Author Archives: Nathan Tieppo

Man Up Monday Personal Fitness Workout #23

sprint trainingWell it looks like it is going to be an amazing day today (getting so confused with this up and down weather). So for todays workout we are going to get outside and enjoy the glorious Melbourne sunshine while it lasts, just remember to put on a bit of sunscreen.

Ok so todays workout is going to be a pretty high intensity running session and you will need a timer & a couple of cones or markers 50m apart.

The workout is 10 x 50m sprints in 15 seconds. The aim is to sprint the 50m as fast as possible and use the remainder of the 15sec as your rest (ie: sprint 50m in 8sec & rest for 7 sec)

Keep doing this until you have done 10, 50m sprints then have a rest for 2 minutes repeat all of this for 4 sets.

However if you find you are tiring and just making it to the 50m marker and having to run again reduce the distance by 5m.

Good Luck.

Let us know how you go with it

Lazy Sunday @ Luna Park

Good Morning, hope you enjoyed a sleep in this morning and are prepared for a fun filled, action packed afternoon in St Kilda to cap off your lazy Sunday.

So if you have nothing to do this afternoon get some friends & family together head on down to Melbourne’s iconic Luna Park in St Kilda where you can enjoy an afternoon full of rollercoasters, thrill rides, dodgem cars and all sorts of carnival fun and get your heart racing with a little bit of an adrenalin boost.

After you have had all of your fun you can also relax in one of St Kilda’s parks with a picnic/BBQ followed by a cheeky ice cream.

Hope you have a great day!

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….Christmas Countdown 13 sleeps to go!!!!

Man Up Monday Personal Fitness Workout #22

Revolution Chin UpsWell it is the first man up Monday workout of the summer and we have got a big session planned for you to help kick start your summer training.

This workout is designed to be a gym based session but if you don’t have access to a gym you can perform the exercises that are listed in brackets as they only require you to use your body weight.

The session is a variation of the popular 300 workout where you are required to perform a variety of exercises with the repetitions totalling 300.

25 Chin Ups

25 Burpees

50 Push Ups

50 Deadlifts (25 Lunges, each leg)

50 Floor Wipers

50 Squat Press (Jump Squats)

50 Curl to Press (Horizontal Pull Up)

Get through all of these exercises as fast as possible, whilst maintaining correct technique.  Make sure you record your time and post it below.

Remember that these exercises can be performed in any order and combination your like.  You don’t have to do 50 reps straight.

Have fun!

Lazy Sunday @ Getting Prepared for Christmas

Good morning, hope you are enjoying the change of weather and the sunshine we are getting. Today for your lazy Sunday as it is the first weekend of December get yourself into the festive spirit and get yourself prepared for Christmas.

Check out the Christmas Cave on the corner of William & Franklin St, it is Australia’s largest Christmas store and has everything you will need to get your house decorated as though it belongs in the North Pole, from bon bons to lights, stockings and decorations your are sure to find everything you need.

After you finish up there, get your exercise on and walk down to Burke St and check out the Myer Christmas windows and grab a bit of lunch while you’re down there.

Finish the day off by heading out to your nearest Christmas tree farm and picking out your own Christmas tree.

Hope you enjoy your day getting into the festive spirit!

View image at original source: http://bit.ly/icmopV

Exercise Myth Busters #40

Six-pack Abs = heaps of crunches

Doing repeated crunches and abdominal exercise will help you to improve your abdominal strength and develop ‘six-pack Abs’. HOWEVER if there is a dense layer of fat over your abdominal area you will not be able to visually see the results of all of your abdominal work. To tone your stomach muscles you must first reduce your body fat by exercising well and eating right. Once you have sufficiently reduced your body fat levels you will be able to enjoy your ‘six pack abs’. But just crunches alone will not be enough to bring out your washboard body. Besides keeping your abs/core properly engaged throughout a regular strength training workout will give you a better abdominal training session than just performing loads of sit ups.

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Man Up Monday Personal Fitness Training 21

The TanGood Morning, welcome to the start of a brand new week for todays workout we are going to revisit one of our past workouts and try to improve upon the result we got last time.

We are going to run a lap of The Tan running track that surrounds Melbourne’s Botanical Gardens. By doing this workout again you can get a guide on how much your fitness has improved over the last couple months.

So Do the run in the same manner, starting on the Alexander Ave side run a full lap in the clockwise direction. Make sure you time yourself aiming to finish the lap quicker than the last time you did it.

Let us know how much you have improved by posting your times below.

Good luck and have fun.