Abs Abs Abs! We know you want that hard flat abdomen! We have in store for you a quick 10 minute workout to destroy and rebuild your abs from start to finish!
Are you ready to burn your core? Make sure to warm up before you start the fire! This is going to be a quick 10 minute work-out! 1 minute Plank 1 minute inner-thigh ball-squeeze Squat 1 minute back extensions 1 minute Side Plank for each side 1 minute Hip Raises 1 minute Reverse Crunches 1 minute double leg lifts 1 min
Half-way through this year already! We have prepared for you a set of exercises for you to test out your strengths you have built up so far in your body. Let's see how far you've come! Power Lifting Total 1 Rep MAX - Dead-lift 1 Rep MAX - Weighted Squat 1 Rep MAX - Bench Press Pick up your weights and test out your strength. Find a weight that you can only lift once - make sure to take about 3 minute rest between each lift when finding your 1 rep max for each exercise, Recor
May you be healthy and fit this month! We have prepared for you a set of exercises for you to tackle overall all parts of your body, from shoulder to your toes. Up for the challenge? 8 Turkish Get Ups 10 Single Arm Snatches 14 kcal row - each cal = 1rep These exercises are amazing in bringing strengths and mobility to your hips and thoracic spines, and has a lot of movements to help you burn fat! Its IMPORTANT to note that for the Turkish Get Up, the movements are complex an
Autumn has arrived in Wellington, and this month we have a full body killer for you….Ready to sweat?? Time and record yourself, keep trying to improve over the month. 1-10 reps of goblet squats and burpees. 1 rep squat, 1 rep burpee 2 rep squat, 2 rep burpee 3 rep squat, 3 rep burpee and so on all the way to 10 reps each. You can use optional weights for the squats (range from 8 kg to 20kg kettlebell.) Burpee options - Full chest to ground and jump up hands clap overhead / ch
This A - Z challenge will really get your heart pumping! Give it a go!
A - Standing Bike pedaling x 1 min
B - TRX row x 10
C - Sit ups x 15
D - Powerbag split squat x 15ea (if to heavy do body weight)
E - 10kg Alternating lunges x 10ea (if to heavy or hard on knees do x 20 body weight squats)
F - Skipping x 100 (if cannot skip just do small vertical jumps with no rope)
G - Mountain Climbers x 60 (or plank for 30sec)
H - Incline Push up x 20
I - Bicycle crunch x 50
This month we have a Filthy Fifty workout to stretch you to your limits! Record your time and try and improve each week! One round of 50x Body weight squats
50x Bench/Box Dips
50x Bicycle Crunch
50x Jumping Lunges x25ea side
50x Push up (feet first then too knees if need be) x50
50x Leg up crunches Good-luck and go hard! #MonthlyChallenges
According to the British Rope Skipping Association, 10 minutes of skipping can have the same health benefits as a 45-minute run! Skipping is a full body workout which uses your abdominals to stabilise the body, legs for jumping, shoulders and arms for turning the rope, which is why this month, we have a skipping challenge for you! How fast can you skip in 2 minutes? We are looking to have some fun but the best score will get a personalized Results Room T-shirt!
You can have
Test to see how strong you are with these static holds. Bruce Lee used to train with isometric (static) contractions, and we all know how much of a weapon he was. Unleash your mental and physical strength with these 3 holds: ⦁ Ring Dead-Hang (an alternative to this is hang under the bar in a ring row position)
⦁ Wall Sit
⦁ Plank Your goal is to perform each exercise for the maximum amount of time you can manage, and then move on to the next one. You are allowed up
WINNING PAIR!! This month let's create some friendly competition. There will be two categories being contested for: Top member pair, top coach and member pair. There might even be a prize up for grabs... As a team you have to complete a 600m row (300m each). Though here is the catch, each team member must first complete eight room runs prior to their row, and then eight after. Time starts when person one starts running, and finishes when person two finishes running. ⦁ Set
This month we have two challenges to pick from (or do both for the super keen!)
Agility and strength. Agility:
On level 1, start at the first blue tile. Set the timer for one minute. Sprint to the third blue tile and then back to the start in a figure 8 pattern. When you get back to the start perform one burpee. See how many rounds you can complete after one minute. Strength:
Calculate 5% of your bodyweight (rounding up to the nearest kg) and get a dumbbell equal to that.