Day 52 for 52 BURPEES
Well the end of the year has come, but the beginning for RAPIDFITNESS to continue its following. I'd like to give a great big THANKYOU for all of the support from the fantastic crew that have been training hard since the start, it's been great seeing the progress everyone has been making. I look forward to continuing that with you next year.
It will be hard but I will aim to put out those burpees on Xmas Day and I'll try to get a picture up to show its been done.
Today was the last workout for the year and the first mother, daughter challenge which was awesome to see Hazel put the pressure on her mum. Could be a new one for 09.
Warmup
10 Burpees
20 Stepups
3x
Workout
100m High knees
15 Situps
15 Jumping Squats
100m Butt Kicks
15 Situps
15 Jumping Squats
3 rounds
Hazel - 9.12
Rachel - 10.11
Monday, December 22, 2008
Saturday, December 20, 2008
20/12/08 - Half way
Day 50 for 50 BURPEES.
We are half way there with the burpee challenge, no other perfect time than to keep it going strong for the next two weeks in particular.
For all you hard taskers the burpees done to date are 1275. WooHoo!
Warmup
10 Pullups
20 Lateral Bridges
15 Alt. Lunges
3x
Workout
800m Run
25 Pushups
800m Run
50 Full body Situps
800m Run
75 Squats
800m Run
Time:
Rach - 10.00
Jane - 10.00
Anna - 10.42
Sarah - 11.07
We are half way there with the burpee challenge, no other perfect time than to keep it going strong for the next two weeks in particular.
For all you hard taskers the burpees done to date are 1275. WooHoo!
Warmup
10 Pullups
20 Lateral Bridges
15 Alt. Lunges
3x
Workout
800m Run
25 Pushups
800m Run
50 Full body Situps
800m Run
75 Squats
800m Run
Time:
Rach - 10.00
Jane - 10.00
Anna - 10.42
Sarah - 11.07
Thursday, December 18, 2008
17/12/08 - Increasing your ROM (not RAM)
Day 47 for 47 BURPEES.
Throughout your time of training at RAPIDFITNESS alot of focus goes towards increasing your strength and cardiovascular endurance. We still make it an important part of our routine to increase flexibility. If we can increase our range of motion(ROM) we increase the ability to recruit a greater amount of muscle fibre, increasing the capacity for greater strength over that given range. Performance is enhanced when your strength and flexibility are balanced. So while your sitting down watching T.V you could do some stretches.
Warmup
Dynamics
Workout
Tabata - 20s of work 10s of rest x 8 intervals, 1min recovery between exercises.
Pushups
Jumping Lunges
exa-tube Shoulder Press
exa-tube Squats
Total Scores:
Jane - 50
Fou - 58
Sarah - 46
Rachel - 53
Throughout your time of training at RAPIDFITNESS alot of focus goes towards increasing your strength and cardiovascular endurance. We still make it an important part of our routine to increase flexibility. If we can increase our range of motion(ROM) we increase the ability to recruit a greater amount of muscle fibre, increasing the capacity for greater strength over that given range. Performance is enhanced when your strength and flexibility are balanced. So while your sitting down watching T.V you could do some stretches.
Warmup
Dynamics
Workout
Tabata - 20s of work 10s of rest x 8 intervals, 1min recovery between exercises.
Pushups
Jumping Lunges
exa-tube Shoulder Press
exa-tube Squats
Total Scores:
Jane - 50
Fou - 58
Sarah - 46
Rachel - 53
Monday, December 15, 2008
15/12/08 - Burpee Challenge
Day 45 for 45 BURPEES.
It was 45 days ago that we started the burpee challenge in its informal way, that it was put out to people who were interested in partaking. NO contract or secret handshake, just a challenge of determination. So I'm interested in who's still determined to see this through, post me your comments or thoughts on how your keeping youself in the game.
Warmup
20 Lateral bridges
10 Bench dips
10 Burpees
3x
Workout
400m Run
400m Travel Lunge
Fou - 4.43
Amanda - 5.06
Jane - 4.52
Sarah - 4.57
15 Situps
10 Pushups
10 Squats
3x
It was 45 days ago that we started the burpee challenge in its informal way, that it was put out to people who were interested in partaking. NO contract or secret handshake, just a challenge of determination. So I'm interested in who's still determined to see this through, post me your comments or thoughts on how your keeping youself in the game.
