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Weekly Workout 10 – Legs/Arms/Abs

Duration:

30 minutes.

Method:

This program follows a ‘leg, arm, ab’ sequence throughout the 12 exercises for a balanced workout. Perform each exercise for 50 seconds, with 10 seconds rest in between. Complete 2 full rounds (or 3 if time/fitness level allows) allowing for 1 minute of rest time in between rounds. Go get em!

Exercises:

1. LEGS. Get Ups

2. ARMS. Pushup Twist

3. ABS. Butterfly Toe Touches

4. LEGS. Squat 1,2,3

5. ARMS. Crab Dance

6. ABS. Situp Touch

7. LEGS. Half Burpee

8. ARMS. Dips

9. ABS. Sitting Cycles

10. LEGS. Side Lunge

11. ARMS. Spiderman Pushup

12. ABS. Mountain Climber Out/In

Complete 2-3 rounds depending on fitness level/time-constraints. Allow for 1 minute rest in between rounds.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 9 – Superhero

Duration:

30 minutes.

Method:

Following suit from Workout 8, this program is split into two sections. The first section contains 3 x 3-minute rounds. Each 3 minute round consists of 2 different exercises (A, B). Perform exercise A for 30 seconds, then exercise B for 30 seconds. Repeat this a total of 3 times without rest (3 mins in total). Allow 1 minute of rest in between 3-minute rounds. The second section contains 3 x 4-minute Tabata rounds. Perform exercise for 20 seconds, rest for 10. Repeat this a total of 8 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

30/30 Rounds

1. a. Spiderman b. Mountain Climbers

2. a. Superman b. Alternating Extension

3. a. Aquaman b. Half Burpee

Tabata Abs

1. Situp Touch

2. Crossovers

3. Lateral Leg Raise

Checkout our FREE Tabata Track Download to help you keep time… When the beat kicks in, it’s time to exercise. When the beat stops/filters out, your 10 seconds rest begins.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 8 – The Twist

Duration:

30 minutes.

Method:

This program is split into two sections. The first section contains 3 x 3-minute rounds. Each 3 minute round consists of 2 different exercises (A, B). Perform exercise A for 30 seconds, then exercise B for 30 seconds. Repeat this a total of 3 times without rest (3 mins in total). Allow 1 minute of rest in between 3-minute rounds. The second section contains 3 x 4-minute Tabata rounds. Each Tabata round consists of 2 different exercises (A, B). Perform exercise A for 20 seconds, rest for 10, then perform exercise B for 20 seconds, rest for 10. Repeat this a total of 4 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

30/30 Rounds

1. a. Mt. Climber Out/In b. Wide Grip Pushup

2. a. Starfish b. Crab Twist

3. a. Start Jumps b. Toe Taps

Tabata Rounds

1. a. Alternating Extension b. Crab Kick

2. a. Hip Raise Twist b. Sitting Cycles

3. a. Squat 180 b. Deep Squat

Checkout our FREE Tabata Track Download to help you keep time… When the beat kicks in, it’s time to exercise. When the beat stops/filters out, your 10 seconds rest begins.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 7 – L-Course

Duration:

30-45 minutes.

Method:

Set up cones 10m apart as illustrated below. Each cone represents an exercise listed below. Move in between the cones using the mobile exercises also listed below. Perform 20 reps at each cone, before moving 10m to the next cone. If space is tight, you can simply set up 2 cones, 10 apart and move back and forth completing the program. Complete 3 full rounds of this program, allow 1 minute rest in between rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

1. Kangaroo Hop > Burpees

2. Crab Walk > Commandos

3. Lunge Walk > Pushups

4. Left Wheel Walk > Squat Jumps

5. Right Wheel Walk > Crossovers

6. Creep Hop > Get-Ups

7. Sumo Walk > Lateral Leg Raise

8. Shuttle Run > 1 Minute Rest

Complete 3 rounds in total, with 1 minute rest in between each round.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 6 – Combos

Duration:

40 minutes.

Method:

This program consists of 4 exercise combos which target different muscle groups for a full body workout. Start with Combo 1 and complete 1 rep of each exercise, then 2 of each, 3 and so on. Keep counting up by 1 rep for 9 minutes without rest. Allow one minute rest in between before repeating this process for Combo 2, 3 and 4. Remember to warm-up and cool-down – enjoy!

Exercises:

1. Combo 1 (LEGS) > Burpees, Squat Jumps, Get-Ups

2. Combo 2 (ARMS) > Pushups, Dips, Commandos

3. Combo 3 (BACK/BUM) > Alive Bug, Pelvic Raise, Leg-Ups

4. Combo 4 (ABS) > Sitting Cycles, Toe Touches, Crossovers

Count up by 1 rep for 9 minutes at each combo, before moving on to the next combo. Allow 1 minute of rest in between combos.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 5 – Dumb As

Duration:

30 minutes.

