Tag Archive | "challenge"

Running legs

WoW – Mondays Workout 21/04/2014

Today’s workout is a simple time trial to test your current level of aerobic fitness.

Run or row 5000 meters as fast as you can. You should complete the distance feeling like you could not have gone any faster. This means you should be working at very close to your anaerobic threshold – the highest sustainable aerobic level.

Warm for 3-5 minutes before and then cooldown for 3-5 minutes after.

Although this is a flat-out workout, make sure you don’t go off too fast too soon as you need to be able to finish the distance. better to go out a little conservatively and then pick up the pace for the last half of the distance.

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Press ups – full

WoW – Thursdays Workout 17/04/2014

With thanks to CrossFit for this particular workout, all you’ll need is a chin up bar and a stopwatch. This workout hits all your major muscles and 20 minutes and is a great “stop gap workout when time is against you…

Perform the following sequence as many times as possible in 20 minutes:

5 pull ups
10 press ups
15 squats

Adjust the rep count to suit your individual fitness abilities. If necessary, substitute body rows for pul

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WOW – Mondays Workout 31/03/2014

Rowing is a great workout,  interval training is a great fat burner and this workout combines the two!

Name: Broken 5000 Meter Rowing Challenge
Duration: Against the Clock
Equipment: Rowing machine
Method: Row the following intervals. Increase your pace slightly for each interval and finish with an all out sprint! 

  • 2,000 meters (e.g. 2.10 per 500 meter) 
  • Rest 3 minutes 
  • 1,500 meters (e.g. 2.00 per 500 meters)  
  • Rest 2 minutes 
  • 1,000 meters (e.g. 1.55 per 500 meters) 
  • Rest 1 minute 
  • 500 meters (e.g. 1.50 per 500 meters)








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WoW – Thursdays workout 27/03/2014

Today’s workout is a straight forward race against the clock consisting of both cardio and endurance exercises. If you can’t complete all of the repetitions in a single set, feel free to chip away by performing a few repetitions at a time until all the reps are completed and then move on. Remember, the clock is ticking so try to keep your rest periods to a minimum!

Run 1000 meters
20 chin ups
30 press ups
40 squats
Cycle 5000 meters
40 squats
30 press ups
20 chin ups
Row 1000 meters

Record your time and try to beat it next time you do this workout…

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WoW – Monday’s workout 24/03/2014

Today’s workout requires a little space and some marker cones but that’s it!

Sprinting is a great lower body exercise, cardiovascular conditioner and ultimately a fantastic fat burner as all that lactic acid ramps up your metabolism for hours after your workout. This workout uses a space-efficient way to get your sprint on…

Broken Hundreds

Mark out the following pattern on the floor using cones

—– 5 meters
———-10 meters
—————15 meters
——————–20 meters

Run out to the first marker and back, out to the second marker and back, out to the third marker and back and then out to the fourth marker and back. This totals 100 meters. Test for 60 to 90 seconds and repeat.

Alternatively, for a super tough workout, perform this sequence at the top of each minute for 10 minutes to total 10 reps.

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WoW – Thursdays Workout 20/03/2014

Todays workout is a simple timed challenge…

Do as many burpees in 10 minutes as you can.

Record your results and post below or on our facebook page!

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WoW – Mondays Workout 17/03/2014

Today’s workout uses a system called density blocks. Perform as many repetitions as you can in the given time, rest a moment and then move onto the next exercise and repeat. Simple but effective!

Select 3, 4 or 5 minutes per block depending on your fitness levels. Pace yourself and try to finish strongly!

Block 1
Burpees for 5 minutes

Block 2
Pull ups (substitute lat pull downs or body rows as necessary)

Block 3
Press ups

Block 4

Block 5
Stability ball crunches (or similar ab exercise)

Record the number of reps you perform for each block and try to beat that score when you repeat this workout.

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WOW – Mondays Workout 10/03/2014

Today’s workout is a leg session that uses mixed exercise modalities to work your quads, hamstrings and butt in numerous of ways using variations of the squat.

Name: Squat Triple Pyramid
Duration: Approximately 25 minutes
Equipment: Barbell, squat rack, free weights, timer
Method: Perform a 3 set pyramid of the following exercise increasing the weights set by set. Ideally, your last weight on the first exercise should be your first weight on the second exercise and so on… (See example below)

  1. Overhead barbell squats (e.g. 15 reps 20 kg, 12 reps 25kg, 10 reps 30kg)
  2. Front Squats (e.g. 15 reps 30kg, 12 reps 35 kg, 10 reps 40kg)
  3. Back squats (e.g. 15 reps 40kg, 12 reps 45kg, 10 reps 50kg)
  4. Tabata body weight squats*

* Tabata squats: 8-10 sets of bodyweight squats 20 seconds of work, 10 seconds recovery. Rest 1 minute between sets and 2 minutes between exercises.








Front squat







back squats








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med ball

WoW – Thursdays Workout 06/03/2014

Today’s workout will raise a few eyebrows at the gym but is certainly effective. Set up the equipment in advance so that you can rip through the exercises as fast as you can!

  1. Row 500 meters
  2. 20 reps 20″ box jump (adjust height to suit)
  3. 20 press ups (full or on knees as appropriate)
  4. 20 medicine ball slams (5-10kg ball)

Perform 5 laps as fast as possible. Record your time and try to be it when you next perform this workout.

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WOW – Mondays Workout 24/02/2014

Sprinting is a great workout for your legs and butt as well as a champion fat-burner. Try this workout to get your sprinting fix!

Name: Four by Four
Duration: 15 minutes
Equipment: Treadmill, timer
Method: Using a treadmill or an athletics track run 4 sets of 400 meters, going every 3 minutes i.e. start your stop watch as you begin your 1st 400 meters, on completion rest until the time reaches 3 minutes then go again. The faster you run, the longer you get to rest! If you prefer not to run, this workout can be done on as a rowing workout instead.

M & W running

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