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  • AMRAP Work Out Number 2 | 4 U Body Fitness - Create The You That You Want
    2 Destroy Those Fat Cells Obliterate Those bad meals and Get those Stored Calories Shaking so much they Will fall off you How Fast can you Get through This 5 Sets of Push Ups Toes X15 Skipping 150 skips Bear Crawls 3 X 20m up and back Hopping 5 X 20m up and back alternating legs Inverted rows X15 Stay awesome Guys Tim Morgan About the Author tim Tags 4

    Original URL path: http://4ubodyfitness.com.au/amrap-work-out-number-2/ (2014-01-05)
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  • AMRAP Workout 1 | 4 U Body Fitness - Create The You That You Want
    sessions are designed to physically and mentally push you to your limits Let me Put it out there your limits are exactly that yours This does not mean that you are expected to get as many repetitions as an AFL footballer or run as quick as Usain Bolt or have the upper body strength as a Gymnast this means that you need to work at your own maximum whatever that may be You can be any fitness level to start these workouts and revisit the old workouts Regularly to test if you are improving or not This is very much a you will get out what you put in Style of training You will only Fail when you Give UP Enough of the boring stuff lets get going We are going to start with the basics today and build you up into more and more creative stuff as we go along Push ups x 10 Squats X 10 Inverted row X 10 Walking Lunges X 20 Steps Bicycle Crunch X 20 30 second rest As many rounds as possible in 25minutes Go Hard or Go Home Enjoy guys Stay Awesome Tim Morgan About the Author tim Tags 4 U Body

    Original URL path: http://4ubodyfitness.com.au/amrap-workout-1/ (2014-01-05)
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  • Awesome Australia Day Work Outs | 4 U Body Fitness - Create The You That You Want
    deep to get that Smart Ass kid from down the street out you know the one and he know who is mwhahahha Using 5 kg dumbbells as many reps as possibly alternating for 60seconds 20m interval Sprints Bloody Kids and there Tippity rule of hit the ball and run but we better prepare I am not getting ran out by my Uncle that cant bat again this year Up and Back is one X 5 Inverted rows For that big Pull Shot or the little scoop that goes over three fences but was so worth it As many reps as possible for 60seconds Wall Sits Definitely required for those who don t have an auto Wickie Get those leg guns ready for an arvo of keeping 90 degrees at the knee for 60 seconds Phase 2 Burning off the VB S 20 10 work rest 2 minute round per can 10 minutes if you dare is normally enough so no more than 5 bears or this could hurt Alternating between the 4 exercises Mountain Climbers for the stairs at home that you struggle to climb Burpees Just In Case you re a little Hung over the next day Bear Crawls The attempt to scale the route from the drive way to the car Dips full body weight if you dare because the last can made you leg less Phase 3 Cooking the BBQ Plyo Push ups To give you the power in your arms to fight for the best steak 3 5 sets of 12 depending on how strong you are Walking Lunges Required for the strength to drag your local ankle biter that has attached itself to your leg whilst you try and maneuver around the Barbie 30 steps 3 5 sets depending on how strong you are Mixed

    Original URL path: http://4ubodyfitness.com.au/awesome-australia-day-work-outs/ (2014-01-05)
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  • The Untold Secret of getting Awesome Results | 4 U Body Fitness - Create The You That You Want
    have someone who actually cares about your progress and what s going on in your life that might make you think you can t do it when someone believes you can lets face it life can be the biggest obstacle some of us need to jump is a lot more beneficial then hi 5ing yourself Without having the on going support of people around you we can often let things build up in side and then struggle with things and this is where people can fall in the trap of eating bad not exercising and being sad and depressed Life isn t an easy thing to deal with on your own which is what we all forget its normal to have people to lean on and help you With the on going support and guidence of your fellow fitness fanatics or even people in your life you will get so much more out of life The support that I have had from my family friends and the team at 4 U body fitness has helped not only achieve so many fitness goals but also get my head right feel confident within myself and actually be happy everyday I get up with an actual reason to smile every day these are things that no one can or will ever take away from me its one of life s many lessons I have been taught through this amazing journey of getting fit and healthy if you take away any negative thoughts or people that are negative and don t push people away that want to help you bring them in and who knows you might be helping them achieve their goals or even make them feel like there s a purpose to smile everyday Getting fit and healthy and being the best

