Friday 28 September 2012

WOD : FRIDAY

SHOULDER WORKOUT

WARM-UP
~ Push Ups - 3 x to failure
~ Dip 2 x to failure

MAIN WORKOUT

( BEGINNER )
~  Barbell Shoulder Press - 3 x 10 reps
~ Barbell Front Deltoid Raise - 3 x 8 reps
~ Barbell Lateral Deltoid Raise - 3 x 10 reps
~ Rear Delt Machine - 4 x 12 reps

( ADVANCED )
~ DB SHOULDER PRESS - 3 x 12reps
~ DB Lateral Raise - 3 x 15 reps
~ DB Front Raise - 3 x 10 reps
~ Barbell Rear Delt Row - 2 x 12 reps
~ Bent Over Dumbbell Rear Delt Raise - 3 x 8 reps



Wednesday 26 September 2012

WOD : THURSDAY


BACK WORKOUT



WARM-UP
~ 6 x 20m Sprint

BEGINNER
~ Pull-Ups - 3 x 10 reps
~ rowing Wide Grip - 3 x 12 reps
~ Rowing Close Grip - 3 x 12 reps
~ Rear Delt - 3 x 8 - 10 reps
~ Hyperextension - 5 x 8 reps

ADVANCED
~ Lat Pull Down ( Wide Grip) - 3 x 12 - 15 reps
~ Rowing Wide Grip - 4 x 10 reps
~ Rowing Close Grip - 4 x 10 reps
~ Dumbbell Low Row 3 x 8 reps (each side 8)
~ Rear Delt - 4 x 10 - 12 reps


                         



Tuesday 25 September 2012

WOD : WEDNESDAY

WOD : CHEST WORKOUT



WARM-UP

~ Elliptical Cross Trainer - 10 minute
~ Push-Up - 1 x till failure

MAIN WORKOUT (CHEST)

~ Flat Bench Press - 3 x 8 reps (BEGINNER)
                                         3 x 12 reps (ADVANCED)
~ Incline Bench Press - 3 x 10 reps (BEGINNER)
                                           4 x 10 reps (ADVANCED)
~ Pac Fly - 3 x 12 reps (BEGINNER)
                      3 x 15 reps (ADVANCED)
~ Dumbbell Chess Press - 4 x 6 reps (BEGINNER)
                                                  4  x 8 reps (ADVANCED)
~ Incline Dumbbell Chess Fly - 2 x 12 reps (BEGINNER)
                                                       2 x 15 reps (ADVANCED)

  

Monday 24 September 2012

WOD ; TUESDAY

WOD : ARMS WORKOUT
(BICEP & TRICEP)



WARM-UP

- Jog - 15 minute
- Pull-Up - 2 x till failure

MAIN WORKOUT (ARMS)

- EZ-Curl Bar Bicep Curl Close Grip - 3 x 10 reps (BEGINNER)
                                                                 5 x 10 reps (ADVANCED)
- EZ-Curl Bar Bicep Curl Wide Grip - 3 x 10 reps (BEGINNER)
                                                                5 x 10 reps (ADVANCED)
- EZ-Curl Bar Lying Tricep Press - 5 x 8 reps (BEGINNER)
                                                              5 x 12 reps (ADVANCED)
- Reverse Grip Tricep Pushdown - 4 x 8 reps (BEGINNER)
                                                              5 x 10 reps (ADVANCED)
- One Arm Dumbbell Preacher Curl - 3 x 6 reps (BEGINNER)
                                                               5 x 6 reps (ADVANCED)
- Dumbbell Hammer Curl - 3 x 8 reps (BEGINNER)
                                                 3 x 12 reps (ADVANCED)


IF PEOPLE 
ARE TRYING
 TO BRING YOU
DOWN
IT ONLY MEANS
 THAT YOU ARE
ABOVE THEM

GO HARD AND NEVER GIVE UP
                                                                                                                                          


Sunday 23 September 2012

WOD : MONDAY

WOD : LEGS WORKOUT




WARM-UP

*SKIPPING ROPE - 15  MINUTE 
*ELLIPTICAL CROSS TRAINING - 10 MINUTE

MAIN WORKOUT (LEG)

