Archives for Pull Ups


Friday Workout

50 Lying Pull Ups (Lying under a bar, feet on the floor, pull chest to the bar)

100 Push Ups (Chest all the way to the floor, then arms fully extended)

200 Crunches (Knees bent, feet flat on the floor, Arms extended towards the sky, crunch up so your shoulder blades are off the ground)

300 Squats (Feet slightly wider than the hips, toes pointed out slightly, squat down until your bum touches a med ball, then up until legs fully extended)

The aim is to complete all of this in the fastest time with GOOD technique!!!

You can do any number of any exercise, in any order, just keep a running tally of your reps until you are finished.

Wednesday Workout

10 x 5reps Deadlifts @ 170kg + 400m run
10 x 10 Janda Push Ups + 5 x Archer Pull Ups
10 x 5 Insteps + 1min Plank

2 x 1km row

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

Monday Workout


 

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

Thursday Workout


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.

Tuesday Workouts


 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.

Tuesday Workout


50 x Pull Ups for males or Lying Pull Ups for females (Chest to the Bar)
then
Max cycles of 50 Medball Slams @ 5kg + 400m run in 30mins

 

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 Fittest Member Workout


50 x Pull Ups for males or Lying Pull Ups for females (Chest to the Bar)
then
Max cycles of 50 Medball Slams @ 5kg + 400m run in 30mins

 

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.