Advance Kettlebell Routine 30 mins
This is a harder routine, definitely calories blasting but it will ensure you get a great core, abs, arms and legs workout. Total body conditioning.
Routine:
One hand swing 20 reps each hand
High Pull, 20 reps each hand
Full 180 swing, 20 reps
Quick figure 8 Curls, 20 reps
Squat Jack Jerks, 20 reps
Burpee Cleans, 10 reps each hand
(Slow) Half Dragon Flags, 10 reps
Repeat set X 2
Routine inspired by Fitness Blenders.
Disclaimer: Please seek professional help ...
The Spirit of Super Spartan
Super Spartan is an obstacle race of 13km run with 30+ obstacles. This year, I led a team of 6 - Sam, Lisa, Anna, Nicolas and Skye.
The race started in a open field where most of the harder obstacles were held. And after, it was mostly trail runs, up and down slippery slopes, grass and dirt path and more obstacles. One of the starting obstacle was carrying a 30kg steel ball. That was tough. We teamed up to take this on. The tyre pull and push was hard work too. I also had my team member ...
Spartan 45 mins Workout Part 7
Monday 45 min Spartan training Part 6 is focus on grips today with coach Ryan.
Good turn out with 6 participants, good balance of both genders and age range.
Our routine today;
Warm up 1km run
1min core bag lunges
1min gripz 4kg clean and press
1min TRX slow power pull
1min 2 arms hang with legs pull up option
1min 2 hands KB (24kg) deadlift and walk about
1min alternative burpees
Repeat set X 4
Finisher; 500m row
Summary; my fingers are shaking as I typed ...
Spartan Workout Part 6: Team Training
Happy Labour Day and Happy Sunday!
In line with appreciation day for all those who has worked hard, I would like a shoutout to my Spartan Super Fit and Fab team. Each one of them made time today to come and train together, and we had a killer routine, mind you. I am so proud of them, most of us in the 40 - 55 age group but physically fit and strong, leading a demanding lifestyle and yet they made time to meet this Sunday morning as a commitment to our group. I would like to appreciate each one ...
Spartan 45 Mins Workout Part 5
Spartan Workout Part 5;
Today's 45mins Spartan training involves core/abs exercises with @hafiz_bon
Our routine;
45sec sit ups on Bosu with 5kg ball extension
45sec sitting twist with 4kg Kettlebell
45sec forward and backward bear crawl
45sec sideways bear crawl
400m row
Repeat set x 3
Finisher;
45sec TRX climbers
45sec plank walk
Summary; I hope to think I am getting stronger and this routine wasn't so hard! What do you think? Pls like video if you agree!
#Spartan ...
Spartan 45 mins Workout Part 4
My arms were on fire after this workout!
Spartan 45 mins Workout Part 3 continues today. Coach @hafiz_bon got us into strength training with mostly using our own body weight. He started us easy enough and then added the Bosu ball and ViPR to make us sweat harder! Here's our routine;
45 sec low plank with legs on Bosu ball
45 sec lunges or jumping lunges
45 sec push up with hands on Bosu ball
45 sec TRX pull up
45 sec Tricep dips
300m thread mill sprints
Repeat set x 3
Finishe...
Spartan 45 mins Workout Part 3
AROO!! Here's more option on training.
Let me just say this, after a full day of indoor cycling course on Sunday, my legs were not as co-operative this morning. No double classes today as I focus full gear on my Spartan Super, which race is in 2 weeks' time.
How lucky/unlucky am I when I found out there's only 2 participants today but @zaffyam stopped midway for an errand and then I had the full attention of Ryan. Boy. Good thing the audio is off, but I have not cursed so much for a long ...
Gym Bitch
Anyone can.
Any girl or boy can.
No matter the age.
No matter the size.
Fitness is for everyone.
What's your excuse, nobody is listening. Get off that couch. Put those chips away. Do yourself a favour, take care of your body. Bring the sexy back. Start your fitness today!
Spartan 45mins Workout Part 2
Gearing up for the big Spartan Super Race on Saturday May 7th. Which literally means I have less than 14 days from now to dooms day!!
I have been sampling the Spartan workouts offered at Fitness First gyms, and will be posting my routine for you, if you need any ideas for training. If you have something to share too, please comment. My aim really is to finish the race. Gracefully perhaps. With as little penalty Burpees as possible.
Spartan Super is 13+KM trail run and 29+ obstacles.
My ...
Spartan 45 mins Workout Part 1: Aroo, Fit & Fab Spartan!
The race is looming in 2 weeks time. Need to get my arse in gear quickly.
Last week, I got my Fit and Fab team together for sweaty hot session at the Evan's Track, the temperature's about 36 degrees but it felt like 42 degrees in this heatwave.
We managed it in about 40 minutes, though some felt a bit dizzy and nausea in the heat, so a longer recovery for them between sets.
Our routine:
800m run, 10 x Burpees
800m run, 20 x Mountain Climbers
800m run, 10 x Tuck Jumps
800m run, ...