*SQUAT - 3 x 10 ( beginner )
                   5 x 8 ( advanced )
*LEG PRESS - 3 x 12 ( beginner )
                           4 x 10 ( advanced )
*LEG EXTENSION - 3 x 10 ( beginner )
                                      3 x 12 ( advanced )
*JUMPING LUNGES - 2 x 12 ( beginner )
                                         3 x 10 ( advanced )
*HAMSTRING CURL - 3 x 10 ( beginner )
                                          3 x 15 ( advanced )
*SPRINT - 10 x 20 metre ( beginner ) interval rest 20s
                    15 x 20 metre (advanced ) interval rest 15s 


WORK HARD OR DIE TRYING !!!


Friday 21 September 2012

WOD : CROSSFIT EXERCISE

WOD :  CROSSFIT EXERCISE



WARM-UP 

* 17 Minute Elliptical Cross Trainer

CROSSFIT WORKOUT

* Clean and Jerk 185 pound Tyre - 2 x 20 reps
* Jumping Lunges - 3 x 10 reps
* Burpees - 2 x 20 reps
* Deadlift - 3 x 20 reps
* Pull-up - till failure
* Dips - 2 x till failure

KEEP MOVING FORWARD
DON'T QUIT
You're Already In PAIN
You're Already HURT
Get A REWARD From It



Wednesday 19 September 2012

WOD : LEGS

WOD : THURSDAY
LEG WORKOUT



WARM-UP

*20 MINUTES ON ELLIPTICAL CROSS TRAINER

MAIN WORKOUT

*BARBELL SQUATS - 3 x 8 ( BEGINNER )
                                     3 x 12 ( ADVANCED )
*LEG PRESS - 3 x 10 ( BEGINNER )
                        3 x 12 ( ADVANCED )
*LEG EXTENSION - 3 x 12 (BEGINNER )
                                   3 x 15 ( ADVANCED )
*DUMBBELL LUNGES - 3 x 8 ( BEGINNER )
                                        3 x 12 ( ADVANCED )
*HAMSTRING CURL - 3 x 8 ( BEGINNER )
                                      3 x 12 ( ADVANCED )


TRUE STRENGTH OFTEN RISES
AT OUR WEAKEST POINT
WORK HARD OR DIE TRYING


Monday 17 September 2012

WOD :
 TUESDAY TOTAL BODY
 WORKOUT


WARM-UP
- 15 Minute Skipping Jump -
- 10 Minute Air-Walk -

WORKOUT
- Dips - Till Failure 
- Pull-up - Till Failure
- Flat Bench Press - Reps
- Shoulder Press - 12 Reps
- DeadLift - 10 Reps
- Burpee - Till Failure
- Squats - 12 Reps


NOTE : ( This is a CIRCUIT workout )
- BEGINNERS repeat the circuit for 3 Rounds
- ADVANCED repeat the circuit for 5 Rounds

WINNERS FIND A WAY 
LOOSERS FIND AN EXCUSE





Saturday 15 September 2012

WOD: Strength Conditioning workout

WOD :
 STRENGTH CONDITIONING
 WORKOUT


STRETCHING 
*Get a proper stretch from head to toe before start working out. this will prevent from any injuries during and after workout.


WARM-UP
*3 x 3 round of Stair Walk
*10 Minute Average Speed Jog
*Skipping 3 x 30 second



MAIN WORKOUT
*Decline Push-up - 3 x 12 reps ( BEGINNER)
                                  5 x 15 reps ( ADVANCED )
*Squats With Tyre Overhead - 3 x 8 ( BEGINNER )
                                                     5 x 10 ( ADVANCED )
*Bent Over Row Deadlift - 3 x 7 reps ( BEGINNER )
                                               5 x 6 reps ( ADVANCED )
*Block Jump - 3 x 8 reps ( BEGINNER )
                           5 x 8 reps ( ADVANCED )
*Tyre Back Throw - 3 x 8 reps ( BEGINNER )
                                    5 x 8 reps ( ADVANCED )







WORK HARD OR DIE TRYING !!!


