8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
5km Run
then
50 Pull Ups
50 Dips
50 Hanging Leg Raises
5kms under 25mins
4 x 10 Single Leg BOSU Squats
4 x 10 BW Dips
4 x 10 Pull Ups
10mins Spin Bike
Circuit
- 10mins Spin Bike
- 20 x Shoulder Press
- 20 x Lat Pull Down
- 20 x Dips
- 20 x Bicep Curl
- 20 x Push Ups
- 20 x Seated Row
- 20 x Deep Squats
- 20 x Crunches
4 times through
10mins Spin Bike
50 x Hang Cleans @ 40kg
50 x Shoulder Press @ 40kg
50 x Pull Ups
50 x Dips
50 x Hanging Leg Raise
50 x Crunch @ 20kg
50 x Torsonator Power Twist @ 15kg
50 x Box Jumps
5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips
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.
Strength
- 4 x 6 Chest Press @ 100kg
- 4 x 6 Lat Pulldown @ 100kg
- 4 x 6 Shoulder Press @ 50kg
- 4 x 6 Bicep Curl @ 45kg
- 4 x 6 Dips @ 40kg
- 15min Ride
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.
