18

Oct

Man Up Monday Personal Fitness Workout 15

Good Morning and welcome to your weekly workout fix. Todays workout will be a pretty intense combination of running and body weight resistance work. so good luck and have fun!!

Find yourself a sports oval/athletics track and mark out roughly 400m, 300m, 200m & 100m (400m will be approx. 1 lap of football oval) and make sure you have a stop watch handy, as you will be needing to time your sets for the workout.

SET 1

Max push ups in 60 sec

400m sprint

Max pull ups in 60 sec

400m sprint

Max sit ups in 60 sec

400m sprint

Max squat jumps in 60 sec

400m sprint

Rest 3 minutes

SET 2

Max push ups in 45 sec

300m sprint

Max pull ups in  45 sec

300m sprint

Max sit ups in 45 sec

300m sprint

Max squat jumps in 45 sec

300m sprint

Rest 2:30 minutes

SET 3

Max push ups in 30 sec

200m sprint

Max pull ups in 30 sec

200m sprint

Max sit ups in 30 sec

200m sprint

Max squat jumps in 30 sec

200m sprint

Rest 2 minutes

SET 4

Max push ups in 15 sec

100m sprint

Max pull ups in 15sec

100m sprint

Max sit ups in 15 sec

100m sprint

Max squat jumps in 15 sec

100m sprint

Good Luck.

Post below to let us know how you go!

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

11

Oct

Man Up Monday Personal Fitness Workout 14

Good morning folks. What a amazing day, it’s time to get outside and make the most of it.
For today’s man up Monday workout we will do a duathlon of running and cycling the distances are:

3km run
20km cycle
5km run

A good place to start is to jump onto www.mapmyrun.com and you can plan your course before you start. Once you have planned the route you can even post a link to it below or share it with friends.

Have fun!!

To view image at original source: http://bit.ly/bc3H9o

4

Oct

Man Up Monday Personal Fitness Training Workout 13

Good Morning, yet another weekend has come and passed us by and its that much loved day of the week….Monday! 🙁

Not to stress through as its time for your weekly dose of ‘man up’ and I think its about time we had a bit of check and see how our fitness levels are coming along. Today we are going to do a lap of Melbourne’s own The Tan Track. One of my favourite runs in Melbourne

Starting on the Alexandra Avenue side. Run a lap as fast as you can in a clockwise direction.

Once you have finished record your time and post it below. You can also use that as a regular target to aim for to improve upon.

Have fun and enjoy the run!

27

Sep

Man Up Monday Personal Fitness Workout 12

Welcome to a brand new week and yet another build up to the grand final. No doubt there are quite a few people who are in desperate need of a massive workout to release some frustration that has built up over the weekend.

Well here it is people. Find yourself a pair of boxing gloves, and a punching bag or a friend with a pair of focus pads.

Set up a timer for 90 seconds, with a 60 second rest. And do the following combinations for the length of the round.

Round 1. Jab, jab, cross

Round 2. Jab, jab, cross, duck

Round 3. Jab, jab cross, duck, r/uppercut

Round 4. L/Uppercut,  r/uppercut, l/uppercut

Round 5. L/Uppercut,  r/uppercut, l/uppercut, r/ hook

Round 6. L/Uppercut,  r/uppercut, l/uppercut, r/hook, l/hook

Round 7. Jab, duck, jab

Round 8. Jab, duck, jab, cross

Round 9. Jab, duck, jab, cross, l/ uppercut

Round 10. Jab, duck, jab, cross, l/ uppercut, r/ hook

Round 11. Jab, cross, l/hook

Round 12. Jab, cross, l/hook, r/hook

If you are a natural left hander, switch all of the left side punches to right and right punches to left.

Hopefully this workout will help to alleviate any built up frustration that you have lingering.

Have fun!!!!

20

Sep

Man Up Monday Personal Fitness Workout 11

Good morning and welcome to a another Monday. The weather is looking a little gloomy today so you will really have to man up to get stuck into today’s workout.

Today workout is:
50 push ups
400m run
50 squats
400m run
50 chin ups / horizontal pull ups
400m run
50 Lunges
400m run
50 sit ups
400m run

Good luck and enjoy the workout.

Remember to time yourself and post your result below.

13

Sep

Man Up Monday Personal Fitness Workout 10

It’s Monday and that means it’s time to Man Up and get your week started with a great workout.

Today’s workout is a mix of body weight resistance and running.

Start by setting up some cones about 30m apart from each other. Start off next to one cone and do 20 push ups then run to the other cone and do 18, continue this going down by 2 reps every time until you have go down to 2 push ups.

Repeat this for squats, sit ups, dips and get ups.

Time yourself for this and post your time below.

Good luck and enjoy the workout

View image at original source: http://bit.ly/6u83LB