Thursday 13 September 2012

WOD : 
CROSSFIT WORKOUT



STRECTHING

*This will prevent you from injuries during and after workout.

WARM-UP

*AIRWALK - 10 Mminutes

WORKOUT OF THE DAY

"THE 7 WORKOUT"

*Dips - 7 reps
*Pull-up - 7 reps
*Sprint - 7 x 15 metre
*Lunges - 7 reps (each leg)
*Push-up - 7 reps
*Deadlift - 7 reps
*Squats - 7 reps

NOTE : For BEGINNERS do 3 rounds ( rest interval each round = 4 minutes )
             For ADVANCED do 5 rounds (  rest interval each round = 3 minutes )


THE REASON WHY PEOPLE GIVE UP 
SO FAST OS BECAUSE THEY TEND TO LOOK 
AT HOW FAR THEY STILL HAVE TO GO,
INSTEAD OF HOW FAR THEY HAVE GOTTEN


BELIEVE YOU CAN AND YOU'RE HALF WAY THERE !!!




Tuesday 11 September 2012

WOD : MMA BODYWEIGHT CONDITIONING WORKOUT

WOD : 
MMA BODYWEIGHT CONDITIONING 
WORKOUT



WARM-UP

*10 minute Jump Rope
*jumping jack  2 x 15

CONDITIONING WORKOUT

*Hammer Tyre Smash - 10 reps (each side)
   *Deadlift - 8-10 reps
*Lunges (15 metre)
*Dips till failure
*Squats - 12 reps
*Tyre Flip  7 reps
*Push-up till failure
*Pull-Up - 6-10 reps

NOTE : This is a circuit workout. NO REST time between each exercise except for each rounds. For    BEGINNERS do it 3 rounds and for the ADVANCED do it 4 -5 rounds. Rest time for each round is 
5-7 minutes.

GO HARD OR GO HOME !!!


Monday 10 September 2012

WOD : Arms Workout

Beginners

Warm Up 
Barbell Up Right Row 2 x 15 

 Workout 
Single Arm Side Raise 2 x 15 - 12 
Shoulder Dumbbell Press 3 x 20 - 15
Shoulder Side Raise 3 x 20 - 25 
Dumbbell Front Raise 3 x 15 - 20 
Standing Dumbbell Press Into Shoulder Press 2 sets till failure 

Barbell Curls 2 x 15 - 12 
Triceps Lying Extensions 2 x 15 - 12
EZ Bar Curls 3 x 10 - 12 
Triceps Overhead Extensions 2 x 12 - 10
Dumbbell Curls 2 sets till failure 
Dips 2 sets till failure 


For beginners, focus on the repetition and it is okay to perform it with lighter weight.



Advanced
Barbell Up Right Row 3 x 15 

Workout 
Single Arm Side Raise 2 x 12 ( Strict Form. Raise and hold. )
Shoulder Dumbbell Press 5 x 15 - 10
Shoulder Side Raise 5 x 20 - 15
Dumbbell Front Raise 3 x 15 - 12 
Standing Dumbbell Press Into Shoulder Press 2 sets till failure 

Barbell Curls 3 x 15 - 12 
Triceps Lying Extensions 3 x 15 - 12
EZ Bar Curls 3 x 10 - 12 
Triceps Overhead Extensions 3 x 12 - 10
Dumbbell Curls 2 sets till failure 
Dips 2 sets till failure 


For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.
 


Saturday 8 September 2012

WOD : 
SUNDAY TOTAL BODY
 WORKOUT

STRETCHING

NOTE : Do your proper stretcing from head down to toe. This will prevent from injury during workout

WARM-UP

Jumping Jack  3 x 20 reps

MAIN WORKOUT

Tyre Flip - 3 x 4-6 reps (BEGINNER)  
              - 3 x 8 reps (ADVANCED)

Incline Push-Up - 3 x 10 reps (BEGINNER)
                              - 3 x 15 reps (ADVANCED)

25m Sprint Run  - 6 sets (BEGINNER)
                              - 8 sets (ADVANCED)

Squat - 3 x 10 reps (BEGINNER)
              - 3 x 12 reps (ADVANCED)

Deadlift - 2 x 12 reps (BEGINNER)
                 - 3 x 12 reps (ADVANCED)

SOME HIT THE WALL
SOME CRUSH IT
WHICH ONE WILL YOU BE?
DO OR DIE !!!


