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  • Amrap Work Out Number 18 | 4 U Body Fitness - Create The You That You Want
    time is 15minutes You have to cover as much distance as possible inside that time frame Go through each exercise once and then work on go through again Bear Crawls Staying Low To The Ground and Moving As Quickly As Possible on Your Hands And Feet Alligator Crawl A Awesome Core Exercise Find something to put under your feet either something that slides along the floor or a wheel that rolls using your hands only to drag yourself to the end point Walking Crawl Starting with your feet in between your hands on the floor walk your hands out until they are just above your shoulder line then walk your feet in back to in between your hands until you get to the other side Crab Walk Moving laterally this time starting with your back to the floor lift your torso and bum up and just walking on your hands and your feet move sideways until you reach the other side Monkey Bars Palms facing away from you on the bars try and hold your elbows at 90 degrees as you pass through the bars Monkey Bars Plams facing away from you hanging and swinging from bar to bar Persistence Consistency Determination Focus Excellence Stay Awesome Guys Tim Morgan Director 4 U Body Fitness Mobile Personal Training Specialist Ready for another workout Click here for Week 8 www facebook com 4ubodyfitness info 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training group fitness carrum downs group fitness cranbourne in home personal training Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer

    Original URL path: http://4ubodyfitness.com.au/amrap-workout-number-18/ (2014-01-05)
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  • Weight Loss! A Sport | 4 U Body Fitness - Create The You That You Want
    track hard work on boosting your team mates skills as well as your own you need to lead the team to success If you drop your head you will start stringing losses together and start de railing your own season Stay strong and focused you can do it Its the end goal that matters and as long as you have that as a focus you will succeed Take the necessary steps and stay consistent with your effort you can fail Constantly ask your self are you doing everything you possibly can do to achieve results If you lose a week make it up The choice is yours This is the long haul The majority of people make it to this stage but don t make it to finals This is because the give up a season is not limited to a 6month time frame it is only limited by the results you get Some newer stronger opponents will kick in here Opponent 4 Plateau This is the team you have to watch out for When they pop up on the roster you must change your style of play work harder work smarter but don t continue to do exactly the same thing remember they are here for a reason and the will make finals Opponent 5 Junk Food You can never catch your calories This team will run from you if let them they will break out to big leads and you will have to work very hard to beat them from their Best to beat this team early and don t give them a chance to get in the game Opponent 6 Weather These guys should finish bottom of the ladder but normally catch you off guard with really early games or really late games The best way to take theses guys is head on Attack them hard and fast don t let them settle into the game Get your shoes on and move Opponent 7 Functions Events parties They are always there and we work hard so we should be a able to relax right No these guys will derail your entire season and we play them a lot Do your homework be prepared and don t be influenced by the crowd Opponent 8 Alcohol Opponent 9 Injuries If your not careful these guys will slip in and have just dropped down from the division above and are ready to pounce at any time Make sure you stick to your fundamentals in this game and you will win Trying something fancy or risky could have big ramifications Opponent 10 Pullers This team is the worst They know you are better and they consistently are trying to make you lose even when your not playing them they are still there Do not hesitate to kick their ass Opponent 11 Self Sabotage We have been playing these guys since we where old enough to play Just when the season is on a roll guess who shows up on the roster

