focusing on crosstraining and building your Aerobic endurance. Do each section in under the required time frame. Do not exceed your required time, if you aren't finished the distance just stop and move on to the next exercise. See how fast you can get it all done!                    Perform the following one after another until all 3 are complete; 1km Swim  --In under 20mins. 2km Row  --In under 10mins.3km Run  --In under 15mins. **Rest 5 minutes between each.  

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