Monday, May 25, 2020

Tuesday 26th May 2020


Tuesday 26/05/2020

Glute Bridges
  • ·       3 sets of 10
  • ·       Heels on a chair or feet on floor, lift hips to form a straight line from knees to shoulders, squeezing butt.


Plank up & down
  • ·       3 sets of 30 seconds
  • ·       Rest 30 seconds between sets
  • ·       Toes & hands on floor with arms extended in a plank position
  • ·       Lower to elbows, one at a time & up again for 30 seconds


5 Rounds
  • ·       12 Dips
  • ·       12 Floor wipers – lay on floor facing up legs up & knees at 90 degrees. Arms wide to stabilise & lower knees from side to side. Each time across in one rep.
  • ·       12 Reverse Lunges
  • ·       12 Burpees


Finisher – swim 6 laps of your back yard

Sunday, May 24, 2020

Monday 25th May 2020



AMRAP 20 mins
  • ·       5 Push Ups
  • ·       10 Sit Ups
  • ·       15 Squats


Friday, May 22, 2020

Saturday 23rd May 2020



5 Rounds
  • ·       22 Mountain Climbers
  • ·       22 Step Ups
  • ·       Run 200m
  • ·       22 Sit Ups
  • ·       22 Squats


Thursday, May 21, 2020

Friday 22nd May 2020


Friday 22/05/2020

Good Mornings – slow down, fast up
  • ·       3 sets of 15
  • ·       Rest & release between sets


Air Fran 21-15-9
  • ·       Air Thrusters – Squat & press arm overhead
  • ·       Burpees

Rest 5

AMRAP 12 Mins
  • ·       6 Lunges
  • ·       8 Dips KB swings
  • ·       10 Crunches


Wednesday, May 20, 2020

Thursday 21st May 2020



Single Arm KB Swings
  • ·       3 sets of 12 each arm
  • ·       Rest between sets


Bent Over Rows (KB)
  • ·       3 Sets of 8 each arm
  • ·       Rest between sets


25-20-15-10-5
  • ·       KB Sumo deadlift high pull
  • ·       Sit Ups
  • ·       Jumping jacks x 2 or running


Tuesday, May 19, 2020

Wednesday 20th May 2020



Warm Up
  • ·       Ankle, knee & hip rotations, twists
  • ·       Jogging, side step
  • ·       Toe touches
  • ·       Sumo Squats

3 rounds
  • ·       20 Jumping jacks
  • ·       15 Squats
  • ·       10 Leg extensions


AMRAP 15 mins
  • ·       20 KB lunges (either front rack or goblet pos)
  • ·       16 Crunches (seated)
  • ·       12 KB Swings


KB Twists
  • ·       3 sets of 30


Monday, May 18, 2020

Tuesday 19th May 2020



Warm Up
  • ·       Leg swings, diagonal
  • ·       Shoulder rotations
  • ·       Jogging, side step, grapevine
  • ·       Hip Openers
  • ·       Glute Bridge
  • ·       Hollow to superman
  • ·       Samson – 3 each side

3 Rounds (not for time)
  • ·       6 Sumo squats
  • ·       6 Mountain Climbers


KB Sumo Deadlift
  • ·       3 sets of 12


Skills – DB Clean & Press

3 Rounds
  • ·       12 DB Clean & Press (left arm)
  • ·       Run 100m
  • ·       6 Burpees
  • ·       Run 100m
  • ·       12 DB Clean & Press (right arm)
  • ·       Run 100m


Sunday, May 17, 2020

Outdoor sessions commencing



We’re allowed out to play so kicking off this week we’re running the following sessions.

Monday, Wednesday & Friday:
  • ·       6am & 9am at Surf Club
  • ·       4pm in Anzac Park (opposite pool)

Tuesday & Thursday:
  • ·       6am – Surf Club
  • ·       4pm – Anzac Park

Saturday
  • ·       7am in Anzac Park

BYO towel or mat and water.

There’s plenty of room to be socially distant.
Where possible we’ll try to avoid sharing equipment. We have disinfectant wipes and sanitiser.

For those who have been following our daily workouts, the outdoor sessions will follow a similar format but now you get coaches to lead you & make sure you are moving efficiently and safely.
For those who have found motivation difficult over the past few months we will modify things to ease you into it as we always do.

Friday, May 15, 2020

Saturday 16th May 2020



Warm Up
  • ·       Jog
  • ·       Side step, grapevine
  • ·       10 Lunges fwd, 10 reverse
  • ·       Samson stretch
  • ·       Shoulder rotations
  • ·       Hollow hold 3 x 30 seconds


AMRAP 20 mins
  • ·       20 walking lunges
  • ·       8 Burpees
  • ·       20 Reverse lunges
  • ·       8 Sit Ups


Stretch
  • ·       Quads & hamstrings
  • ·       Hip flexors – kneeling lungs & push hips forward
  • ·       Shoulders
  • ·       Arm rotations


Thursday, May 14, 2020

Friday 15th May 2020



Warm Up
  • ·       Hip, knee & ankle & shoulder rotations
  • ·       Jogging on spot 1 minute
  • ·       High knees & heels to butt
  • ·       4 Inchworms – bend down keeping legs as straight as possible, walk hands out to a plank & do a push ups then reverse to standing
  • ·       10 Squats
  • ·       10 Push Ups
  • ·       10 Sit ups
  • ·       10 Jumping Jacks
  • ·       3 Burpees