    Original URL path: http://4ubodyfitness.com.au/weight-loss-a-sport/ (2014-01-05)
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  • AMRAP Workout Number 7 | 4 U Body Fitness - Create The You That You Want
    10 Squats or Jump Squats 9 Push Ups 30m sprint 10 Mountain Climbers left right counts as 1 rep 9 Squats 8 Push Ups 30m sprint can you see where I m going with this 10 Inverted Rows or band rows 9 Mountain Climbers 8 Squats 7 Push Ups 30m Sprint 10 Lunges or Jump Lunges 9 Rows 8 Climbers 7 Squats 6 Push Ups 30m Sprint 10 Reverse crunches 9 lunges 8 rows 7 climbers 6 squats 5 Push Ups 30m Sprint you ve lost count by now and forgotten what order keep a note handy for reference 10 Star Jumps 9 crunches 8 lunges 7 rows 6 climbers 5 squats 4 push ups 30m Sprint 10 Air Punches left and right count as 1 rep 9 star jumps 8 crunches 7 lunges 6 rows 5 climbers 4 squats 3 push ups 30m Sprint 10 Crab Waves 9 Punches 8 star jumps 7 crunches 6 lunges 5 rows 4 climbers 3 squats 2 push ups 30m Sprint 10 Burpees 9 crab waves 8 Punches 7 star jumps 6 crunches 5 lunges 4 rows 3 climbers 2 squats 1 push up 30m Sprint 9 Burpees 8 crab waves 7 Punches 6 star jumps 5 crunches 4 lunges 3 rows 2 climbers 1 squat 30m Sprint 8 Burpees 7 crab waves 6 Punches 5 star jumps 4 crunches 3 lunges 2 rows 1 climber 30m Sprint 7 Burpees 6 crab waves 5 Punches 4 star jumps 3 crunches 2 lunges 1 row 30m Sprint 6 Burpees 5 crab waves 4 Punches 3 star jumps 2 crunches 1 lunge 30m Sprint 5 Burpees 4 crab waves 3 Punches 2 star jumps 1 crunch 30m Sprint 4 Burpees 3 crab waves 2 Punches 1 star jump 30m Sprint 3 Burpees 2 crab waves

    Original URL path: http://4ubodyfitness.com.au/amrap-workout-number-7/ (2014-01-05)
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  • AMRAP Work out Number 8 | 4 U Body Fitness - Create The You That You Want
    be for 60seconds with 45 seconds rest in between we want to go through this circuit twice getting as many reps as possible AMRAP Lateral wall walks 5m stretch of wall moving on your hands from side to side with your feet up on the wall 60 seconds on 45 seconds rest Shuttle run 20m aim fro 12 as a minimum in the 60seconds 60 seconds on 45 seconds rest Spider Push ups as you go down bring your right knee to your right elbow on the next rep switch 60 seconds on 45 seconds rest Jump Lunges Jump and Switch 60 seconds on 45 seconds rest Inverted Rows this one with a supinated grip palms facing you getting your chest to touch the bar 60 seconds on 45 seconds rest Deep Squats Glutes to calves 60 seconds on 45 seconds rest Right down your total scores and post them up on our Facebook page www facebook com 4ubodyfitness Enjoy Remember push yourself to get maximum benefit The harder you train the better the results you will get Stay Awesome Guys Tim Morgan 4 U Body Fitness Mobile Personal Training Specialists P s Would a fat burning energy tea interest

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-8/ (2014-01-05)
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  • AMRAP Work Out Number 16 | 4 U Body Fitness - Create The You That You Want
    possible 60 seconds rest in between each set On a 20m stretch go through each of these 3 times High knees Butt kicks Hopping Ski Jumps Side Shuffles Skipping Walking Crawl Bear Crawl Clap Push Up 12 reps focusing on a strong core Depth Jumps Drop off a box or step that is about knee height and explode up as soon as you hit the ground 12 reps per set Lateral jumps Jump as high and as far as you can to your left for 6 jumps and then back to your right for 6 jumps per set Overhead Throw with a medicine ball between 4 6kgs depending on how strong you are for 12 reps Jump squats with a tuck squatting down to 90 degree bend at your knee and then exploding up bringing your knees into your chest X12 reps Hand Stand Push ups x8 use a wall to keep balance if required One legged step ups balancing on a bench squat down until your lower leg heads the floor and then explode up X12 Persistence Consistency Determination Focus Excellence Stay Awesome Guys Tim Morgan Director 4 U Body Fitness Mobile Personal Training Specialist Ready for another workout Click here for Week 6 www facebook com 4ubodyfitness info 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training group fitness carrum downs group fitness cranbourne Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer Lyndhurst Personal training Mobile Berwick Personal Trainer Mobile Berwick Personal Training Mobile Botanic Ridge Personal Trainer Mobile Botanic Ridge Personal Training Mobile Clyde Personal Trainer Mobile

