1.10.12 - 07.10.12

Monday

CLOSED

PUBLIC HOLIDAY

Home workout
20:10 x 8 (Stay on the one movement)
Pushup
Squats
Sit-ups
Sprints

Tuesday

Focus
Pushup Holds
Squat Holds

30/30 – No rest between. Just alternate between the two

Workout
Plyometric Pushup
200m run (with a plate)

5/10/15/20/20/15/10/5

Core
SB Hip Flexor Stretch

2 minutes each side

Wednesday 

Our first ever HF Fitness Boxing Class was a great success. We will  be running these every week on a Saturday morning at 9:15am. Ask me for more details. E-mail - holisticfoundations@hotmail.com

Focus

K2E 3 sets of 10
Practice Kipping

Workout

25 Burpees
150 Double Unders

75 SDHP (light weight)

50 Box Jumps

25 Burpees

For Time

Core
SB Pass Throughs

Opposing Arm and Leg

 Thursday

Breakfast? Lunch? Dinner? Yes please!

Focus

In teams of 2:  4 x 50m Sprint Relay + 100 Partner MB SLAMS

Workout

40:20 x 8 rounds (24minutes)

Pull-Ups (Horizontal or Vertical)

Lunges

Push Press

Core

Cross Over Crunch

Hip Extension Knee Flexion on SB

Fun Friday  

Focus

In teams of 2 max rope climbs in 3 minutes

Workout

30:30 x 8 rounds (no rest between rounds: 24minutes)

One Arm Snatch (R)

One Arm Snatch (L)

One legged Deadlift (R)

One Legged Deadlift (L)

One Arm Push Press (R)

One Arm Push Press (L)

Core

SB Bridge

Plank

60/60 x 3

Super Saturday

 

Focus

Frisbee/Re bounder

Workout

Every Minute On The Minute

Power Clean

AMRAP in 20mins

Once you fail to make the required rep range within the minute you will simple Start again from 1 or work your way back down from where you did complete to finish off any remaining minutes.

Core

SB Wrestles

30:30 x 3

Spring  Sunday

 

Focus

MB SLAM relay
50 Slams each in teams of 3-4 – quickest time wins (if one team is smaller one person will go twice or split between group to cover the extra 50 reps)

                                                                                                                

Workout

In teams of 2:


7 x Caveman Pullups
(partner Box Jumps until partner is done)
 
SWAP

Then

Speed Bump 2 Speed Bump Farmers Carry
(partner will do Burpees Until partner is done)

SWAP

AMRAP in 24 minutes

Your score are your teams TOTAL Box Jumps and Burpess. So keep a continuous count.

24.09.2012 – 30.09.12

Congratulations to all our members who completed the Tough Mudder course over the weekend! Woo what an experience.

MONDAY 

Focus
40:20 x 3
Small box – piston box jumps… not a high box just a height that you can do (even if ONE single plate) that you can jump on and off for 40 seconds x 3 rounds

Workout
For time:

50 Burpees

40 DU’s

30 Burpees

20 DU’s

10 Burpees

5 DU’s

2 minutes after you finish:

Max Reps:

Burpees in 1 min
Du’s in 1 min

(you may need your OWN iphone or stop watch to record your 1 min interval)

Your time for the first part and your max reps will be your score for this workout.

Core

Star Fish 30 each side x 3

TUESDAY

Focus

MB Slams (partner)

1min on 30 off x 3

Workout
40:20 - (8 rounds - 24minutes)

Walking Lunge W/ Alternating Press
Push-Up
Strict Pull-up

Core

SB Crawls

Hip Extension

WEDNESDAY

Focus

SB Balance on your butt for as long as possible.

(no one is to go to knees or harder without full supervision from a trainer)

Workout

60/60/60/60/REST (25minutes)

KB SDHP

Box Jump or Step Up

Sprints 10m

Lateral Step Overs

REST

5 Rounds

Core
60/60 x 3

360 SB spins

Ring Holds

THURSDAY

Focus

SB Russian Twist (no weight just BWT)

Workout

33 Min Cutt off.

Partner up and take your time! No rush Just work!

10 x Deadlift

8 x Push Press  - KB (Each Side)

5 x SA  Horizontal Pull on rings or hardest version you can do. (Each Side)
 

Core

C’s

SB Superman

FRIDAY  

Focus
If uneven numbers, we will rotate through until every team/person has had 3 goes on the rope shakes.

Partner Rope Shake

Partner Farmers Carry

Workout
40/20 x 5 rounds (25 minutes)

Sit-up

Turkish Get Up L side
Turkish Get Up R side

Floor Press L Side

Floor Press R Side

If using a Dumbbell. Try to use the same one for most exercises and challenge yourself.

