PT Session with Rose – 15 min in came down with the tummy bug and had to pull the pin.
Tag Archives: rose
Workout – 8 March, 2011
PT Session with Rose:
- Warm Up: 15 Min Ride
- Circuit (4 Times)
- 10 * Lunges with over head weight (15kg)
- 10 * Upright Row (60 kg)
- 10 * Kettle Bell Swings (16kg)
- 10 * O-leg sit ups
- 5 Flights of Stairs
- 40 Medicine Ball Wall Throws (5kg)
- Tabata Intervals (4min) – Running on 12 Km/h
- Stretches
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
Workout – February 15, 2011
PT Session with Rose
- Warmup – 10min Ride
- Outdoor Session
- Ropes
- Running
- Boxing
- Abs
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
Workout – January 25, 2011
PT session with Rose
- Warm up – 5 min ride
- 1km Row (3:50- ish)
- 5 bar bell rows (60kg), 10 Pushups, 15 Jump Squats every minute for 15 minutes (I got to about 7 then it all went a bit downhill – disappointed with that effort )
- 2 sets of 15 Pull Ups + 15 Dumb Bell Bicep Curls (7kg)
- 2 sets of 15 Overhead Tricep Extensions (12.5kg)
- 110 Mixed Ab Exercises
- Stretches
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
Workout – January 11, 2011
First PT Session of the year with Rose:
- 15 min warm up on Bike
- 300m Row (Sprint) + Stair Climb (5 floors) + 20 Jet Star Star Jumps + 30 Pushups + 50 Bicycle Crunches + 50 Squats
- Repeat Above
- Three times Lat Pull Downs (70kg x 10) + Seated Row (9(?) x 10)
- Stretches
Weighed in at 87.1kg and 21.1% Body Fat
Workout – 22nd March, 2011
PT Session with Rose.
Weighed in at 80.7kg, 17.7% Body Fat.