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-16/ (2014-01-05)
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  • AMRAP Work Out Number 14 | 4 U Body Fitness - Create The You That You Want
    you take big steps towards getting your health and fitness results Today s session is all about leg dominance and we are going to work on stability power strength to give those legs an amazing work out that will create trim tone and terrific legs 3 Rounds today as fast as possible With this work out make sure you revisit it in 4 weeks to see how far you have come Box Jumps Squat down and explode on to a platform or step that is at about your knee height X 12 reps High skips With a Skipping rope jump as high as you can over the rope for 50 skips One Legged Squats Pistol Squats Squat down on one leg as low as you can aiming for a minimum of 90 degrees at the knee joint X12 reps each side Ski Jumps Hopping from 1 foot to the other in a zig zagging action X 12ea leg One Legged Step ups Find a bench or platform start at the top balancing on one leg lower your self slowly when your hanging foot touches the ground explode bringing your knee from the leg that touched the floor up into your chest X12 ea leg Persistence Consistency Determination Focus Excellence Stay Awesome Guys Tim Morgan Director 4 U Body Fitness Mobile Personal Training Specialist Ready for another workout Click here for Week 3 www facebook com 4ubodyfitness info 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training group fitness carrum downs group fitness cranbourne Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-14/ (2014-01-05)
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  • AMRAP 6 | 4 U Body Fitness - Create The You That You Want
    simple but effective basketball conditioning drill which i got given to me by one of my old coaches and damn it was good My best time is 14 11 The question is can you beat that 10 X 25m Sprints I did these in the form of a shuttle run 5 Push ups 9 X 25m Sprints 10 Push ups 8 X 25m Sprints 15 Push ups 7 X 25m Sprints 20 Push ups 6 X 25m Sprints arms are starting to get heavy legs are dying really fast but your almost there and your lungs should be burning 25 Push ups 5 X 25m Sprints 30 Push ups 4 X 25m Sprints 35 Push ups This one is when you realise you still have almost 150 Push Ups to go Its one of those moments when you will pussy out or you will step up Will you get past this point or will you go crying to your MUMMY 3 X 25m Sprints 40 Push ups 2 X 25m Sprints 45 Push ups 1 X 25m Sprints 50 PUSH UPS Did you beat my Score Chest to floor Stay Awesome Guys Tim Morgan Mobile Personal Training Specialist About the

    Original URL path: http://4ubodyfitness.com.au/amrap-6/ (2014-01-05)
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  • AMRAP Work Out Number 15 | 4 U Body Fitness - Create The You That You Want
    about working those bits and pieces that don t feel like they should that jiggle when they shouldn t and hang and fold whilst at rest Only need you to go through this work out once follow the order and go for best time Burpees Add a Push Up at the bottom for even more fat burning goodness X20 reps Mountain Climbers X 50 switches of the feet Burpees Add a Push Up at the bottom for even more fat burning goodness X20 reps Mountain Climbers X 50 switches of the feet Walking Lunges 20 steps forward then 20 steps back Push Ups Chest to floor for 20 reps Walking Lunges 20 steps forward then 20 steps back Push Ups Chest to floor for 20 reps 50m Sprints 4 sets and yes it does so sprint so make sure your pushing as fast as you can Bear Crawls 20m forward and back for 5 sets to finish up Persistence Consistency Determination Focus Excellence Stay Awesome Guys Tim Morgan Director 4 U Body Fitness Mobile Personal Training Specialist Ready for another workout Click here for Week 5 www facebook com 4ubodyfitness info 4ubodyfitness com au About the Author tim Tags Berwick Personal Trainer Berwick Personal training boot camp carrum downs Boot camp Cranbourne Botanic Ridge Personal Trainer Settlers Run Personal Trainer Botanic Ridge Personal Training Clyde Personal Trainer Clyde Personal Training Cranbourne Group fitness Cranbourne Personal Trainer Cranbourne Personal training group fitness carrum downs group fitness cranbourne Lynbrook Personal Trainer Lynbrook Personal training Lyndhurst Personal Trainer Lyndhurst Personal training Mobile Berwick Personal Trainer Mobile Berwick Personal Training Mobile Botanic Ridge Personal Trainer Mobile Botanic Ridge Personal Training Mobile Clyde Personal Trainer Mobile Clyde Personal Training Mobile Cranbourne Personal Trainer Mobile Cranbourne Personal Training Mobile Lynbrook Personal Trainer Mobile Lynbrook Personal Training

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-15/ (2014-01-05)
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