Workout of the week (all)

You are looking at the collection of our workouts of the week!

01/06/2015 - Full body workout

Warm up: 20 calorie row and stretch
Workout: 10 minute time cap
  • 30 box jumps
  • 25 kettle bell swings (24kg/16kg)
  • 20 pull ups (strict)
  • 15 wall balls
  • 10 sit ups
  • 5 push ups

08/06/2015 - Ab blast

Warm up: complete after normal workout
Workout: complete three times
  • 30 second plank
  • 20 incline medicine ball twists
  • 10 leg raises
  • 10 crunches

15/06/2015 - Toning

Warm up: 800m run
Workout: complete three times
  • 15 air squats
  • 15 tricep kickbacks (choose suitable weight for completion)
  • 15 dumbbell shoulder presses
  • 15 crunches
  • 15 lunges

22/06/2015 - Bodyworkz Mini Triathlon

Warm up: as desired.
Workout: complete once
  • 1000m row (level 10 for men, 7 for women)
  • 1000m bike ride (level 10 for everyone)
  • 1000m run (level 10-15 - scale to your speed)

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29/06/2015 - Short and Punchy Tabata!

Warm up: as desired.
Workout: complete once
  • Row x8 [20:10] - row 20 seconds, rest 10, repeat 8 times.
  • Squat x8 [20:10] - add weight as needed.
  • Plank (bridge) x8 [20:10] - not hard enough? Raise an arm or leg..

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06/07/2015 - Leg Nightmare

Warm up: 200m row and stretches
Workout: complete five times as fast as possible!
  • 10 Kettlebell swings (choose a weight where you can just get 10 in a row)
  • 10 Box Jumps
  • 10 Weighted Back Squats (choose a weight where 10 is just possible)
  • 10 Lunges: body weight (5 each side)

13/07/2015 - It's all about the back!

Warm up: as desired
Workout: complete three times
  • 10 Strict Chin Ups
  • 15 calorie row - Level 10 for men or 7 for women
  • 20 Bent Over Dumbbell Rows - 10 each side

20/07/2015 - Endurance

Warm up: as desired
Workout: sorry!
  • 10 Burpees and 200m Row
  • 20 Burpees and 400m Row
  • 40 Burpees and 800m Row leg raises
  • 60 Burpees and 1000m Row

27/07/2015 - Dynamic full body

Warm up: as desired
Workout: repeat three times
  • Battle ropes: 30 seconds
  • 15 Alternating bodyweight lunges
  • 10 Burpee box jumps
  • 15 Bicycle crunches

3/08/2015 - Core and Abs

Warm up: complete following a standard workout
Workout:
  • Hanging leg raises: 3 sets of 12.
  • Planks: 3, 1 minute holds.
  • Exercise ball jacknife crunch: 3 sets of 12
  • Standard crunch: 3 sets of 20

10/08/2015 - Chest

Warm up: as per usual
Workout:
  • Bench Press: 6 reps of your 80% for 4 sets
  • Cable cross overs: 8 reps of your 70% for 4 sets
  • Incline Bench press: 10 reps of your 60% for 4 sets
  • Pec dec: Find your 80%, then 4 sets of 12 or until failure

17/08/2015 - Full Body Tabata

Warm up: as per usual
Workout: complete exercies 1,2 and 3 as prescribed with 3 minutes rest between each.
  • 1) Pull ups: 20 second on, 10 seconds off [20:10]. Max reps during ON period. Repeat 8 times.
  • 2) Body weight squats: [20:10] for 8 sets. As many as possible during ON period
  • 3) Push ups: [20:10] for 8 sets. As many as possible during ON period

24/08/2015 - Legs, Legs, Baby!

Warm up: as per usual
Workout:.
  • 1) Barbell squats: 80% of your max, for 8 reps. Repeat 3 times.
  • 2) Alternating bodyweight lunges: 60 seconds on, 60 seconds rest. Repeat three times!
  • 3) Leg curls: use our lovely machine! Your max weight for 4 reps. Rest. Repeat 4 times.
  • 4) Leg extensions: use our lovely machine! Your max weight for 4 reps. Rest. Repeat 4 times.