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Wednesday Workout

25/05/2011 by Michael in Workout (General) | Leave a comment
3 cycles of
20 x Bench Press @ 50, 60, 70, 80kg +
20 x Crunches @ 20kg +
20 x Bicep Curl @ 30kg
 
3 cycles of
20 x Lateral raise @ 14kg
20 x Hanging Leg Raise

 

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

20/05/2011 by Michael in Workout (General) | Leave a comment
5 x 1km Runs (1:1 Work/Rest Ratio)

 

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.

Saturday Workout

14/05/2011 by Michael in Workout (General) | Leave a comment
6 x 6 Chin Ups @ 20kg + 30 Push Ups
6 x 15 Hanging Leg Raise
 
3km Light 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

12/05/2011 by Michael in Workout (General) | Leave a comment
2 x 1km Treadmill Runs @ 14kph
4 x 400m Hills @ 12kph, Level 15 Incline
6 x 400m @ 16-18kph

 

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

10/05/2011 by Michael in Workout (General) | Leave a comment
6 x 6 Bench Press @ 120kg + Bent Over Row @ 90kg
6 x 6 Clean & Press @ 70kg + DB Bicep Curl @ 26kg
6 x 6 Crunch @ 60kg + Dips @ BW
 
2km Row (Light)

 

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.

Saturday Workout

07/05/2011 by Michael in Workout (General) | Leave a comment
6 x 4reps Deadlifts @ 150kg
6 x 4reps Single Hand Deadlifts @ 65kg
4 x 8reps Insteps
4 x 25reps Hanging Leg Raise

 

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

04/05/2011 by Michael in Workout (General) | Leave a comment
Boxing/MMA Circuit

5mins skip warm up 30secs each exercise – Jabs, Knees, L/R Punch, Kicks, Sprawl, Med ball slams, Ground & Pound, Elbows, In & Outs. 100m sprint.

4 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.

Monday Workout

02/05/2011 by Michael in Workout (General) | Leave a comment
Weighted Chin Ups & Weighted Dips
10 x 3reps 5kg, 10, 15, 20, 25, 30, 35, 40 ,45, 50kg
then
1 x Max Chin Ups 1 x Max Dips

 

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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