500 Push Ups
(body straight from feet to shoulders, lower until shoulders are level with elbows then raise to full arm extension)
10 Pull Ups
20 Push ups
400m Run
(8 times through)
8 x 4 Deadlift @ 160kg + 15 DB Shoulder Press @ 22kg
6 x 15 Rear Shoulder Fly @ 10kg + 15 Bicep Curl @ 30kg
4 x Max Push Ups
4 x Max BOSU Crunch
15 x Pull Up
15 x DB Incline Bench Press @ 24kg
15 x Crunch @ 15kg
15 x Kettlebell Swing @ 20kg
15 x Deadball Slam @ 10kg
15 x Torsonator Power drive @ 30kg
(5 times through)
then
20 x Pushup
20 x Lying Pull Up
20 x Deadball Slam @ 10kg
(4 times through)
20 x Shoulder Press
20 x Bicep Curls
20 x Deadball Slam
(5 times through)
20 x Pull Ups
20 x Push Ups
20 x Deadball Slam
(5 times through)
20 x Torsonator Power Twist
20 x Torsonator Single arm Snatch
(3 times through)
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.
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
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
