Archives for BOSU


Saturday Workout

20 FSPP + 20 Lying Pull Ups
15 FSPP + 15 Lying Pull Ups
10 FSPP + 10 Lying Pull Ups
5 FSPP + 5 Lying Pull Ups
5 FSPP + 5 Lying Pull Ups
10 FSPP + 10 Lying Pull Ups
15 FSPP + 15 Lying Pull Ups
20 FSPP + 20 Lying Pull Ups
...
Then4 x 10 BOSU Crunch +
10 Hanging Leg Raise

Friday Workout

5 sets of 4reps Deadlifts @ 120kg, 140kg, 160kg, 170kg, 175kg

5 sets of 2 reps Deadlifts @ 180kg, 185kg, 190kg, 195kg, 200kg

4 x 25 Hanging Leg Raise

4 x 25 BOSU Crunch

4 x 1min Side Plank

Thursday Workout

8 x 4 Deadlift @ 160kg + 15 DB Shoulder Press @ 22kg
6 x 15 Rear Shoulder Fly @ 10kg + 15 Bicep Curl @ 30kg
4 x Max Push Ups
4 x Max BOSU Crunch

Tuesday Workout

5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike

Friday workout


 
 

4 x 10 Single Leg BOSU Squats
4 x 20 BOSU Kettlebell Snatches @ 20kg
4 x 20 Single Arm Torsonator Clean & Press @ 30kg
6 x 4 Torsonator Power Drives @ 20,30,40,50,60,65kg
3 x 20 Torsonator Power Twists @ 10,15,20kg

Tuesday Workout


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.

Tuesday Workout


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.