Sunday, January 8, 2012

Monday 9th January 2012

Alan and Paige
Focus
30:30 x 5 sets
Bear Crawls - forwards and backwards

Workout
Speed and Power

Toes to Bar
Burpee
Double Under

8 sets 24mins

Core
60/60 - 3 sets

Skipping Rope

Tuesday the 10th January

6am - loving it!

Focus
Over Head Squat - Dowel practice and technique tutorial, Use Creates for awearness and mirrors to watch your knee hip and lower back positions.


Workout
40:20

KB Sumo Deadlift High Pull
Push-up w/rotation (Challenging)

10 Sets (20 minutes)

Core
30/30/60
PNF (L & R)
Bridge holds on Swiss balls



Wednesday 11th Of January

Kates 25th Birthday Workout! Go Kate!


Focus
Handstands
3 sets of 30:30

Workout
Endurance

15 - 1

Thrusters
Sit-Up
Run/Row/Bike

Core
60/60 - 3 sets

SB Pass Through
Prone Cobra

Thursday 12th January

Steve and Alex going rep for rep! :)
Focus
30/30 - 5 sets

Ring Holds
Pull-up Holds (beginner: On rings for Pullups/Adv: On Bar)

Workout
10 - 1

Deadlifts
SB Jack Knife
Clean & Press

Core
60/60 - 3 sets

Starfish (3 levels)
Friday 13th January

Activated Nut Salad! :)

Focus
Until you get warmed and focused
Basketball shots - Every time you miss 2 burpees!

Workout
50-40-30-20-10

Lateral Step-ups (alternate sides)
KB Sings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)

Core
TVA Heelps
SB Supermans (full version)

Super Saturday 14th January



Focus
Best of 5
Tug Of War

AMRAP 20min

5 X Strict Pullup
10 x Wight plate ground to over head
20 x Horse stance Knee to Elbow
100m Interval Run/Row/Bike

Core
Oposing Arm and Leg
MB Rotations


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.


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7 comments:

  1. Donna LodgeJanuary 9, 2012 at 2:26 PM

    What a great start to the week I have had.
    Did fast steups on 25kg and 10kg weight plate Average was 25
    Knees to elbows - Average was 7
    Burpees - Average was 9.
    Getting heaps better on Burpees and can't believe that I can actually do them.
    Yay for me!

    ReplyDelete
  2. Justine PJanuary 10, 2012 at 10:45 AM

    33 Double unders in first round. 29 in a row. PB for me!

    ReplyDelete
  3. Shane-oJanuary 10, 2012 at 3:13 PM

    AWESOME news Donna! :) Well done. Each day is an opportunity to test our selves!

    Justine! Awesome work!! 100 club soon enough :)

    ReplyDelete
  4. Donna LodgeJanuary 10, 2012 at 7:43 PM

    Todays workout was so nice. Had Chloe and Tysha all to myself. :-)
    Did SHP with 16kg KB averaged 14 every 40 seconds.
    Pushups without twist averaged 11.
    Pretty pleased with myself.
    Good workout.

    ReplyDelete
  5. Justine PJanuary 11, 2012 at 2:42 PM

    Felt weird doing the workout without shoes, did it anyway! did the 10 rounds of pushups on toes with rotation. Determined to do it! Shane and Chloe , good job with the baking!

    ReplyDelete
  6. Donna LodgeJanuary 12, 2012 at 8:15 PM

    Enjoyed tonights workout.
    Did 45kg Deadlifts
    9kg DB Clean and press
    SB Jack knives
    Time: 8:40
    I was chasing Cindy but had no hope:-)
    Thanks heaps Crystal for a great workout

    ReplyDelete
  7. Donna LodgeJanuary 13, 2012 at 12:06 PM

    Enjoyed the workout today. Did side steps with 2x25kg and 1x10kg weight plates
    Used 12kg KB for KB Swings
    Did one extra round of 10's due to steups being easier.
    Tme 19:50
    Thabks Tysha for a good workout.

    ReplyDelete

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