Warmup
20 Lateral bridges
10 Bench dips
10 Burpees
3x
Workout
400m Run
400m Travel Lunge
Fou - 4.43
Amanda - 5.06
Jane - 4.52
Sarah - 4.57
15 Situps
10 Pushups
10 Squats
3x
Saturday, December 13, 2008
13/12/08 - 12 days to Xmas
Day 43 for 43 BURPEES!
As today is exactly 12 days to xmas, this has been the instigator behind todays workout. Everyone showed a strong effort for such the biggest workout yet.
Well done crew, most impressed.
Warmup
800m Run
Workout
1 x Shuttle run
2 x Burpees
3 x Bench dips
4 x Jumping lunges (each leg)
5 x Situps
6 x Bench jumps
7 x Pushups
8 x Squats
9 x Mountain Climbers (each leg)
10 x Bird pickers
11 x Arch rocks
12 x Jumping Pullups
1st round 1x Shuttle run, 2nd round 2 x Burpees, 1 x Shuttle run, 3rd round 3 x bench dips, 2 x burpees, 1 x shuttle run and so on till you get to the 12 round.
Rachel - 22.01
Kirsten - 23.45
Amanda - 23.38
Hilary - 24.17
Jane - 22.12
As today is exactly 12 days to xmas, this has been the instigator behind todays workout. Everyone showed a strong effort for such the biggest workout yet.
Well done crew, most impressed.
Warmup
800m Run
Workout
1 x Shuttle run
2 x Burpees
3 x Bench dips
4 x Jumping lunges (each leg)
5 x Situps
6 x Bench jumps
7 x Pushups
8 x Squats
9 x Mountain Climbers (each leg)
10 x Bird pickers
11 x Arch rocks
12 x Jumping Pullups
1st round 1x Shuttle run, 2nd round 2 x Burpees, 1 x Shuttle run, 3rd round 3 x bench dips, 2 x burpees, 1 x shuttle run and so on till you get to the 12 round.
Rachel - 22.01
Kirsten - 23.45
Amanda - 23.38
Hilary - 24.17
Jane - 22.12
Thursday, December 11, 2008
10/12/08 - Stay Well Hydrated
Day 40 for 40 BURPEES
Remember to maintain good hydration as the weather gets warmer and as you increase exercise activity(running around the beach). Around 70% of your total body weight is water, depending on body fat levels. Water transports glucose, oxygen, and essential nutrients to the working muscles. Allowing for a more efficient system. The easiest way to stay ontop of consuming enough is keeping a 750ml bottle with you and finshing 3-4 bottles throughout the day. Post your comments on how you stay ontop of consuming enough water.
Warmup
Shuttlerun with backwards run
Shuttlerun with 3 pushups
shuttlerun with 5 situps
3x
Workout
7 Depth Jumps
9 Bench Jumps
11 Burpees
5 rounds
Amanda - 10.35
Jane - 10.33
Remember to maintain good hydration as the weather gets warmer and as you increase exercise activity(running around the beach). Around 70% of your total body weight is water, depending on body fat levels. Water transports glucose, oxygen, and essential nutrients to the working muscles. Allowing for a more efficient system. The easiest way to stay ontop of consuming enough is keeping a 750ml bottle with you and finshing 3-4 bottles throughout the day. Post your comments on how you stay ontop of consuming enough water.
Warmup
Shuttlerun with backwards run
Shuttlerun with 3 pushups
shuttlerun with 5 situps
3x
Workout
7 Depth Jumps
9 Bench Jumps
11 Burpees
5 rounds
Amanda - 10.35
Jane - 10.33
Tuesday, December 9, 2008
8/12/08 - Christmas time
Day 38 for 38 BURPEES>
Now that Christmas is almost on top of us and the pressure is starting to pickup, the kids maybe out of school now. It is still important that you get those workouts in and keep that time for yourself as strange as it may seem it will allow you to deal with the pressures alot more easily. You can always let me know how you are try to keep the balance.
