Run Training Hill Sprints

Training on hills is as important as normal flat surface sprints. It improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. Therefore, hill running will make you stronger, faster and a healthier runner. Stronger legs also mean less chance... Continue Reading →

Upper Body HIIT Workout

A burning challenge that should take only 30 minutes or under. This workout requires dumbells or something similar you can hold. There is only 5 seconds between every set! That's the challenge! However if you require more rest, that's fine too. Avoid rushing your moves, and control both up/down, push/pull directions. Make it work! If... Continue Reading →

Pyramid workout

An easy workout you can do in the comfort of your own home, indoors or out, or even at your local football oval. In these times of isolation with COVID-19, it can be a struggle to get moving or know what to do when your used to following a program at a gym or seeing... Continue Reading →

Ripper Reps

Looking for a leg burning workout? Then look no further! A mix of compound, isolation and plyometric exercises. The 6 round workout consists of 2 sets of exercises. Complete the first round 6 times through, rest then complete 6 rounds through of the 2nd set of exercises. This workout includes 4 x weight sets before... Continue Reading →

Park Workout

Sunny gorgeous day! Not wanting to go indoors to workout? Walk or jog to the park and pump these out.All over body workout. Muscle building, fat burning and fitness! 3 sets x 10 reps Warm up with a jog or starjumps to get that blood pumping. Do what you can and aim for 12 to... Continue Reading →

Fab Ab Workout

Something is better than nothing! With this workout you can choose to do 1 round or 2! 15 minutes or 30 minutes. Beginners can start with 30 seconds of exercise and 30 seconds rest. Intermediate can do 1 minute on with 1 minute rest. Advanced can do 2-4 rounds such as; 1 minute exercise, 30... Continue Reading →

Go For Time

Why time your workouts? Timing your rounds will encourage you to push harder at more effort in following rounds. The aim is to fatigue the muscles so the sooner you can do that, the quicker your workout will be. Going for time, means you complete the required reps of each exercise on the list and... Continue Reading →

Limit to finish

For Intermediate and Advanced levels. Beginners start light and do 10 to 12 reps of each 2 to 3 sets.Experienced lifters this is a good one for you as you lift heavier each time but MUST maintain form. Work through each exercise before moving to the next. You have 5 rounds to complete a total... Continue Reading →

Landmine workout

Using the landmine equipment adds a change to the usual weight workouts and can provide the body with change since it can adapt easily to repetitive exercises. Strength training helps keep muscle tissue active thus strengthening the bones. It also aids fat loss, keeps you strong and fit, improve posture and can help reduce risk... Continue Reading →

Winter Worthy Workout

Don't let the Winter cold stop you from achieving your goals! Here's a workout you can do inside or out. HIIT training will assist in getting fit, building muscle, burning fat and keep that metabolism roaring long after you finish. You can get your workout done in a shorter amount of time. Technically the harder... Continue Reading →

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