Core

60/60 X 3

5 Point Heel Taps

SUPER SATURDAY

Focus

Frisbee

Workout

Speed and Power

20:40 (7 rounds – 28 minutes)

KB Swing
Suicide Runs
Lunge Switch
Horizontal Wall Ball

Core

Lateral Hand Walks

Knee Flexion Hip Extension on SB

Sunday

 

17.09.2012 - 23.09.2012

Monday

Have you added us to Facebook yet? If not, you can. Click here

Focus 

Snatch Balance - Start with the Dowel Only when perfect will anyone proceed to a BB.

 

 Workout

12 - 1

BB Sumo Deadlift High Pull
MB Wall Ball
KB Multi Directional Lunge (each lap is one rep forward, side, back, 45degrees)

Core 

(6mins) 60/60
SB side bend

Tuesday

Don't be left behind this Spring. Come in today to get back into training and reclaim your amazing birth right, a healthy amazing body!!!

Workout

For time

4 sets

25 Push Press
25 Lateral Box Step Up (Alternate legs 20- each side)
25 Weight Plate - Ground to Overhead
Speed bump 2 Speed bump interval

**Note: Don’t go MASSIVLTY heavy with this one as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you and cause you to rest in the set of 25 reps**

Core

60/60 (6 mins)
3 Position Heel Taps

Wednesday

Have you placed your Fresh Produced order yet? Today is the last day to get into order some healthy chemical free food. Send your orders to holisticfoundations@hotmail.com

Foucus

Suprise Box - Pick 2 cards Each! (you can trade for an added 25 burpees)

Workout

Interval

30:30
(6 sets - 24 minutes)

SL DB deadlifts
KB front Squat
Ring Pulls (straight body)

** No Rest on the SL DL swap legs straight away at 30 seconds then straight into next movement**

Core 

60/60
(6mins)

TVA
Superman

Thursday

Me and Alex just after March Melbourne Tough Mudder. It's fast approaching. Are you READY!

Focus 

If time at the end - Pick from surprise box

Workout

Endurance (30 min cut off)

2,4,6,8,10,12,14,12,10,8,6,4,2

BB Snatch (8/15/20/30max) 
Push Up with Forward Crawl
Double-Unders (Quadruple the number you are up to)
75m Interval (only Up and back for the 75m interval)

Core

60/60 (6 mins)

SB – Crunch

4 Point

Friday

Just hanging out at HF Fitness!

Focus
Broad Jump
Record total distance.

Workout

30/30

5 sets (25 mins)

Lunge Rotation Press
Ring Dips

DB Floor Press

Core

60/60 each side

PNF - Squat

Saturday

Look at the strength and beauty in Trudy, Ange and Emma. They have all had MAGNIFICENT journeys.
Ask them about it next time you're in the gym! Also, don't forget BOXING this Saturday at 9:15am with Trudy, Fully qualified Thump Instructor!

Focus 

FOAM ROLL

 

Workout
Speed and Power
20:40  - 5 sets (25 minutes)

7 Burpess
10 Intervals
15 Box jumps/step ups
25 MB slams

Core
60/60

Opposing arm and leg
Fwd Ball Roll

3 sets (6mins)

Sunday

Focus
Double Surprise Box




Workout

One person working at one time teams of 2 or 3

While the other people encourage the working person until it's their turn to go!

7 Air Squats

7 V-Situps

7 MB Slam

20m Sprint (up and back)

In the form of a relay.

Max Rounds in 24 minutes

Teams

CoreLying Wall Hamstring Stretch. Lay on your butt and sit at 90 degrees at the wall with your legs running up the wall (2 mins)

10.09.2012 - 17.09.2012

 Manic Monday

Spring is here and it's good to see the gym alive with people!!

Focus
SB HIP FLEXOR STRETCH  - Place your foot up on the ball with the SB against the wall – hold for 2 minutes each side.

Workout - Interval Strength

40/20 x 8 rounds (24 mins)

Barbell Deadlifts (Pick a weight you can lift for 40 seconds any less and it’s to heavy)

OH Walking Lunges
*only if overhead MOBILITY is satisfactory*

(Choose from 2.5kg plate to a 25kg plate dependant on your ability)

Pushups on the ground

Core

Hip Extension Knee Flexion

TVA Heel Taps

Foam Roll Tight Spots

Top-Knotch Tuesday

Watching all the action at Comp Day!

