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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.

How to do an Upper body Stretch

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

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Thursday Workout

03/05/2012 by Michael in Workout (General) | Leave a comment
6km Fartlek

  • 1km Run @ 5:30-4:45min/km
  • 4km – 3mins fast, 90secs slow
  • 1km @ 5:00- 4:00min/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.

Tuesday Workout

01/05/2012 by Michael in Workout (General) | Leave a comment
am – Treadmill Intervals

  • 1km slow run warm up
  • 4 x 800m @ 14km/h, Lvl 2 Incline
  • 4 x 400m @ 16km/h  4 x 200m @ 18km/h
  • (1min Rest between runs)

pm – Bodyweight

  • 5 x 10 Chin Ups
  • 5 x 10 Dips
  • 5 x 20 Hanging Leg Raises
  • 5 x 20 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.

Monday Workout

30/04/2012 by Michael in Workout (General) | Leave a comment
  • Slow 12km 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

26/04/2012 by Michael in Workout (General) | Leave a comment
am – Strength
  • 6 x 4reps Close Grip Lat Pulldown @ 120kg
  • 6 x 4 Shoulder Press @ 65kg
  • 6 x 4 Bicep Curls @ 50kg
  • 6 x 6 DB Snatch @ 30kg
  • 2 x Max Hanging Leg Raise …
pm – Cardio
  • 8 x 5min Runs (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.

Tuesday Workouts

24/04/2012 by Michael in Workout (General) | Leave a comment
 am – 7km Fartlek Training
  • 1km @ 6min/km
  • 5km @ 2min fast, 1min slow
  • 1km @5min/km
pm – Volume
  • 50   x Pull Ups …
  • 100 x Pushups
  • 200 x Hanging Leg Raises
  • 300 x Deep Squats
  • (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.

Monday Workout

23/04/2012 by Michael in Workout (General) | Leave a comment
  • 6 x 2min Treadmill Hills @ 10km/h, Lvl 10 incline
  • 6 x 4min Treadmill Hills @ 10-13km/h, Lvl 5 incline
  • 1min 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.

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