·        
Good Mornings
  • ·       5 sets of 10
  • ·       Back straight, hinge at waist & bend over no more than 90 degrees
  • ·       Add weight if possible


AMRAP 15 Mins (as many rounds as possible)
  • ·       8 Push Press (DB) – shoulder to overhead
  • ·       10 Sit Ups
  • ·       12 DB or KB Swings


Stretch
  • ·       Shoulders – arms wide & squeeze shoulder blades
  • ·       Hug yourself & squeeze
  • ·       Shoulder rotations both directions
  • ·       Cat stretch – hands & knees on ground stretching back up & down
  • ·       On back & ball up squeezing knees to chest & rock gently to release the back
  • ·       Hamstring – sitting & reach down legs to stretch


Wednesday, May 13, 2020

Thursday 14th May 2020


Thursday 14/05/2020
Warm Up
·       Ankle, knee & hip rotations
·       Leg swings
·       Shoulder rotations (rotate arms)
·       10 Lunges alternating legs
·       Samson Stretch, hold for 10secs, 5 times each leg, alternating – lunge down to one knee & push hips forward stretching down front of leg.
·       3 Inchworms
3 Rounds
·       10 Squats
·       10 Push Ups
·       10 Sit Ups
Jog 200m

Pause Squats
·       5 sets of 10
·       Squat as low as you can go slooowly, well.
·       Pause at the bottom for 3 seconds & rise slowly
·       Add weight if possible
·       Rest 1 minute between sets

Glute Bridges
  • ·       5 sets of 12
  • ·       Feet on floor, chair, bench, anything


Renegade rows
  • ·       5 sets of 8 reps each arm
  • ·       Hands & feet or knees on the floor in a plank position, arms extended
  • ·       Brace through the middle & lift a DB to your chest with one arm, alternating arms



3 Rounds
·       20 DB Presses (10 each arm), press overhead any way (strict, push or jerk)
·       20 DB Overhead Lunges – hold DB overhead, arm extended, 10 each arm
·       Run 200m

Stretch
·       Quads, hamstrings
·       Samson stretch – 3 x 20 secs
·       Shoulders

Tuesday, May 12, 2020

Wednesday 13th May 2020



Warm Up
  • ·       Rotate, ankles, knees & hips x 10 each direction
  • ·       Jogging
  • ·       Jogging, high knees, heels to butt
  • ·       10 Lunges
  • ·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)
  • ·       8 Squats
  • ·       8 Push Ups
  • ·       8 Sit Ups



WOD (Workout of the Day)
  • ·       Squats – 50-40-30-20-10
  • ·       Push Ups – 25-20-15-10-5
  • ·       Run 400m between sets (squats, push ups, run)
  • ·       50 Squats, 25 Push Ups, Run etc.
  •  

Stretch
·       Quad stretch x 3 each leg – standing or laying on side, heels to butt stretching down the front of your leg
·       Hamstring x 3 each leg – seated & reach down leg to touch toes or near
·       Glutes 3 x each side – seated or lying on back, cross one ankle over your thigh and press the knee away from body. You should feel a stretch around where a back pocket would be

Monday, May 11, 2020

Tuesday 12th May 2020


Tuesday 12/05/2020
Warm Up
  • ·       Ankle & knee rotations
  • ·       Arm rotations (warm up the shoulder joints)
  • ·       Jog 200m
  • ·       Side step

3 Rounds (in own time – it’s a warm up)
  • ·       10 Squats
  • ·       10 Push Ups
  • ·       10 Jumping jacks
  • 2 sets of 5 DB clean & jerks


Annie (mod)
50-40-30-20-10
  • ·       Jumping Jacks
  • ·       Twists – using a DB, KB or any weight. Sit on ground, knees slightly bent, leaning back a little & lift the weight from side to side touching the ground each side. Each time across the body is one rep.

Rest

Isabel (mod)
30 DB Snatches (each arm)
  • ·       Snatch – take the DB from ground to overhead in one continuous movement. Drive up hard with legs & hips to get momentum
  • ·       Touch & go, complete all 30 on one side unbroken before changing arms.


Stretch
  • ·       Shoulders
  • ·       Legs – hamstring & quads
  • ·       Hip flexors – lunge forward with one knee on ground pressing the hips forward & under, both sides.
  • ·       Whatever else you need
  • ·       Hold each stretch for 2 sets of 30 seconds


Sunday, May 10, 2020

Monday 11th May 2020


Monday 11/05/2020
Warm Up
  • ·       Rotations to warm up joints – arms, hips, legs, knees & ankles
  • ·       Jog 40m
  • ·       10 Jumping Jacks
  • ·       5 Burpees
  • ·       10 Squats
  • ·       10 Lunges


Glute Bridges
  • ·       4 sets of 15
  • ·       Laying on ground face up
  • ·       Heels on a box or bench or feet flat on floor about a foot from your butt.
  • ·       Press up through your feet lifting hips to make a straight line from knees to shoulders


5 Rounds
  • ·       Run 400m
  • ·       25 Squats
  • ·       20 Step Ups or Lunges
  • ·       15 Push Ups


Stretch
  • ·       Hamstrings & quads
  • ·       Glutes – cross one ankle over the other leg & press the crossed ley away
  • ·       Shoulder rotations
  • ·       Calf stretch -  drop heels or raise toed & lean forward
  • ·       Hip Flexors – lunge to kneeling & press hips forward