Friday 7 September 2012

WOD : Power Workout

Power Workout 
Warm-Up 
Skipping Rope 5 mins
Stair Run 30 Secs 

Workout
Beginners 
Calves Raise + Body Weight Calves Raise 3 x 12 - 15 
Leg Press 3 x 12 - 15 
Front Squats 3 x 12 
Incline Bench Press 3 x 12 
Barbell Bent Over Row 3 x 10 
Dumbbell Biceps Curl + Shoulder Press 2 x 10

Advanced

Calves Raise + Body Weight Calves Raise 5 x 10 - 12 
Leg Press 5 x 10 - 12 
Front Squats 5 x 10 - 12 
Incline Bench Press 5 x 20 - 15
Barbell Bent Over Row 5 x 12
Dumbbell Biceps Curl + Shoulder Press 3 x 8 - 10 


For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.

 



Thursday 6 September 2012

WOD: FRIDAY FREAK WORKOUT

WOD : 
FREAKY FRIDAY WORKOUT

WARM-UP

*15 Minute Air Walk 
NOTE : Start with low resistance and increase it every 3 minutes.
Start with a resistance of 6.

MAIN CIRCUIT PROGRAM

*Hammer Tyre Smash - 10 reps (each side)
*Tyre Flip - 6 reps
*Tyre Back-Throw - 8 reps 
*Leg Raise - 6 - 8 reps
*Lunges With Tyre Overhead - 20m

*Repeat  for about 2 rounds for BEGINNER  
3 rounds for ADVANCED
NOTE : This is a circuit workout. Rest within 4 to 5 minute after each round!



KEEP MOVING FORWARD
DON'T QUIT
You're Already In PAIN
You're Already HURT
Get A REWARD From It


Wednesday 5 September 2012

WOD : 30seconds Full Body Weight Workout

30 seconds Full Body Weight Workout 
This Program is for beginners and advanced. Today's program targeting every body part by just using body weight. If you find it too easy for you then time yourself, you can do it by giving yourself shorter rest time OR set a time and perform as much as you can. ( Example 30seconds perform 20 reps ). Below program is best perform in circuit. 

WORKOUT 
Perform At least 3 to 5 circuits 

Tyre Run 
Push Up 
30seconds Sprint 
Box Jump
Air Squat 
Body Weight Row 

Sample of workout.
Tyre Run -> 30 Seconds push up -> 30 seconds Sprints -> 30 seconds Box Jump -> 30 seconds Box Jump -> 30 seconds Air Squats -> 30 seconds body weight row / Pull-ups / Chin-Ups ( Repeat Tyre Run..... ) 

Here is a little info about the workout on the above. It seems simple, yeah? So lets start with tyre run. When you performing tyre run its a warm up for you. You will activate the CALVES, QUADS and HAMSTRINGS. You will learn agility and balancing. The tyre is small so you will give extra focus on the landing every steps you make. Therefore, you will burn extra calories. Study had shown concentration and extra focus helps to burn extra calories and gives better contraction in the muscle. 

As soon as you finish Tyre Run perform Push Up. Tyre run activates your lower body muscle and your heart rate slowly increasing as you finished and push up will boost your rate rate a little higher and pump up your upper body, CHEST, TRICEPS, BAC, CORE. Push-up is simple try to make it challenging for yourself. 

Few Examples of Push-up 
Close Grip 
Moderate Grip 
Wide Grip 
Explosive Push-Ups ( My Fav) 

Once you finished Push-Ups start 30seconds SPRINTS as fast as you can. This will activates your entire body's muscle as it is a speed training exercise, offers more than just calories burning. The impact of the exercise aids the new building muscle. 

Continue with Box Jump, the explosive movement as jump and land requires you to learn balancing.

