Archives for January2012

Monday Workout

30/01/2012 by Michael in Workout (General) | Leave a comment

am –

  • 10km run in 60mins

pm –

  • 4 x 10 Shoulder Press @ 70kg + 10 x Box Jumps
  • 4 x 10 Hang Clean @ 70kg + 10 x Side Box Jumps
  • 4 x 6 Clean & Press @ 85kg + 10 x Single Leg Box Jumps

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Friday Workout

27/01/2012 by Michael in Workout (General) | Leave a comment
5 x 1km Run @ 4:30 pace (2min rest between runs)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Monday Workout

23/01/2012 by Michael in Workout (General) | Leave a comment
3km Row
Intervals  4 x 600m (1min rest between)

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Friday Workout

20/01/2012 by Michael in Workout (General) | Leave a comment
100 x Chinups
100 x Dips
(Timed)
3km Row under 15mins

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Friday Workout

19/01/2012 by Michael in Workout (General) | Leave a comment
4 x 15 Squat @ 60kg
4 x 15 Pullups
4 x 30m Lunge
Then
200m row + 20 Pushups
every 2mins for 20mins
Then
2km Run

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

Thursday Workout

19/01/2012 by Michael in Workout (General) | Leave a comment
6 x 4reps Deadlifts @ 150kg + Shoulder Press @ 70kg
6 x 10reps Kettlebell Snatch @ 24kg + Single Leg Plyometric Pushups
4 x 20 Box Jumps @ 15kg + Weighted Crunch @ 20kg
then
4 x 400m Run @ 1min 30sec pace

 

These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).

Regards,
RAWNRG Team.

How to do a Push-Up

09/01/2012 by Michael in Training Forum | Leave a comment


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Exercise Profile

  • Main Muscle Group: Chest
  • Secondary Muscle(s): Shoulders
  • Exercise Type: Strength
  • Equipment Required: Bodyweight
  • Mechanics: Compound
  • Force Type: Push
  • Experience Level: Beginner