Warmup
30s Step ups
30s Bench dips
30s Mountain climber
30s Rest
3x
Workout
200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Push ups
Time:
Emma - 13.30
Now that Christmas is almost on top of us and the pressure is starting to pickup, the kids maybe out of school now. It is still important that you get those workouts in and keep that time for yourself as strange as it may seem it will allow you to deal with the pressures alot more easily. You can always let me know how you are try to keep the balance.
Warmup
30s Step ups
30s Bench dips
30s Mountain climber
30s Rest
3x
Workout
200m Run
20 Burpees
400m Run
40 Squat jumps
600m Run
60 Jumping lunges
800m Run
80 Push ups
Time:
Emma - 13.30
Sunday, December 7, 2008
6/12/08
Day 36 for 36 BURPEES.
Warmup
Bear Walk 20m
5 Pushups
Tiger Crawl 20m
5 Pushups
3x
Workout
400m Run
35 Travel Lunges
25 Situps
15 Exa-tube Thrusters
3 rounds for time:
Emma - 10.04
Kirsten - 11.38
Anna - 10.15
Jane - 10.01
Warmup
Bear Walk 20m
5 Pushups
Tiger Crawl 20m
5 Pushups
3x
Workout
400m Run
35 Travel Lunges
25 Situps
15 Exa-tube Thrusters
3 rounds for time:
Emma - 10.04
Kirsten - 11.38
Anna - 10.15
Jane - 10.01
Wednesday, December 3, 2008
3/12/08 - Running
Day 34 for 34 Burpees!
Is running the exercise you dread the most or look forward to when it comes to the workouts. Do you have a race you want to win or have a better time or do you just want to be better at it. I personally hate running any long distance and avoided like the plague when I was at school, in a game of football or basketball I could do that all day. As I have progressed with these workouts it is bearable as the distance is short and intensity high, which has increased my top end fitness and enabled me to be better at running. Tell me about what you have noticed since beginning your workouts.
Warmup
Dynamic warmup
Workout
200m Sprint
10 Burpees
5 rounds
Sarah - 7.04
Fou - 6.04
Finished with Tabata
Pushups
Leg drops
Is running the exercise you dread the most or look forward to when it comes to the workouts. Do you have a race you want to win or have a better time or do you just want to be better at it. I personally hate running any long distance and avoided like the plague when I was at school, in a game of football or basketball I could do that all day. As I have progressed with these workouts it is bearable as the distance is short and intensity high, which has increased my top end fitness and enabled me to be better at running. Tell me about what you have noticed since beginning your workouts.
Warmup
Dynamic warmup
Workout
200m Sprint
10 Burpees
5 rounds
Sarah - 7.04
Fou - 6.04
Finished with Tabata
Pushups
Leg drops
Monday, December 1, 2008
1/12/08 - Flexibility
Day 31 for 31 BURPEES.
Flexibility plays an important role in our day to day lives, allowing for easier movements such as leaning forward over the shopping trolley to grab an item of the shelf, getting in and out of the car, picking a baby up off the ground. All require good free movement particularly around the hips, legs and low back. When we have a greater range of motion (ROM) this also allows us to exercise in a greater capacity by utilising more muscle and in doing greater dynamic movements. Post your comments and let me know if you have noticed an increased ROM from your training.
Warmup
5 burpees
5 bench dips
5 lunges (each leg)
3x
Workout
20 step ups with a jump down
20 plank ups
20 bootstrappers
20 birdpickers
20 sit ups
5x
Kirsten - 22.06
Amanda - 21.02
Fou - 22.15
Sarah - 21.37
Flexibility plays an important role in our day to day lives, allowing for easier movements such as leaning forward over the shopping trolley to grab an item of the shelf, getting in and out of the car, picking a baby up off the ground. All require good free movement particularly around the hips, legs and low back. When we have a greater range of motion (ROM) this also allows us to exercise in a greater capacity by utilising more muscle and in doing greater dynamic movements. Post your comments and let me know if you have noticed an increased ROM from your training.
Warmup
5 burpees
5 bench dips
5 lunges (each leg)
3x
Workout
20 step ups with a jump down
20 plank ups
20 bootstrappers
20 birdpickers
20 sit ups
5x
Kirsten - 22.06
Amanda - 21.02
Fou - 22.15
Sarah - 21.37
Subscribe to:
Posts (Atom)