3

Sep

Man Up Monday – Balls of Steel

At the Revolution headquarters kettlebells are one of our favourite pieces of kit to throw into a session and as such todays workout is dedicated to those marvellous little balls of steel.

For this session we have a rep challenge; so for each exercise you have a 3 minute round to get out as many repetitions as you can. Have a 1 minutes rest then move onto the next exercise.

 Kettlebell Swing 

Renegade Row (push up followed by a row on each side counts as 1 rep)

Kettlebell Clean  

 

 

 

 

Enjoy kids, and dont forget to keep count of your reps and post your result in the comments section below.Turkish Get Up (alternate Sides each rep)

20

Aug

Man Up Monday – Body Weight Descending Ladder

Man Up Mondays are back and to celebrate we are kicking things off with a bang. Using only body weight exercises we are going to do a descending ladder beginning with 21 reps and reducing by 3 each round down to 9. So starting with 21 reps of everything, then 18, 15, 12 & 9.

The exercises are:

Chin Ups 

Box Jumps

Push Ups

V Sits

Burpees

 

Complete this workout as fast as you can with great form and post your time below.

Have fun!

 

28

May

Man Up Monday – Bodyweight Descending Ladder

For this weeks Man Up Monday workout of the day we are doing a descending ladder lifting your body weight equivalent for the resistance exercises (ie; if you weight 75kg, have 75kg worth or weight on the bar.) 

Complete the following workout in as little time as possible.

5 x Deadlift
5 x Floor Press
5 x Pull Up
500m Row 

then 4/4/4/400m, 3/3/3/300m, 2/2/2/200m, 1/1/1/100m

Good Luck & remember to post your time below

*No additional weight is required for Pull Ups

2

Apr

Man Up Monday – Kettlebell ‘300’

Good morning ladies and gentlemen, hope you had a big rest over the weekend because todays workout of the day is a pretty tough one. We will be doing a Kettlebell 300 workout. Make sure through all reps of each exercise before moving onto the next exercise. 

50 x Kettlebell Double Bell Swing (Start standing upright, holding one kettlebell in each hand, pull your hips back and then thrust them forward, use the momentum from your hips to raise the kettlebells up to shoulder height) See Picture

50 x Kettlebell Squat Press (Hold kettlebell in one hand in front of your chest, squat and as you come up press the kettlebell above your head. 25 each side)

50 x Renegade Row (Assume a push up position with your hand on the kettlebell handles. Do a push up, then on at a time pull the kettlebells up to touch your hip. 25 each side)

50 x Kettlebell Clean (Standing upright, hold the kettlebell in one hand. Pull your hips back and as you thrust forward bring the kettlebell up to your chest. 25 each side)

50 x Kettlebell Snatch (Standing upright, hold the kettlebell in one hand. Pull your hips back and as you thrust forward bring the kettlebell up to above your head. 25 each side)

50 x Bear Crawl (Assume a push up position with your hand on the kettlebell handles. Keeping your legs straight, crawl forward with the kettlebells on hand. 25 each side)

Got through the workout as quickly as possible and post your tim to the comments below.

Good Luck!

And a big congratulations to everyone who took part in Tough Mudder over the weekend. It was a massive effort…But that doesn’t earn you a day off. So get stuck into todays workout.

19

Mar

Man Up Monday – Bodyweight ‘300’ workout

For this weeks Man Up Monday workout of the day we are going to be doing our version of the 300 workout using only your bodyweight. Go through this work out completing all reps of each exercise before moving onto the next exercise.

50 x Push Ups (hands at shoulder width lower body to ground and push back up)

50 x Sumo Squats (feet out in a wide stance, squat down making sure knees track over your toes)

25 x Pull Ups (pull your body weight up to an overhead bar, make sure you get your chin above the bar)

50 x Lunges (start with feet together, step out drop back knee to ground and push back till feet are together again. Repeat on other side. 25 reps each side)

25 x Dips (using parallel bars or rings, with feet off ground and arms extended lower body towards ground and push back up)

25 x Burpees (start in push up position, jump feet up to between hands, then jump in the air, place hands on the ground and jump feet out back into the push up position)

50 x Grasshoppers (start in the push up position, remove left hand from the ground and rotate shoulder to a vertical position. Extend right leg underneath body. Repeat other side. 25 reps each side)

25 x ‘V’ Sit (lay fat on your back with hands behind your head raise arms and legs at the same time and reach towards your toes)

Good luck and be sure to post your time in the comments below.

5

Mar

Man Up Monday – Making Waves

Good Morning, I hope you had a fantastic weekend, but all the fun and games from the weekend are gone and its time to get stuck into todays Man Up Monday workout of the day.

For today’s session you will need to get hold of some battling ropes.

The workout will be 

100 Rope Waves

20 Chin Ups

100 Rope Waves

20 Squats

100 Rope Waves

20 Push Ups

Repeat these exercises reducing the number of repetitions each time, so next is 80/16, 60/12, 40/8, 20/4.

Have fun.

Post your finishing time below