Method:

This program requires some sort of resistance, although it doesn’t have to be a set of dumbbells. You can use any household item of equal weight, i.e. canned food, water bottles, wine bottles (don’t drop them…). If you have a set of 1-5kg dumbbells, great! If you feel your weight is too light, you can increase the reps (50 becomes 100, 20 becomes 40). Don’t forget to warm up and cool down, enjoy!

Exercises:

1. Upper Cuts x 50

2. Lateral Raise x 20

3. Front Raise x 20

4. Straight Punches x 50

5. Bent Over Tri. Extension x 20

6. Squat Jump Press x 20

7. Hooks x 50

8. Reverse Fly x 20

9. Sit-up Punch x 20

3 rounds in total. For a cardio workout, try to complete the entire program without rest.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 4 – Square of Doom

Duration:

30-45 minutes.

Method:

Setup cones in a square, roughly 10m apart. Spidey walk to cone 1, perform 20 x pushups. Spidey walk to cone 2, perform 20 x mountain climbers, and so on. On the second lap sub-out the spidey walk for the lunge walk (see below). Complete 3 full rounds of the program (1 round = 1 lap spidey walk + 1 lap lunge walk with exercises in between). Warm-up and cool-down exercises can be found below – enjoy!

Exercises:

1. Pushups x 20 > Spidey Walk 10m

2. Mountain Climbers x 20 > Spidey Walk 10m

3. Burpees x 20 > Spidey Walk 10m

4. Alternating Reverse Crunch x 20 > Spidey Walk 10m

5. Squat Jumps x 20 > Lunge Walk 10m

6. Kickouts x 20 > Lunge Walk 10m

7. Start Jumps x 20 > Lunge Walk 10m

8. Lateral Leg Raise x 20 > Lunge Walk 10m

3 rounds in total. For a cardio workout, try to complete the entire program without rest.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 3 – On The Move

Duration:

30-45 minutes.

Method:

Set up markers 10m apart in a straight line. Begin with 50 pushups, then lunge walk up and back between the cones (20m), then perform 50 mountain climbers, squat hop up and back, and so on following the program below.

Exercises:

1. Pushups x 50 > Lunge Walk 20m

2. Mountain Climbers x 50 > Squat Hop 20m

3. Alternating Reverse Crunch x 50 > Duck Walk 20m

4. Butterfly Toe Touches x 50 > Sumo Walk 20m

5 rounds in total, decreasing reps by 10 each round. Mobile exercises remain at 20m every round.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 2 – Hybrid 400

Duration:

45 minutes.

Method:

Hybrids are two exercises that are joined together to create a new challenging one that targets multiple areas of the body. Perform 40 reps of each exercise, then 30 of each, then 20 and so on. The countdown will have you complete 100 reps of each exercise by the end of the program. Remember to warm-up before you start, you’re in for a tough 400 reps!

Exercises:

1. Get Up Squat Jumps x 40, 30, 20, 10

2. Burpee Mountain Climbers x 40, 30, 20, 10

3. Pushup Commandos x 40, 30, 20, 10

4. Sit-up Twists (with or without weight) x 40, 30, 20, 10

4 rounds in total, decreasing reps by 10 each round.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 1 – Sevens

With many group fitness sessions across the country postponed due to current public health concerns, we’re posting a free bodyweight workout each week that you can perform at home. Our weekly posts will include instructions and videos with exercise demonstrations. For all of these workouts and more, you can check out our ebook on Amazon here. Our warm-up and cool-down sequence can be found at the bottom of this post. For support, email info@fitandfiring.com.au. Enjoy, and feel free to leave your comments below!

Video Exercise Manual:

Duration:

30 minutes.

Method:

Perform 7 reps of each of the below exercises, followed by a 1 minute recovery jog. If space is tight, you can jog on the spot. Repeat 7 times without rest. This program is designed to overload the legs, working to fatigue. Be sure to perform a solid warm-up and cool-down in conjunction with this program. All of the exercises in this program are demonstrated below in the video exercise manual.

Exercises:

1. Squat Jumps x 7

2. Lunge Jumps x 7

3. Burpees x 7

4. Start Jumps x 7

5. 180 Squat Jumps x 7

6. Tuck Jumps x 7

7. Half Burpees x 7

One minute recovery jog, repeat 7 times.

Warm-Up Exercises

Cool-Down Exercises

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