SUNDAY COMMUNITY SESSION – FREE at 3PM

SUNDAY COMMUNITY SESSION – FREE at 3PM

Haven’t had time to train since this whole COVID thing has turned your life upside down?  

Need to blow off some steam and work off some stress?

Want to connect with people?

Join us at 3pm for a free workout, streamed live on Zoom.

Use Zoom meeting ID 564-549-610 and password “community” to join in.

Today’s workout requires little experience.  Much of what you’ll be doing can be scaled or modified if needed, so don’t stress.  Jump in and have a go.  

All you will need is a weighted object about 5-10kg (lighter or heavier if you want).  If you have not got a weight, throw some books or canned food into a bag, or fill a bucket with water or dirt.  Use your imagination.

WORKOUT OF THE DAY

WARM-UP

Jogging, Star Jumps, Hip Swings, Squats, Push-ups, Sit-ups, Half Hindus, Frogs

 

CORE WORKOUT

2 rounds of 30 secs in each position:

Plank – Side Plank – Side Plank – Hollow Hold – Superman Hold

 

SHOULDER WORKOUT

7 min AMRAP (as many reps as possible) of:

5 Strict Handstand Push-ups or 10 Polar Bear Push-ups or 10 regular Push-ups

15 Crunches

20m Bear Crawl (10m forward/10m backward)

15 Toe Touches

10 Grappler Rows (5 on each side)

 

LEG WORKOUT

10 min AMRAP (as many reps as possible) of:

25 Jumping Double Taps or 25 Jumping Single Taps 

15 Goblet Squats

10 Frogs

5 Explodes

20 Russian Twists

 

2 SESSIONS TODAY – 8am and 3pm

WE HAVE TWO CLASSES FOR YOUR FITNESS PLEASURE TODAY – 8AM and 3PM

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

20 sec Lizard Stretch on each side

 

WARM-UP 2

2 rounds of:

30 sec Side Plank on each side

10 Split Stance Pulses on each leg

 

STRENGTH

3 rounds of:

40 sec Weighted Wallsit

20 Goblet Squats

10 Reverse Lunges

 

4 sets of (back to back – no rest)

10 Bicep Curls each arm

20 sec Gun Hold (each arm)

 

5 rounds of:

15 Grappler Rows each arm (back to back – no rest)

 

WHO IS KEEN FOR A CHIPPER??????

WELCOME TO FRIDAY! We have big Chipper for your today – get after it!

Today’s Live-streamed classes will be at:

6.00am

7.00am

9.30am

4.00pm

7.00pm

*there is no 5.30pm session today

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

10 x Lizard Rotations

 

WARM-UP 2

2 rounds of:

10 Butterfly Hip Raises

20 Shoulder Taps

 

CONDITIONING

100 Double Unders/Singles/Jumping Double Taps

-then-

3 rounds of:

10 Burpees

5 Strict HSPU/10 Polar Bear Push-ups

-then-

3 rounds of:

30 Squats

15 Push-ups

-then-

3 rounds of:

20m Handstand Walk/20m Bear Crawl

20m Walking Lunges

THURSDAY SPECIAL

TODAY’S CLASSES ONLINE ARE:
6.00am, 7.00am, 9.30am, 3.00pm (barbell class), 4.00pm , 4.15pm (Young Guns) 5.30pm and 7.00pm

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

20 sec Lizard Stretch each side

 

WARM-UP 2

2 rounds of:

30 sec Side Plank each side

10 Split Stance Pulses each side

 

STRENGTH SUPER-SETS

4 sets of:

6 Bulgarian Split Squats each leg

10 Single-Leg RDL’s

 

3 sets of:

10 Goblet Cossack Squats (5 each side)

20 Russian KBS

 

CONDITIONING

6 min AMRAP:

20m Bear Crawl

5 Half Hindus

10 Explodes

HUMP DAY CONDITIONING

Jump into one of our Live Streamed Classes at 6.00am, 7.00am, 9.30am, 4.00pm, 5.30pm or 7.00pm.

WORKOUT OF THE DAY

WARM-UP 1

2 rounds of:

20 sec Deep Squat

10 Lizard Rotations

 

WARM-UP 2

2 rounds of:

10 Butterfly Hip Raises

20 Shoulder Taps

 

CONDITIONING

20 min EMOM

1) 10 Burpees

2) 10 Squats + 10 Squat Jumps

3) 12 KB/DB Snatches or Odd Object Ground to Overhead

4) 30 Russian Twists with Odd Object

 

Upper Body Stamina

10 min EMOM

1) 10 Self Supported Rows on each arm/10 Inverted Rows/10 Bent Over Rows

2) 20 Push-ups

 

 

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