Workouts
Not getting the results you want in the gym?
Finding it hard to find time efficient workouts?
LET US HELP!!
Each week check out this page to find out the workout of the week. We will do the hard work and find the exercises which will get you results…faster!
Week One
KETTLEBELL SMASH -
REPS: 21, 15, 9, 15, 21
Using a Kettlebell of your choice – approximately 20-25kgs for men, 10-15 kgs for women, perform sets of both high kettlebell swings and sumo deadlift high pulls for each of the five sets of reps.
(i.e. perform 21 high kettlebell swings followed by 21 sumo deadlifts, then 15 of each, then 9 of each, etc)
Keep both hands on the kettlebell at all times when performing the movements, and DON’T take ANY breaks!!
PENALTY: If one or both hands come off the kettlebell, or if you stop for a break get down and give us 5 burpies! Yes, that’s 5 burpies each time you are penalised!
If you don’t completely understand the workout or how to perform a movement just come and ask us! We are always happy to help!
ON YOUR BIKE -
Interval Training – Warm up 10 minutes on low resistance level (3 to 4)
Sprint for 30 seconds at a time at 4x the resistance level of your rest.
Pyramid your breaks up and down in 30 second lots (from 30 seconds up to 2 mins, then back down to 30 seconds)
i.e. 10 minute warm up on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 30 seconds on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 60 seconds on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 90 seconds on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 120 seconds on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 90 seconds on level 3 or 4
Sprint fo 30 seconds on level 12 to 16, then break for 60 seconds on level 3 or 4
Sprint for 30 seconds on level 12 to 16, then break for 30 seconds on level 3 or 4
Lower resistance to level 2 and cool down for 5-10 minutes
NOTE: Be sure to drink PLENTY of water, and be careful when getting off the bike as your legs may be a bit wobbly!!
