WELCOME TO ONLINE TRAINING

PS: i'll remember to hold the phone horizontally next video

ONLINE PROGRAM!!!

TONEUP - Wednesday 8th April 2020

Program

Complete all 4 rounds. Each round goes for 8 minutes. Once you have completed the 4th exercise on each round you start again until 8 minutes is up. This program is a Muscle endurance program so try and do as many reps as you can on second and subsequent rounds within the 8 min. time (the numbers in brackets is just a guideline).

 

Take a 90 seconds break in between rounds 1 to 4.

(Main Session) - Exercises to be completed in order:

 

Round 1 (8mins)

  1. Shuttle Run - 1 (reps)

  2. Shoulder Press (H) - 15 (reps)

  3. Lateral Raises (L) - 15 (reps)

  4. Push Ups - 15 (reps)

Round 2 (8mins)

  1. Cones and back - 1 (reps)

  2. Bend Over Row(H) - 20 (reps)

  3. Sprinter Legs - 20 (reps)

  4. Slow Cycling legs - 20 (reps)

 

Round 3 (8mins)

  1. Lunge Walk cones and back - 1 (reps)

  2. Skull crushers(L) - 20 (reps)

  3. Reverse Flys(L) - 20 (reps)

  4. Tricep Kick Backs (each arm)(L) - 20 (reps)

 

Round 4 (8mins)

  1. Dead Lifts - 15 (reps)

  2. Squat jumps - 20 (reps)

  3. Pulsing Lunges (Each legs) - 20 (reps)

  4. Bicep Curls - 20 (reps)

💪 GYM FACTS 💪

"What seems impossible today, will one day be your warm up"!

CARDIO - Monday 6th April 2020

Program

Warm up:

  • Easy jog or walk for approximately 10 minutes.

  • The main program is high intensity so need a good warm up

Session "set up"

6 Markers (cones) about 8 big steps apart.

(Main Session) - Exercises to be completed in order:

 

Round 1

  1. Run out to far cone – Complete 2 Squats(Using only 1 Heavy weight)

  2. Run back to starting cone  - Complete 2 Alternating lunges (Using other Heavy Weight)

  3. Out to far cone again 2 squats, back to starting cone 4 alt.lunges

  4. Keep going up in numbers

  5. Continue going up in numbers (add 2 every time) until you reach 20 on each side OR until 6 min is up.

Round 2

  1. Using a stopwatch:

  2. Run/powerwalk  between starting cone and last cone at 100 % effort for 30 sec. (count the number of runs completed).

  3. Only taking a 15 second break – Go again for another 30 sec. (count again)

  4. Only taking a 15 second break – Go for last 30 sec – trying to run /walk the same number as in round 1

 

Round 3

  1. Use Heavy weights

  2. Start at starting cone

  • Do 12 Shoulder Press PLUS 12 Bicep Curls

  • Walk to cone 2 – 10 Shoulder Press PLUS 10 Bicep Curls

  • Walk to cone 3 – 8 of each

  • Continue until you do 2 of each at cone 6

 

Round 4

  1. Using our cones again:

  • Run to last cone and back – 5 times (out and back is 1 – therefore 5 times) PLUS (10) Burpees (squats if you can’t do burpees – medical reasons only)

  • Run last cone and back – 4 times- Do 8 Burpees

  • Keep on dropping 1 out and back trip and 2 burpees

 

 

Round 5

  1. Use Heavy weights

  2. Start at starting cone

  • Do 20 Bend Over Rows PLUS 12 Thrusters

  • Walk to cone 2 – 18 Bend Over Row PLUS 10 Thrusters

  • Walk to cone 3 – 16 and 8 of each

  • Continue up to the last cone

 

If time left or you have energy - Do round 2 again

😜

💪 GYM RULES  #1 💪

"NEVER MISS A MONDAY"!

Saturday 4th April 2020

Program

Warm up:

  • Easy run etc.

(Main Session) - Exercises to be completed in order:

 

Today’s program consists of 2 separate segments.

Segment 1

20 Minutes of cardio of your choice (outdoor cycling, running/ fast walk, rowing etc). Have to get the heart rates up.

Segment 2

 

Strength round

Complete 4 minutes of each of the following workouts:

 

Example: Complete 10 Push ups immediately followed by 10 Squats with weights, followed by side stepping between cones (10 times) complete round by running 40 metres (or on the spot if you do not have space.

 

No rest – start from the top again (push ups etc.). Dropping numbers by 2 every round (only 8 Push ups) Keep going until 4 minutes is up.

 

After completing round 1  (take  a 90 sec break)move on to the next round of exercises until you have completed all 4 rounds.

