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
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
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.
6 x 6 Lat Pulldown @ BW + BW Dips
6 x 6 Shoulder Press @ 75kg + 30m Bear Crawl
6 x 30 Hanging Leg Raise + Weighted Crunches @ 20kg
4 x 2mins Walking Lunges + 10 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.
