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Workout of the Day


October 2, 2012 PDF Print E-mail
Written by Andrea   
Monday, 01 October 2012 16:32



“Baby Nate”
Advanced
For 15 minutes do:
4 pull ups
4 dips
8 Push-ups
12 one-armed kettlebell swings 12kg (6 each arm)
Intermediate
For 12 minutes do:
4 pull ups or progressions
4 dips
8 push ups
12 one-armed kettlebell swings 8kg
Beginner
For 9 minutes do:
4 pull up progressions
4 dips
8 push ups
12 one-armed kettlebell swings 4kg

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)


Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg


Beginner

For 10 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg


Do dips on rings or parallel bars. If you cannot do dips, use a band to assist you or do jump to support for each rep.

 
October 1, 2012 PDF Print E-mail
Written by Andrea   
Sunday, 30 September 2012 19:49



Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.

Run, row or walk, or use any combination of the three, until you have gone 2000-5000m.


 
September 30, 2012 PDF Print E-mail
Written by Andrea   
Saturday, 29 September 2012 17:04



Advanced

5 rounds

500m row

12 push ups


Intermediate

4 rounds

500m row

12 push ups


Beginner

3 rounds

500m row

12 push ups

 
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