Archives for Squats


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.

Thursday Workout

40mins of Cardio

Bench Press @ BW - 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg - 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg - 4 x 50reps
Deep Front Squats @ 60kg - 4 x 20reps

Tuesday Workout

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

How to do a Basic Squat

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Exercise Profile

  • Main Muscle Group:
  • Secondary Muscle(s):
  • Exercise Type: Strength
  • Equipment Required: Bodyweight
  • Mechanics: Compound
  • Force Type:
  • Experience Level: Beginner

Monday Workout


 

am - Intervals
6 x 1km Runs @ 4:30mins/km
2min Rest between

pm - Endurance
20 x Bench Press @ 60kg
20 x Seated Row @ 60kg
20 x OH Walking Lunge @ 24kg
... 20 x Weighted Crunch @ 24kg
20 x Kettlebell Snatch @ 24kg
(4 times through)

Wednesday Workout


KAOS MMA

30secs on each of the following exercises:

Dumbbell Carry @ 2 x 30kg
Sprawls
Chin Ups
Ground & Pound
Box Jumps
DB Snatch @ 20kg
Skip
Bus Driver @ 15kg
Medball Slams 5kg
Punch/Elbow/Knee/Kick Combos

5 cycles with 2 min 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.

Thursday Workout


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.

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.