Man Up Monday Personal Fitness Workout #9

Its the first Monday of spring and so far it’s looking like another great day. So yet again it will be perfect to get outside and have a bit of a run.

For todays workout you will need to mark out 1km, many running tracks will have 1km markers along the way, or it will be 2 1/2 laps of an athletics track and roughly the same for a footbal oval. You will also need a stop watch.

After a good warm up;

Run the 1km as fast as possible

Rest for 3 minutes

Repeat this and try to get your time within 10 seconds of the original.

The workout will end once your time has dropped more than 30 seconds below your original time.

Good Luck

Let us know how you go. Post your best time and the amount of 1km runs you did.

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Man Up Monday Personal Fitness Workout #8

Welcome to Monday, yet again it looks like it’s going to be another awesome day in Melbourne. Perfect weather to get outdoors for todays Man Up Workout.

The workout is listed below but the exercises do not have to be performed in any particular order and you can break them down into smaller blocks of set and reps as long as you finish on 100 reps.

100 push ups
100 squats
100 sit ups
100 horizontal pull ups
100 dips
100 lunges
100 seated ab twist (with weight/ medicine ball if available)
10 x 100m sprint

Good luck.



Man Up Monday Personal Fitness Workout #7

Monday is here and it’s time to get your dose of man up. The best part is it looks like it is going to be an absolutely beautiful day. Perfect for heading outdoors and getting stuck into a solid workout.

For today’s workout head down to your local park/playground and we will have a resistance session utilizing the play equipment

Perform the following exercises as a circuit;

Box jumps x 12 – ( find a platform or bench between 20 – 50cm high depending on ability, and jump on top of it and step back down)

Chin ups x 10 – ( use a monkey bar for chin ups.)

Dips x 12 – use some parallel bars or rails to perform some full weighted dips or a bench to keep your feet on the floor)

Step up x 12 – On platform keep one foot on platform and stand straight up until both feet are on the platform then step back down. Do 12 then switch feet.

Pole climb x 3 – Use a vertical pole and start sitting on the floor at the base and climb to the top without using you legs then slide down.

Push ups x 20 – you can vary these by having your feet or hands raised.

Repeat the circuit 5 times.

Good luck and enjoy the workout.



Man Up Monday Personal Fitness Workout #6

It’s Monday and the perfect time to Man Up a little. Given the weather this morning it really is going to be a case of having to Man Up and just get out there.

We want to make sure you stay nice and warm today so we have a big session planned to keep you on your toes.

Find your self a large open area such as a sports ground or even a running track and measure out (stepping out is fine) 100m, 80m, 60m, 40m & 20m.

The workout will be sprinting

10 x 100m

8 x 80m

6 x 60m

4 x 40m

2 x 20m

For recovery in between sprints just walk back to the starting point and take off once you get back to the beginning.

For an added challenge you can start the sprint by lying flat on the ground and getting up as quick as possible and sprinting through to the end.

Good Luck!

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Man Up Monday Personal Fitness Workout #5

Did you have a pretty soft weekend? Well it’s time to man up a little with the Man Up Monday workout.

This week we have a cardio session in the great outdoors. For this one you will need to find yourself an athletics track or football oval.

The workout will be 4 x 400m sprints in 4 minutes.
This will be one lap of an athletics track and should roughly be one lap of a football oval. The aim is to run as fast as you can around the track /oval. Your rest will be the remainder of the time left in the 4 minutes (eg: if it takes you 1 minute & 20 seconds to run a lap then you will rest for 2 minutes & 40 seconds) so the faster you run the more rest you have earned! Repeat this until you have done 4 laps.

Make sure you have a good warm up before commencing the first sprint.

Take note of all of your times and post them up along with the location of the track or oval you ran around


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Man Up Monday Personal Training Workout 4

Well folks here it is, the kick start to your weeks training to get you back into the gym after the weekend. The ‘Man Up’ workouts are designed to be tough and not for the faint hearted. And today’s is no exception. And for today’s workout only attempt this if you have a workout partner with you that is a competent ‘spotter’ as you will be required to lift heavy loads.

For today’s session you are going to do a one repetition maximum (1RM) for a few different exercises. Knowing this will be helpful in your training, to help set appropriate weights that will challenge you and help maximize your results.

The protocol for this is the same for all exercise’s but we will start with the bench press.

Warm up with a set of 10 repetitions using a light – moderate weight.
Rest for 3 minutes

With a moderate – heavy weight perform 5 repetitions.
Rest for 3 minutes

Now starting the main protocol add around 5% to the previous weight lifted and perform 1 rep.
Rest for 3 minutes

From here continue to add weight in small increments. Performing 1 rep and resting for 3 minutes.

Your 1RM will be the last weight successfully lifted.
Eg: 50kg lifted successfully
52.5kg lifted successfully
55kg lifted successfully
57.5kg lifted successfully
60kg NOT lifted successfully

Your 1RM will be 57.5kg

You should aim to reach your maximum within 4-5 attempts which is why it is very important to start on an appropriate weight for your strength levels. The 3 minutes rest is important allow your muscles a chance to recover from the previous attempt.

Once you have completed the bench press test repeat the protocol for:
Squat: but ensure you have an excellent technique if you are to attempt this, if you are unsure at all use dumbbells rather than a barbell.

Chin ups: if you are unable to do a chin up you can use the assisted machine for this and reduce the assistance as you go.
To add weight to a chin up you can use a weight belt, chain and weight plate or place a dumbbell between your lower legs and secure by crossing your ankles.

If you suffer from or at risk of heart disease or high blood pressure please DO NOT attempt this for your own safety.
Also as the test requires you to ‘fail’ to determine the result, that is why it is extremely important to have a ‘spotter’ with you for safety reasons.

Be sure to post your results. We would love to know how you went.