 

 Example:

 

Push up - 10 - Drop by 2

 

Squat (H) - 10 - Drop by 2

 

Side step and touch (cones 5 metres apart) - 10 - Drop by 2

 

Run 20 metres and back

 

 

Shoulder Press - 10 - Drop by 2

 

Burpee - 10 - Drop by 2

 

Toe Touches - 20 - Drop by 2

 

Short Shuttle

 

 

Star Jumps - 20 - Drop by 2

 

Mountain Climbers - 20 - Drop by 2

 

Thrusters - 10 - Drop by 2

 

Plank hold at the end 1 min

 

 

Squat Jumps - 20 - Drop by 2

 

Running Man - 20 - Drop by 2

 

Alt. Lunges - 20 - Drop by 2

 

Cone and back

 

Enjoy!! 💪

Friday 3rd April 2020

Program

Warm up:

  • Easy jog include butt kicks, side steps etc.

(Main Session) - Exercises to be completed in order:

Today’s program consists of 2 separate segments.

Segment 1

Starting off doing a run/fast walk for approximately 20 minutes. Start slow and see if you can build up your pace towards the end of the run/walk.

Segment 2

After completing Segment 1 and a 90 second break go straight into segment 2.

This segment must be done at high intensity with minimum breaks.

This is an “ADD ON” session.

Every round will start with a 200 metre run/walk.

You will then add 1 exercise at a time.

 Example:

Start with 200 metre run, when back do 10 squats (only exercise using weights today).

Run out again, do 10 squats, add 10 push ups

Run, 10 Squats, 10 Push ups, add 10 sit ups, etc.

Below the exercises to be added for every round:

  1. Run 200 metres

  2. 10 Squats

  3. 10 Push Ups

  4. 10 Sit Ups

  5. 10 Lunge Jumps (lunges)

  6. 10 Mountain Climbers

  7. 10 Toe Touches

  8. 10 Star Jumps

  9. 10 Burpees

  10. 1 min plank

The numbers above (10) is for a member of average fitness. Some of you might have to go to 12 or even 15 on each exercise.

 

Enjoy!! (Remember to stretch afterwards) 💪

Thursday 2nd April 2020

 

CHALLENGE!!!

 

Thursdays is going to be a “challenge” every week😜.

Program

Warm up:

  • Do an easy run/walk up and down your street for 2 or 3 minutes (butt kicks etc.)

(Main Session) - Exercises to be completed in order:

We are doing a time trial!! Decide on a distance you will be doing. You want to be on the road for roughly 20 to 25 minutes.

  1. Using a stopwatch – Time yourself from start to finish and write down the time.

  2. 1 minute break

  3. Push ups for 1 minute (chest must touch floor every time) Keep count and write down score.

  4. 1 minute break

  5. Sit Ups for 1 minute (someone can stand on your toes) Write down score

  6. 1 minute break

  7. Shoulder Press 1 minute (Heavy weights) Write down score

  8. 1 Minute break

  9. Squats 1 minute (Heavy weights) Write down score

  10. Stretches

 

 

Yes, I will admit, it does look a lot like our old fitness test.

WELL DONE!!! - Esther and I did it – so can you 💪

Wednesday 1st April 2020

 

Tone Up Session.

 

- Going to need both your sets of weights again.

- We will be doing 3 rounds of the exercises listed below.

-Round 1 will be 21 reps, Round 2, 15 reps and Round 3 as many as you can but no less than 12

(push very hard for last round)

Program

Warm up:

  • Light jog with a couple of body weigh squats, push ups and sit ups.

  • Make sure you focus on technique and posture while doing it. Sometimes a good idea if you can take a video of yourself to check your form afterwards.

Exercises to be completed in order:

  1.    Push ups

  2.    Chest Fly (H)

  3.    Shoulder Press (H)

  4.     Lateral Raises (L)

  5.      Bend Over Row (H)

  6.      Seated Reverse Fly (L)

  7.      Squats (H)

  8.      Mountain Climbers

  9.      Dead lifts (H)

  10. Squat jumps

  11. Bicep Curls (H)

  12. Triceps dips (Bench or chair)

 

 

As you can see we have covered all the main muscles in the body!!

WELL DONE!!!

Monday 30 March 2020

 

Cardio and strength session.

 

Equipment Needed – Towel and your heavy weights (Thrusters and Shoulder Press)

 

Total distance of route – roughly 700 metres

Program

  • Start running for approximately 150metres to an area where you can do step ups – 15 each leg (if nothing available do mountain climbers).

  • Run 150 metres do toe touches 15

  • Run 150 metres to area where you left your heavy weights -do shoulder press (15) and Thrusters (12)

  • Run 150 metres and do 15 Push ups run back to start. Check your time, take a quick drink and start on round 2 (reduced numbers).

  • On completion check time again and do 3rd and final round.

 

Note – The repetition numbers I used is a good number for average fitness levels. Please feel free to up your numbers 😜.

 

Also you can substitute any of the exercises with something that you like to do (no planks on your back is allowed👎)