5 x 8reps Seated Row @ BW + 20 Push Ups
5 x 8reps Shoulder Press @ 50kg + 8 Upright Row @ 40kg
5 x 8reps DB Bicep Curls @ 24kg + Around the Worlds @ 20kg
5 x 8reps Insteps + 8 Swing Dips
10 x Deadlifts @ BW
10 x Plyometric Push Ups
10 x Insteps
10 x Box Jumps @ 20kg
Max cycles in 10mins
5min Rest
Repeat 4 times!!!!
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 – Intervals
- 8 x 200m Hills (Walk down recovery)
- 6 x 400m Sprints
- 2km Slow Run
pm – Bodyweight
- 250 x Chin Ups/Lying Pull Ups
- 250 x Push Ups (Incline,Decline,Plyometric)
- 250 x Abs (Crunch,Insteps,Hanging Leg Raise)
- 250 x Squats/Walking Lunges/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.
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- 10 x 30secs work/30 rest FSPP (Front Squat Push Press) @ 2 x 16kg Kb
- 10 x 4reps Chin ups @ 20kg 10 x 1min Overhead Walking Lunge @ 24kg Kb
- 10 x 30secs work/30 rest Deep Pushups between 2 steps @ 20kg weight vest 2km Row
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.
4 x 15 Squat @ 60kg
4 x 15 Pullups
4 x 30m Lunge
Then
200m row + 20 Pushups
every 2mins for 20mins
Then
2km Run
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.
1000 REPS
250 Janda Push Ups
250 Lying Pull Ups
250 Hanging Leg Raises
250 Walking Lunges
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.
5 x 40 Decline Push Up + 10 x Chin Up
5 x 20 Upright Row @ 25kg + 20 Crunches @ 20kg
5 x 20 Squats @ 60% BW + 20 Turkish Getups @ 24kg KB
2 x 1km run @ 4:30
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.
