Tag Archives: good

Workout – 22nd March, 2011

PT Session with Rose.

  • Warmup – 5 min Bike (random sprints)
  • Freemotion Machine – 1min on level 3, 6, 9, 12, 15 then back down
  • Tabata Intervals – 8min.
  • Tabata Intervals – 8min.
  • 1km Wowing Machine Sprint (3:53)
  • Abs
  • Stretches

Weighed in at 80.7kg, 17.7% Body Fat.

Published: March 22, 2011 | • , | Comments closed

Workout – February 22, 2011

PT Session with Rose

  • Warmup 10min ride / walk
  • Tabata Intervals – 20sec Sprint (12km/ph + 8 incline) – 10sec Break – Eight Times. Did this 3 times with 2 min rest period in between.
  • Tabata Intervals – Pushups – 8 * 20 seconds
  • Tabata Intervals – O Leg Sit Ups – 8 * 20 seconds
  • Tabata Intervals – Bent Over Row – 50kg – 8 * 20 seconds

Weighed in at 82.7kg – 18.8% Body Fat

Published: February 22, 2011 | • , , | Comments closed

Workout – February 1, 2011

PT Session with Rose

  • Warm up – 5 min ride
  • 10 Push-ups every min for 6 mins
  • Rowing + Kettle Bell Swings
    • 500m row + 10*10kg Kettle Bell Swings,
    • 400m row + 8*10kg Kettle Bell Swings,
    • 300m row + 6*10kg Kettle Bell Swings,
    • 200m row + 4*10kg Kettle Bell Swings,
    • 100m row + 2*10kg Kettle Bell Swings
  • 2 min Jog
  • 20 sec sprint every 30sec for 6 mins (10 Incline @ 12 km per hour)
  • Stretches

84.9kg and 18.9% Body Fat

Published: February 1, 2011 | • , | Comments closed

Workout – January 18, 2011

PT Session with Rose

  • Warm up – 5 Min Bike
  • 10 Mins – Intervals on the Treadmill (16 / 6)
  • Outdoor Circuit with 14kg Rope (Crossfit-esk)
    • 1min skipping / 1min rope (up/down – large motion – left and right hand out of sync)
    • 30 Pushups / Bicycle Crunchs
    • 1min skipping / 1min rope (up/down – large motion – left and right hand in sync)
    • Wall ball throw + Kettle Bell Swing with 10kg Plate
    • 1min skipping / 1min rope (left/right -left and right hands out of sync)
    • 30 Dips + Abs
    • 1min skipping / 1min rope (up/down – small motion – left and right hand out of sync)
    • Wall ball throw with squats + 200m (?) Run
  • Stretches

Weighed in at 85.6kg and 19.9% Body Fat

Published: January 18, 2011 | • , | Comments closed

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