Body weight - Kettlebell mini workout

If you want to train the whole body with a quick metabolic workout,then try this.

Warm up:
2o squats
10 push ups
5 reps each arm of 12kg KB military press
5 chin ups
10 burpees

Workout challenge: as quick as possible complete all reps in this order, rest whenever needed
1. gladiator press 12kg KB, 10 reps each arm
2. double KB squat 16kg, 20 reps
3. pull ups 30 reps
4. push ups, 50 reps
5. KB single arm swings, 100 reps (switch arms every 5 to 10 reps)

ERGO CHALLENGE BY DAMIAN TANCRED

The ergo challenge fitness test is a good measure of your cardiovascular fitness and muscular endurance. Using the Rowing machine on level 10 and using distance as your guide, row to the best of your ability using corrective posture and technique
(Approach staff for posture and technique assistance).


There are 2 ergo challenges to be completed. Once completed please record your score and place it on the Tattersalls blog site or bring the score to one of the staff members.

TEST 1) 500 meter row

2 min rest between tests.

TEST 2) 2000 meter row

ANYTIME ANYWHERE By Scott Peterkin

A Series of exercises that do not require the use of gym equipment and can be performed wherever you please. Bodyweight exercises are great for overall fitness (muscle endurance, strength and cardiovascular fitness) that consists of core work, balance, ply metrics and more.

This week’s program of bodyweight exercises are to be done as followed:

1. SQUAT JUMPS
2. PUSH UPS
3. STEP LUNGES
4. JACK KNIFE
5. BURPEE
6. INVERTED PUSHUPS
7. PLANK HOLD ELBOWS TO HANDS
8. FROGS
9. PLANK WITH KNEE LIFTS
10. KNEE GETUPS HANDS BEHIND HEAD
11. MOUNTAIN CLIMBERS
12. SUPERMANS


Do each exercise for 45seconds with 15 seconds rest between each. Complete the circuit 3 times with a rest of 2 minutes maximum for each circuit. You will be in and out in 45 minutes.

SCOTTYS’S STRENGTH SESSION NO: 1

GROUP 1)

4 exercise each 4 sets of 30 sec to a minute rest between each set. Lower your rep count for each set starting at 10 reps then 8, 6 and 4.
EXERCISES

1. SQUATS - use squat rack
2. DEADLIFT - use barbell
3. BENCH PRESS - use barbell bench press
4. MILITARY PRESS - use barbell


GROUP2)

5 exercise each 4 sets of minimal rest no longer than 1 minute. Your rep count is the maximum for every set.

EXERCISES

1. CHIN UPS - use chin up bar
2. BOSU WALKOVER PUSH UPS - use bosu ball
3. FULL BODY DIPS - use hip flexor
4. BICEP CURL DROP SET - use dumbbells
5. KB SIT UPS - use kettle bell

RESISTANCE TRAINING WITH MACHINES By Luke Cawthorne

CONDUCT: Start in column one and complete exercises from top to bottom. Complete columns 2 and 3 in the same order until you have finished. Weight load should be around 90%.

AIM: Improve your strength, fitness and muscular endurance throughout the entire body

EXERCISES: 12 reps 1st time/ 10 reps 2nd time/ 8reps 3rd time

Lat Pulldown 12 REPS 10 REPS 8 REPS /Machine & Widegrip

Chest - Press 12 REPS 10 REPS 8 REPS /Machine & closegrip

Shoulder -Press 12 REPS 10 REPS 8 REPS /Machine & Seated

Leg - Press 12 REPS 10 REPS 8 REPS /Machine

Bicep - Curls 12 REPS 10 REPS 8 REPS /Cables & Use rope

Tricep Pushdown 12 REPS 10 REPS 8 REPS /Cables & Use Bar

Seated - Row 12 REPS 10 REPS 8 REPS /Machine & CloseGrip

Woodchop 12 REPS 10 REPS 8 REPS /Cables & D handle

Cycle 5 MINUTES 5 MINUTES 5 MINUTES /85-90 rpm

CARDIO / RESISTANCE DOUBLE WORKOUT

By Justin Fitzgerald

ROWER Complete 5 sets of 500 meters @ level 10.

. Your goal is to improve on your time for each set.
· Rest for a minimum of 1 minute between sets.

UPPER BODY 1 time through of both exercises.

5 sets to be completed and alternate as follows:

· ASSISTED CHIN-UPS 12 / 12 / 12 / 12 / 12 reps
· PUSH-UPS 20 / 18 / 16 / 14 / 12 reps
1. Assisted chin-ups @ 60-80% bodyweight.
2. Push-ups progress to decline for a more challenging workout.
3. Rest for a minimum of 1 minute between sets.

Kettlebell hour of power

Kettlebell hour of power
By Senior Trainer Bart Brys

Perform 5 circuits of 1 to 5 reps of the exercises 1 to 5.
Remember to never work to max effort with heavy kettlebells (KB) for safety reasons.
Beginners can use 12-16kg KBs, intermediate to advanced 16-24kg

1. Turkish get ups
2. Double KB front squats (KB single leg squats for advanced)
3. Windmills
4. Clean and press
5. Floor press

Finish with heavy chin ups (weighted) as a ladder. It works like this.
Do 1 rep, rest a few seconds, do 2 reps & rest a few seconds, 3 reps, 4 reps, if you are not going to make the next higher number, start again at 1 rep, do 2, etc. and keep repeating till you can only do one more 1.
An example could be 1, 2, 3, 4, 1, 2, 3, 1, 2, 1, 2, 1 (total 23 reps)

Final conditioning section
10 sets of 10 KB swings with 30-60sec rest in between sets

check out the page for more ideas

http://www.truefitnessnhealth.com