Archives for May2012

Wednesday Workout

30/05/2012 by Michael in Workout (General) | Leave a comment

Hills
8 x 1min Treadmill Hills @ 10km/h, Lvl 15 Incline  (1min rest between runs)
4 x 5min Treadmill Hills @ 12km/h, Lvl 5 Incline  (2:30min rest between runs)

1km Slow run @ 10km/h

 

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

29/05/2012 by Michael in Workout (General) | Leave a comment

4 x Max Push Ups
4 x Max Chin Ups

4 x 2min BOSU Single Leg Balance
4 x 10 BOSU DB Snatch @ 24kg
4 x 10 BOSU Single Leg Squats

20min Skip

 

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

28/05/2012 by Michael in Workout (General) | Leave a comment

1hr run along Brisbane River.

Another awesome day for it.

 

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

25/05/2012 by Michael in Workout (General) | Leave a comment

12km run (timed)

 

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

24/05/2012 by Michael in Workout (General) | Leave a comment

8km Fartlek

  • 1km @ 6min/km
  • 6km @ 3min fast, 2min slow
  • 1km @ 4:45-4:15min/km

 

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

23/05/2012 by Michael in Workout (General) | Leave a comment

KAOS MMA

30secs on each of the following exercises:

Dumbbell Carry @ 2 x 30kg
Sprawls
Chin Ups
Ground & Pound
Box Jumps
DB Snatch @ 20kg
Skip
Bus Driver @ 15kg
Medball Slams 5kg
Punch/Elbow/Knee/Kick Combos

5 cycles with 2 min 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.

Tuesday Workout

22/05/2012 by Michael in Workout (General) | Leave a comment

8 x 200m Steep Hill Sprints
4 x 100m Steep Hill Sprints
(Walk down as recovery)

6 x 2min BOSU Single Leg Balance
6 x 20 BOSU DB Snatch @ 24kg
6 x 10 BOSU Double Kettlebell Clean & Press @ 24kg
4 x 1min BOSU Single Leg Balance

 

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

21/05/2012 by Michael in Workout (General) | Leave a comment

– Intervals

  • 6 x 1km @ 14-16km/h
  • 4 x 400m @ 17-18km/h
  • 2 x 200m @ 19-20km/h

 

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.

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