Archives for May2012

Friday Workout

18/05/2012 by Michael in Workout (General) | Leave a comment
5km Fartlek Training..

1km @ 6min/km
3km @ 3min fast, 1min slow
1km @ 5:30-4:30min/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.

Thursday Workout

17/05/2012 by Michael in Workout (General) | Leave a comment

24 x 20secs sprint (100m)/40secs rest
5km 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.

Wednesday Workout

16/05/2012 by Michael in Workout (General) | Leave a comment

10 x Deadlifts @ BW
10 x Plyometric Push Ups
10 x Insteps
10 x Box Jumps @ 20kg

Max cycles in 10mins
5min Rest

Repeat 4 times!!!!

 

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

15/05/2012 by Michael in Workout (General) | Leave a comment

1hr run along Brisbane river on another incredible day.

 

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

14/05/2012 by Michael in Workout (General) | Leave a comment

Intervals

  • 6 x 1km @ 4:30-4:15min/km
  • 2min 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

11/05/2012 by Michael in Workout (General) | Leave a comment
50 Medball Slams @ 6kg + 400m Run
6 times through.
(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.

Lying Leg Raise

10/05/2012 by Michael in Training Forum | Leave a comment

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Thursday Workout

10/05/2012 by Michael in Workout (General) | Leave a comment
am – Intervals

  • 8 x 200m Hills (Walk down recovery)
  • 6 x 400m Sprints
  • 2km Slow Run

pm – Bodyweight

  • 250 x Chin Ups/Lying Pull Ups
  • 250 x Push Ups (Incline,Decline,Plyometric)
  • 250 x Abs (Crunch,Insteps,Hanging Leg Raise)
  • 250 x Squats/Walking Lunges/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.

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