Here is your FIRST week of 2012 towards
HEALTH & HAPPINESS
Peace
Focus
Lateral Shuffles with 180 degree spin.
Workout
10 sets x 10 reps (adv)/ 10 sets x 8 reps (inter) 10 sets x 5 reps (beginner)
Lunge
Pull-up
Core
SB Crunch
Prone Cobra
We still have PLENTY of shirts left for sale. Buy one to support your favourite gym. All proceeds go straight BACK INTO the gym!
Focus
Rope Shakes x 5 sets
Workout
30/30
Push-Up
SDHP
Horizontal Wall Throws
Ring Pull
Core
MB V rotations
SB flutters
Bok-Bok! Where do your eggs come from?
Focus
Touch Jumps – Cycle one person at a time for 2 minutes (hold a squat while waiting for your turn) x 2 sets
Workout
21 - 15 - 9
(Double Unders x by 4/ Singles: x's DU's by 2)
Double Under (Double Under: 84/60/36 = 180 DU's) (Singles: 168/120/72 = 360 Skips *scale is needed*)
Burpee (3 levels)
Interval Sprint (10m)
Note: RELEASE CALVES before & after the workout. Anyone who has a knee, calf, lower back or an special reason to change the movement please consult with a trainer prior to the session for a suitable altrenative
Core
60/60 - 3 sets (6mins)
Alternating Star Fish
HAPPY BIRTHDAY KATE!!!!Focus
Deadlifts - 5RM – (Adv)/ 8RM (inter) 12RM (beginner)
Note: Advance - People who know they can Deadlift 1.5 times their own body weight
Intermediate - People who can Deadlift their body weight
Beginner - Everyone else
Workout
Speed and Power
5 rounds (25 minutes)
Every minute on the minute
10 x Kb Swings
15 x Push Press
20 x MB Slams
25 x Air Squats
Core
60/60 – 3 sets (6 minutes)
SB Wrestles
Group Class - Get to one this year!
Focus
Alphabet Balloon Game
Rebounder
Workout
30/30 x 8 rounds – (24minutes)
Note: No rest between sides constant movement so keep this in mind when warming up and picking weights. (24minutes)
30/30
Single arm Snatch
Single Arm Row
Single Leg Deadlift
Core
Seated SB Balance
Push-Up Hold Position
Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding. The advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.
Good to be back after 4 days off.
ReplyDeletedid the workout in 17:57 10x10
Pushups and jumping pullups,
Core was good as always. Thanks Shane for a great workout :-)
You're welcome Donna! :)
ReplyDeleteI did this workout with the 9:30am crew.
Was lots of fun! SO many laughs.
Warm up: Basketball 4 on 4 - Justine Pearson was MVP with so many points!!! Killed it.
Workout:
40kg in weight for lunges - 2 x 20kg KB
12.5kg Pullups. Did 4 sets unbroken then 8's and 2's roughly for the rest.
Loved it! Great workout to get the blood pumping.
Great workout today at 9:30
ReplyDeletedid SB Push press
SDHP with 18kg KB
Mostly hardest level rings pulls and
4kg MB Wall ball Hori's
Thanks Shane it was fun.
I have enjoyed all the workouts so far this week, although I am sore!!
ReplyDeleteThanks Shane, Chloe and Tysha.
Am looking forward to tomorrows workout. Woo!! Deadlifts, here I come :-)
Kate x
P.S my birthday is on Sat not Friday ( but I can't make the class on Saturday so thanks Shane for putting together my 'birthday workout' :-)
Tonights workout was short and sweet.
ReplyDeletedid 84, 60, 36 - 25kg fast weight plate step ups
21, 15, 9 Burpees and 1.5kg bike ride for interval sprints. Time: 10:27.
Thanks Crystal for a good session.
Happy birthday for Saturday Kate.
ReplyDeleteI hope you have the best day :-)
Happy Birthday for Saturday Kate! :)
ReplyDeleteFriday:
Ashur - 100kg deadlift
Angela - 70kgs DL x 8
Jules - 60kgs DL x 8
Danni - 60kg x 8
Ali - 60kg x 8
Brett - 90 x 8
Shane - 180 x 5
Courts - 90 x 5
MP - 160 x 5
Kate - 90 x 8