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!



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.



Man Up Monday Personal Fitness Workout 19

Good morning, hope you had a great relaxing weekend. But now it is time to get stuck into yet another week and another big workout session. For today’s man up Monday workout we are going to implement the principles of Tabata training. Tabata training was developed as part of a study  by Japanese researchers and was found to have  great effect on improving aerobic and anaerobic endurance.

The Tabata training method is an form of interval training that consists of 20 seconds of high intensity work followed by 10 seconds rest and repeated for 8 sets.

For our training session today implement the Tabata method for the following exercises.

Squat Jumps


Push Ups


Horizontal Pull up


Remember all of these exercises should be performed at a high intensity for 8 sets of 20 seconds with a 10 second rest.

Good Luck

Comment below to let us know how you feel afterwards.



Man Up Monday Personal Fitness Workout 18

Moderation in ModerationGood morning, hope you had a great relaxing weekend. You will need it for todays workout as we are going to be doing a workout full of maximum repetitions. So for each of the exercises listed you will have to do as many repetitions as you can until you are unable to do any more.

Get started with a good warm up and then perform the following exercises until failure.

1. Jump Squats

2. Horizontal Pull Ups

3. Prone Hold

4. Alternating Staggered Push Up

Rest for 2 minutes

Do 3 sets of this and aim to try and get as close to your first set total in each of the following sets.

Be sure to post your results below.




Man Up Monday Personal Fitness Workout 17

Good morning, happy Melbourne Cup eve. You just have to love a sport loving city that gets a public holiday for a horse race. In the spirit of the Melbourne Cup today’s man up monday workout is going to be based around the number 32 (the length of the Melbourne Cup race is 3200m).


32 Squats

32 Push Ups

32 Horizontal Pull Ups

32 Second Prone Hold

Repeat this Circuit 4 times

Also makes for a total running distance of 3200m!

Record your time & let us know how you go!

Good Luck with your workout and with picking a winner in the Melbourne Cup (we’d love to get all of your tips for the race as well.)



Man Up Monday Personal Fitness Workout 16

Well guys, it looks as though we are going to have another day full of great weather, so what better way to enjoy the sun than getting outside for a huge cardio session.

For todays Man Up Monday workout you will need to get your self a stop watch as we will be doing some running with a bit of a fartlek training influence.

Make sure you have a good warm up and then follow these running patterns for 20 – 30 minutes:

Jog 1 min

Fast run (≈90% of max) 1 min

Slow jog / walk 30 sec

Fast run (≈90% of max) 1 min

Continue to cycle through this pattern for 20 -30 minutes

Let us know how you go with this type of Fartlek training.

Have fun  & enjoy the sunshine

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