Workout 4 Circuit training Dec 2009 Week 4

Burpee to pull up by Bart

High intensity all body circuit training

Program by trainer Scott Peterkin

Complete strength exercise 1 to 8 back to back with as little rest as possible. Do as many reps as possible for 1 minute each. Follow up by a 2 min fast run on the treadmill. Aim for 2 to 3 rounds.

Write down total number of reps for each exercise and total distance run on each effort.

1. Squat to press barbell 60lb

2. Bosu push ups

3. TRX 45 degree row

4. Straight leg raises (hands under buttocks)

5. TRX lunge

6. TRX atomic push up (= push up + crunch)

7. Burpee to pull ups

8. Box jumps

9. 2 min hard run on the treadmill

Good luck

Workout 3 Intervals Dec 2009 Week 3

An all body circuit with rowing intervals. By Matt Nethery

* Warm up 1000m on rower at moderate pace

* Workout

1. Rower: 2 x 3min intervals with 1 min recovery, target >800m
2. Push ups 2 x 20 with 30sec recovery
3. Chin ups 2 x 10 with 30sec recovery (assisted or full body weight)
4. Same as 1 : rower
5. Mediciball squat and press 2 x 25 with 30sec recovery
6. Burpees: 2 x 15 with 30sec recovery
7. Same as 1: rower
8. Core circuit: back extension 2 x 10, crunches 2 x 25, cable wood chop 2 x 10

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Contact the AD via Bart or Damian to receive the code and website address.

Bart - bart@tattersallsclub.org
Damian - damian@tattersallsclub.org
Phone - 9263 9214

Workout 1 (TRX-KB-BW) Dec 2009 Week 1

TRX-Bodyweight-Kettlebell challenge workout by Bart Brys, AD Senior Trainer
-Warm up 1 km on the rower
-Perform all 9 exercises in the circuit one after the other without a break or very short rest.
-Work 2 to 4 rounds with 1-2 minutes break between sets (after completing 9 exercises)
-Record your total time for the circuit.

20-15-10 TRX - bodyweight- KB challenge
1. TRX push up crunch 20 reps
2. 12kg Kettlebell squat to overhead press (one KB in each hand) 15 reps
3. Body weight or assisted chin ups 10 reps
4. Burpees 20 reps
5. Triceps dips (box or full body weight) 15 reps
6. TRX single leg squat 10 reps each leg
7. Spiderman push ups 20 reps
8. Bosu single leg jackknives 15 reps each leg
9. TRX “T” deltoid fly 10 reps

- Cool down stretching back, legs, chest, arms

for more ideas check out http://www.truefitnessnhealth.com

Workout 2 Rowing Dec 2009 week 2

The fitness benchmark tests for indoor rowing are the 2km and 6km time trial on the ergometer. Check yourself against the world records for open and over 40's for men and women.

• 2000m mens 5.36.6
• 6000m mens 18.54.1
• 2000m womens 6.28.4
• 6000m womens 21.08
  
• 2000m mens 5.57.5 (over 40's)
• 6000m mens 19.26 (over 40's)
• 2000m womens 6.48.2 (over 40's)
• 6000m womens 22.47 (over 40's)

Give both of these tests a try and post your time and age on our blog. Rowing is done on level 10. Take at least a 10min warm up and cooldown when performing this rowing challenges.

Good luck
Damian Senior Trainer, AD