After Tyre Jump, Sprinting, and Box Jump, Air Squat ain't gonna be easy. ;] This is gonna take what is left on you lower body to perform. As you finished Air Squat quickly perform Body Weight Row. This workout is considerate to beginners as well. If you find it easy try doing Pull-Ups. 

So thats all for the workout today. Can you take up the challenge? 
No Pain No Gain. 


Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.



Tuesday 4 September 2012

WOD : EXPLOSIVE ARM WORKOUT

Warm-Up
 Jumping Rope  5 - 10 minutes
Pull-Up  2 x to failure

Main Set Workout
BEGINNER
 Standingl Bicep Cable Curl  3 x 12-15 reps
EZ-curl bar bicep curl   3 x 12 reps
Lying Tricep Curl  4 x 15 with rest period 90 second
 Reverse-Grip Cable Pulldown  2 x 10-15reps
 Cable Rope Overhead Triceps Curl  3 x 8 reps

ADVANCED
*(for advanced try to increased weight) 
 Standingl Bicep Cable Curl  3 x 8-10 reps
EZ-curl bar bicep curl  3 x 10reps
 Lying Triceps Curl  4 x 10- 12 with rest period 60 second
 Reverse-Grip Cable Pulldown  2 x 10 reps
 Cable Rope Overhead Triceps Curl  3 x 8 reps

Try to follow all the workout with sets and reps given.



WORK HARD OR DIE TRYING

Monday 3 September 2012

WOD : Upper Body Circuit Training

Upper Body Circuit Training 
Beginner 
Pull-Up 1 x 10 reps 
Dumbbell Chest Press 1 x 15 reps 
Rom In Machine 1 x  15 reps 
Dumbbell Shoulder Press  1 x 15 reps
Barbell Biceps Curls  1 x 12 reps
Straight Bar Cable Press Down 1 x 12 

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced 
Pull-Up 1 x 12 reps 
Dumbbell Chest Press 1 x 25 - 15 reps 
Rom In Machine 1 x  25 - 15reps 
Dumbbell Shoulder Press  1 x 20 - 15 reps
Barbell Biceps Curls  1 x 15 - 10 reps
 Straight Bar Cable Press Down 1 x 20 - 15 reps


For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.

Sunday 2 September 2012


WOD : 
POWER LEGS WORKOUTS


1. STRETCHING

2. WARM-UP

*Stair Walk  5 rounds
*Jumping Rope ( try to do for 5 to 10 minutes non stop)

3. Main Set Workouts

*Barbell Squats  5 x 4 - 6 ( Beginner )
                               5 x 8 - 10 ( Advanced )
Main Muscle Workouts : Quadriceps

*Leg Press  3 x 8 - 10 (Beginner)
                          3 x 10 - 15 ( Advanced )
Main Muscle Workouts : Quadriceps

*Leg Extension  3 x 10 - 12 ( Beginner )
                             3 x 12 - 15 ( Advanced )
Main Muscle Workouts : Quadriceps

Lunges With Barbell  3 x 25m ( Beginner )
                                     4 x 25m ( Advanced )
Main Muscle Workouts : Hamstring



Saturday 1 September 2012

WOD CANNON DELTOIDS

CANNON DELTOIDS 


Beginner 
( Perform with Light Weight )
Warm-Up
Barbell Up-Right Row 3 x 12 - 15 

Workout 
Seated / Standing Dumbbell Press 3 x 10 - 12 
Dumbbell Side Raise 3 x 15 
Dumbbell Front Raise 3 x 15 
Machine Shoulder Press 3 x 25 
Plate Raise 3 x 15 

For beginners, focus on the repetition and it is okay to perform it with lighter weight.



Advanced 
( Perform with Heavy Weights )
Warm-Up 
barbell Up-Right Row 3 x 15 

Workout 
Seated / Standing Dumbbell Press 5 x 6 - 12

Dumbbell Side Raise 5 x 15 - 10
Dumbbell Front Raise 15 x 10
Machine Shoulder Press 3 x 20
Plate Raise 3 x 12







For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.