March 02, 2017
Set up the stations before you workout, this takes on average 6 minutes. During this time I completed my warm up with simple jog on the spot and jumping jacks in between setting the stations up. You choose your own system for the circuit. Exercise Equipment Weight Reps Sets Chest Press Decline Barbell 60kg 10 3 Floor throws Slam Ball 3kg 10 3 Seated Rows / Pulldowns Tricep Rope / Cable Machine 30kg 10 3 Press Up Parallette Dip Bars Bodyweight 10 3 Squat KB Kettlebell 12kg 10 3 Straight Arm Raises Barbell 15kg 10 3 Rounds Minutes first round...
February 28, 2017
Set up the stations before you workout, the goal is to complete 50 reps of each exercises. I completed this workout with the 10 rep sets. You choose your own system for the circuit. I try to work alternate muscle groups ie, chest and back, I would recommend a really good warm up for this workout, focus on the legs and lower back for the main exercises snatch, deadlifts and squats. If you can use the foam roller to warm up and relax the muscles before and after this session. Exercise Equipment Weight Reps Sets Squat barbell 60kg 10 5...
February 21, 2017
This 600 rep workout focuses on two exercises of specific body muscle groups legs, back and chest. This will improve strength, aim for better technique, lower weight and higher reps. Always warm up before the workout and stretch off post workout. Exercise Equipment Weight Reps Sets Chest Press Barbell 60 kg 10 10 Wall ball Shots Wall ball 5 kg 10 10 Squats N/A bodyweight 10 10 Incline Press Parallel Bars bodyweight 10 10 Bent Over Rows Dumbbells 15 kg 10 10 Lat Rows Close Hand Cable machine 50 kg 10 10 Time scale 15-20 minutes Excellent 21-26...
February 13, 2017
This is my workout today for 45 minutes in total. I first completed a general warmup and stretch off before this workout. The aim to raise my heart and prepare my muscles for this routine. Exercise Equipment Weight Reps Sets Frist round Chest Press Barbell 60kg 10 3 Floor throws Slam Ball 3kg 10 3 Single Arm Rows Battle Rope 50mm 10 3 2 minutes Rest Second round Incline Press Barbell 60kg 10 3 Step Up 60 cm Weighted Vest 10kg 10 3 Double Arm Rows Battle Rope 50mm 10 3 3 minutes Rest Third round Lat Pulldown Cable Machine...
October 18, 2016
TRX CHEST PRESS1. Hold on the handles with overhand grip. Start position hold your hands stretched in front of your shoulders. Keep arms straighten slightly bend at elbows.2. Lower your body forward maintaining control throughout the exercise, the movement should be made at the elbow joint whilst your shoulders control and stabilise the movement.3. Returning to the start position, push forwards and the hands until the arms have reach straighten position, hold for 1 second and return to start position.Training tip - On the way back up its good to contract your core muscles, as this will incorporate the...