Focus
Lat Stretch on the bands – Hold for 2 minutes each side x 2 sets
THEN

Shoulder mobility for 5 mins

Workout - Endurance
26 - 16 - 10

KB Swing
Single Arm Pull – half reps each side
400m Run (Backwards)

Core

(3 sets) 60/60
Turkish Get Ups

Tennis Ball

Use the tennis ball in 3 different spots for 2 minutes at a time.

Wilderness Wednesday

First workout for our Spring comp day

 

Focus

(hand eye co-ordination)

Throw a tennis ball at a marked spot on the wall and catch with opposite hand. 40:20 5 sets – every drop catch is a burpee at the end.

Workout

8 rounds (24 minutes)
30:30 – No rest between sides

KB One Leg Deadlift
One Arm Push Press
DB - One Arm Bent Over Row

Foam Roll: (8 minutes)

Calves and Glutes 2 mins a side

Thrashing Thursday

Vicky doing her in-between workouts "looking after the kiddies"

Focus
Calf Stretch for 2 minutes a side
Calf roll on foam roller 2 mins a side

Workout - Speed and Power

Complete the reps within the minute. Left over seconds are rest.

10 x Box Jumps

30 x MB slams

10 x Burpees

30 x Double Unders/Singles (90)

7 rounds (28 minutes)

Core
Wall Sits 1 minute on 30 seconds off x 3

Fun Filled Friday

Our great friend, Ashur!

Focus

40/20 x 4 rounds
DB Wood Chop

Workout - Interval

40:40 (24 mins)

6 sets

KB Sumo Deadlift High Pull

DB/BB Thrusters

Multi Directional Lunge

Core (6mins)
SB crunch

Prone Cobra

SUPER Saturday

Bear Crawls

Focus

Surprise Box

Workout

10 rounds:

30 reps - Rope shakes

15 - Touch Jumps

10 reps - Floor Press (go up in weight when you can)

CoreSB Flutters
X-over Crunch

Sunday Sessions

Focus

Individual focus - work on something that you never get a chance to do. Ask the trainer for help and options of progression. (15 mins)

Workout
 
 In teams of 2: (for time)

Relay
100m run x 10
then
30 Du's x 10 sets
then
10 Pushups x 10 sets
then
15 Pull-ups x 10 sets
then
20 Squats x 10 sets
then
25 sit-ups x 10 sets
Then
100m x 10 sets

You can not move on until all 10 sets have been done.
One person working at any one time.
You can alternate sets or you can do more sets if your partner can not do any more.

Core
Stretching and foam rolling

3.9.2012 - 9.9.2012

Monday 

Humble beginnings!

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

Workout
Speed and Power

Toes to Bar

Burpees

Double Under

8 sets (24mins)

Core
60/60 - 3 sets

Skipping Rope

Tuesday 

Adam has come LEAPS and BOUNDS this year. Improving in ALL areas of health and fitness. Well done mate. (Still waiting on this tattoo!)

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


Workout
40:20

KB or BB Sumo Deadlift High Pull
Push-up On Rings (Challenging)

10 Sets (20 minutes)

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

Wednesday 

Chloe is Flying!

Focus
Surprise Box

Workout

Endurance

13 - 1

Squat Press
Sit-Up
Run/Row/Bike

Core
60/60 - 3 sets

SB Pass Through
Prone Cobra

Thursday 

It's a balancing act when it comes to life!

Focus
W:R = 30/30 - 5 sets

Ring Holds

Workout

 5 x Pull-ups
 8 x Deadlifts
10 x SB Jack Knife

AMRAP in 25 minutes

Core
60/60 - 3 sets

Flutter Kicks
TVA

Friday 

Friday night at the gym is tops!

Focus
Dynamic Warm Up

Workout
50-40-30-20-10

Lateral Box Step Up (each side)
KB Swings
Horri Pulls (Beginner: Standing/Inter: 45 degrees/Adv: Under anchor point)

Core
Lower Body Supine Rotations (legs at 90 degrees)
SB Supermans (full version)

Super Saturday 

Group training is where it's at! Fun time!

Focus
Surprise Box

Workout

AMRAP 20min

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

Core
Oposing Arm and Leg
MB Rotations

COMP DAY AT 12PM!

Sunday 

The week is OVER!!! 

Focus

Dynamic Warm Up and Surprise Box 

Team workouts

5 x Touch Jumps (make sure you touch the ground but NO BACK BENDING)

Box Jump Over (making sure you stop on the top first)

Weave Through the Cones

10 x MB Slams

Ladder Run

Teams of 4 (2 people at each end)
One Partner runes through the obstacle course, tages partner at the opposite end

AMRAP in 30 minutes

Core

Foam Roll and Stretch