08.10.2012 - 15.10.2012

Monday 

I've been on a journey for a long time now and it's good to stop and take a look back at where I began and how I FEEL and how I LOOK now. I could not imagine if i had never started my journey! I feel good I had the courage to start.

Focus

Surprise Box

Workout
Fat Blast

4 x Burpeee Pullups

12 x WPG2OH
24 x Double Unders

20 Min Amrap

Core

SB Crunch

Hip Extension on Floor

Tuesday

Chloe on holidays getting her 'fix' of lifting heavy sh*%$

Focus

Tabata Kb Swing

Workout

 Interval Strength

30:30 - x 8 rounds (24 Minutes) 

Lunge Box Step Up (L)

Lunge Box Step Up (R)

KB Front Squat

 

Core

SB Pass Throughs
Prone Cobra

Wednesday 

Do it! Now...

Focus

Surprise Box

Workout

Power!

10 x Plyo Pushups

20 x Jumping Pulls

10 x Round the world MB slams

Rest 1 minute

8 rounds for time

Core

TVA heel Taps

SB Flutter Kicks

Thursday

Alex is such a cute joey! haha

 

Focus

Band Sprints 30/30 x 5 rounds

Workouts

Max Endurance! PUSHHH

1 x Sit-up

1 x Double Under

1 x KB Swing

Add one rep every round for 20 minutes.
Try to get as high in the rounds as possible.

Core

Hip Flexor Stretch

Glute 90/90

Friday

Left:Tysha, 6 months after having jetta
Top Right: Ashur traines once a week with us but drives 35mins to be here!!! Committed.
Bottom right: Crystal 2 - 3 weeks after having baby Jayden

From everyone here at HF Fitness, Happy Birthday Justine! Thanks for being an awesome individual.
 We all appreciate you!

Focus

Surprise Box

Workout

40:20 x 8 (24minutes)

Turkish Get up (alternating)

BB Push Press

Deadlift

Core

L Side Bridge

R Side Bridge

Bridge

45/45/45

Saturday

Thump Boxing at HF FItness every Saturday. You can buy 10 packs or sign up to our memberships to be apart of the FUN!!!

Focus

Work a Weakness!

Workout

Speed and Power

20:40 – 6 rounds (24 Minutes)

MB Slam
Rope Shakes

T2b/KTE

Suicide Runs (5 pivots)

Core

Foam Rolling

Tennis Ball

Saturday workout #2
Thump-Boxing @ 9:15am

Sunday 

Can you say, Water, please!?!?!

Focus

Hand Shuffle Relay – 10 x 25m laps for time

Team workout

10 – 1

Dips (you can add weight if needed)

SA  Floor Press (each Arm)

B2S Rope Climb

Core

In a line Pass the MB while sitting in a balanced position on your bum

Push-up Hold

60/60 x 3 rounds