Good morning, well it looks like an awesome day to get out amongst the sunshine so that’s exactly what we are going to do.
The Tan is one of Melbourne’s iconic running tracks, located in Alexandra Avenue the 3.8km track is a great run to do. With a challenging hill climb thrown in for that little bit of extra hard work…
So for today’s workout get down to the tan and do a lap as fast as possible and post your time below.
Have fun and enjoy the sunshine.
Good afternoon, hope you had a great weekend and are ready for a great Man Up Monday session.
Todays workout has a cardio training focus and is a pretty simple one to get your head around.
Using the rowing machine do:
1 x 2000m
Do this as fast as you can and post your time below or take a photo of the display when you are done and send it too us on facebook or twitter.
Hey Guys, its a brand new week and what better way to get it started than with a big workout with the power ropes. The session is 10 exercises, 100 reps of each making a total rep load of 1000 waves for the workout.
100 x Double Waves (Hold rope in each hand, rapidly raise both hands from hip to shoulder height creating a wave in the rope)
100 x Alternating Waves (Hold rope in each hand, alternatively raise each hand from hip to shoulder height)
100 x Circle Waves In (Hold the rope in each hand and make large circles rotating hands in towards each other)
100 x Lateral Rotations (Hold the rope in each hand, starting with both hands next to your right hip, raise hands up to chin and back down to your left hip. Then do the reverse rapidly. 50 either side)
100 x Circle Waves Out (As with the circle waves in but in the other direction)
100 x Star Jumps (Hold the rope in each hand and perform a star jump)
100 x Crossovers (Hold rope in either hand, start with arms out wide then cross them over and back)
100 x Chop Waves (Hold rope in either hand. Start with hands at left shoulder height and whip down to right hip and back up. Do 50 then change to the other side)
100 x Quick Double Waves (Same as double waves but smaller faster movements)
100 x Quick Alternating Waves (Same as Alternating waves but smaller faster movements)
Make sure you time your workout and post your result in the comments below.
For this weeks workout we will be using a trusty old favourite little piece of equipment… The medicine ball.
The workout will be 10 minutes, in that time aim to do as many rounds as you can get through o the following:
10 x Medicine Ball Squat Throw (Stand 1m away from a wall, squat with the medicine ball held to your chest. as you come up throw the ball as high as you can)
10 x Medicine Ball Lateral Throws Left (Stand 2m away from a wall side on with left side closest to the wall. Hold the ball on the right side and twist it across your body to throw against the wall)
10 x Medicine Ball Lateral Throws Right (Stand 2m away from a wall side on with right side closest to the wall. Hold the ball on the left side and twist it across your body to throw against the wall)
10 x Medicine Ball Slams (Hold the ball behind your head and throw down to the floor as hard as you can)
10 x Medicine Ball Chest Throws (Lay on your back with your knees bent, start with the medicine ball on your chest and throw it as high as you can)
Do this sequence as many times as you can with in 10 minutes and post the number of rounds and weight of the medicine ball used in the comments below.
Good morning kids! Hope you had a great week end, but the fun stuff is over now and its time to get stuck into some hard work!
For todays work out there are 2 exercises:
Pull Ups & Deadlifts.
Obviously for the pull ups you will be lifting your body weight, but for the dead lift load the barbell up so that the total weight is equal to your body weight.
The workout will be
10 Deadlifts ( Start with bar on the floor, use your legs & keep back flat to lift bar up to hips height)
10 Pull Ups (pull your body up to bar until your chin is above the bar)
x 5 sets
The aim is complete this workout in as quick a time as possible.
Have fun & remember to post your times below.
For todays workout we are going to get you familiar with some powerbands, a great tool that can be used for resistance and cardio training.
The workout is:
10 x Agility Band Sprint (Anchor band to a fixed point, place around hips sprint out as far as possible)
10 x Pull Ups (band assisted if needed) (tie band around pull up bar & place knee in it & pull body up until chin is above the bar)
10 x Agility Band Backwards Sprint (Anchor band to a fixed point, place around hips sprint out backwards as far as possible)
10 x Resisted Push Ups (hold either end of the band across the palm of your hand with the remainder stretched around your back. Perform a push up)
10 x Agility Band Crawl out (Anchor band to a fixed point, place around hips and crawl as far forward as you can)
10 x Band Lateral Step (step both feet inside band, hold remainder of the band infront of your chest, step as far to the side as you can. Go 10 steps one direction and 10 steps back)
X 5 sets
Good Luck and remember to post your time below!
Check out the Australian Kettlebell link on the right to find out more info about the powerbands.