Archives for Intervals

Monday Workout

8 x 400m Sprints (2min rest between)
100 Pull Ups

Wednesday Workout

6 x 400m Sprints (1min rest between)

6 x 4reps Seated Chest Press 150kg,

2 x 2reps Seated Chest Press @ 170kg, 180kg

8 x 4reps close Grip Pull Down @ 110kg

10 x 20/40’s

Monday Workout


30 x 100m sprint (100m in 20secs, 40secs rest)

2km Run

Monday Workout


  • 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).