Archives for March2012

Friday Workout – Special

31/03/2012 by Michael in Workout (General) | Leave a comment
  • 10 x 30secs work/30 rest FSPP (Front Squat Push Press) @ 2 x 16kg Kb
  • 10 x 4reps Chin ups @ 20kg  10 x 1min Overhead Walking Lunge @ 24kg Kb
  • 10 x 30secs work/30 rest Deep Pushups between 2 steps @ 20kg weight vest   2km Row

 

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.

Wednesday Workout

28/03/2012 by Michael in Workout (General) | Leave a comment
100 x Biceps DB Hammer Curls @ 20kg
100 x Kettlebell Snatch @ 24kg
100 x Hanging Leg Raise
100 x Goblet Squats @ 20kg 200m Row + 20 pushups every 2mins for 20mins.

 

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.

Tuesday Workout

27/03/2012 by Michael in Workout (General) | Leave a comment
50 x Pull Ups for males or Lying Pull Ups for females (Chest to the Bar)
then
Max cycles of 50 Medball Slams @ 5kg + 400m run in 30mins

 

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.

Tuesday Fittest Member Workout

26/03/2012 by Michael in Workout (Fittest Member) | Leave a comment
50 x Pull Ups for males or Lying Pull Ups for females (Chest to the Bar)
then
Max cycles of 50 Medball Slams @ 5kg + 400m run in 30mins

 

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

23/03/2012 by Michael in Workout (General) | Leave a comment
5 Circle Chin ups +
20 Plyometric Push Ups +
10 Hanging Leg Raise @ 10kg Medball +
30 Squats
10 times through

 

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.

Tuesday Workout

20/03/2012 by Michael in Workout (General) | Leave a comment
6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
2km Row

 

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

19/03/2012 by Michael in Workout (General) | Leave a comment
6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
2km Row

 

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.

KAOS Circuit Training

17/03/2012 by Michael in Events | Comments Off on KAOS Circuit Training

KAOS Circuit Training
• Strength • Cardio • Endurance • Conditioning
» Fitness Focus
» Holistic Program
» Habit-Forming
» Health and Fitness
» Weight Loss
» Personalised Program

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