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
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
Endurance
100 x Seated Row @ 80kg
100 x Box Jumps
100 x Bench Press @ 80kg
100 x Kettlebell Snatch @ 24kg
6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
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.
6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
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.
