Wednesday Workout
6 x 4reps Deadlifts @ 150kg + 6 x DB Shoulder Press @ 20kg
5 x 6 Incline Bench Press @ 90kg + 6 x Bicep Curls @ 40kg
5 x 20 Hanging Leg Raise + 20 Crunches
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
am – Bodyweight
- 5 x 20 Pull Ups/Lying Pull Ups
- 5 x 20 Push Ups (varied-wide,narrow,3 point,Janda,Decline)
- 5 x 20 Hanging leg Raise/Twisting Hanging Leg Raise
pm – Cardio
- 6km run under 30mins
5mins Skipping
200 x Lying Pull Ups
200 x Push Ups
50 x Insteps/Hanging Leg Raise
200 x Box Jumps
20mins Skipping
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.
JW Player® appears here.
$s2_jw_config[“mp4_video_file_name”], “url_to_storage_source” => true, “count_against_user” => true); ?>
Sorry, you do NOT have access to this file.
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.
am – Strength
- 6 x 4reps Close Grip Lat Pulldown @ 120kg
- 6 x 4 Shoulder Press @ 65kg
- 6 x 4 Bicep Curls @ 50kg
- 6 x 6 DB Snatch @ 30kg
- 2 x Max Hanging Leg Raise …
pm – Cardio
- 8 x 5min Runs (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).
Regards,
RAWNRG Team.
am – 7km Fartlek Training
- 1km @ 6min/km
- 5km @ 2min fast, 1min slow
- 1km @5min/km
pm – Volume
- 50 x Pull Ups …
- 100 x Pushups
- 200 x Hanging Leg Raises
- 300 x Deep Squats
- (Timed)
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.