    Original URL path: http://4ubodyfitness.com.au/the-untold-secret-of-getting-awesome-results/ (2014-01-05)
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  • End Of The World Workout! | 4 U Body Fitness - Create The You That You Want
    squats 10 wind mills The Work Out Ski Jumps these are are long strides zig sagging on each step for 20m X3 sets Hopping for 20m X3 sets Bear crawls Down on your hands and feet and run For 20m X3 sets Alligator crawl Put your feet on something that will slide along the surface your working out on plastic plates are normally effective or a towel holding your core in and keeping your feet together knees locked out use your arms to pull your self along the ground X3 sets 10m Burpees squat hands on the floor kick your legs out together push up kick legs in jump 3X 15 As Fast As Possible Push ups on your toes for as long as you can and then on your knees from there most important thing is don t stop 3X 45seconds Mixed grip Chin ups Find a bar of some sort monkey bars or parallel bars are great using a variety of close supinated palms facing you pronated palms facing away from you and wide grip chin ups If your not strong enough for full chin ups yet do an inverted row this is the same as a chin up but your legs are on the floor our in front of you the aim is always to get your chest to the bar 4X Max As Many Reps As Possible Sprints 400m X1 300m X2 200m X3 100m X4 Recovery of walk 400m in between each Spoke Drill 3 sets targeting sub 45 seconds really good times are 30seconds or less To set up 4 cones in the shape of a diamond 20 steps apart and a cone in the middle Start in the middle sprint to cone 1 back to the middle turn left to cone 2 come

    Original URL path: http://4ubodyfitness.com.au/end-of-the-world-workout/ (2014-01-05)
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  • end-of-the-world
    Boot Camp Sports Programs Our Clients Meet Us Contact Us How To Guide 4 U Body Fitness Charity Day Home How To Guide End Of The World Workout end of the world end of the world end of the world Dec 21 2012 About the Author tim Leave a Reply or cancel reply Name Email Website About This is the deafult sidebar add some widgets to change it Home 1

    Original URL path: http://4ubodyfitness.com.au/end-of-the-world-workout/end-of-the-world/ (2014-01-05)
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  • Shut Up and HIIT It | 4 U Body Fitness - Create The You That You Want
    be able to exercise for at least 20 30 minutes at 70 85 of your estimated maximum heart rate without exhausting yourself or having problems Because HIIT is physically demanding it s important to gradually build up your training program so that you don t overdo it Always warm up and cool down for at least five minutes before and after each HIIT session Benefits of High Intensity Interval Training It will cut the amount of time you are required to workout each week down It will help you increase lean muscle mass to give you a more toned appearance for the girls and for the boys will help increase muscle bulk and performance the difference here is because of the different levels of testosterone and growth hormones in men and women It will Increase your aerobic and anaerobic capacities Make you fitter and do it faster Did I mention turn your body into a fat burning machine Hiit Studies The proof that our hard work we will pay off One of the earliest studies done by researchers at Laval University Ste Foy Quebec Canada kept it basic using two groups in a months long experiment One group followed a 15 week program using HIIT while the other performed only steady state cardio for 20 weeks Proponents of steady state training were pleased to hear that those subjects burned 15 000 calories more than their HIIT counterparts Those who followed the HIIT program however lost significantly more bodyfat A 2001 study from East Tennessee State University Johnson City demonstrated similar findings with subjects who followed an eight week HIIT program Again HIIT proved to be the better fat burner subjects dropped 2 bodyfat over the course of the experiment Meanwhile those who plodded through the eight weeks on a steady state program lost no body fat The most recent study out of Australia reported that a group of females who followed a 20 minute HIIT program consisting of eight second sprints followed by 12 seconds of rest lost an amazing six times more body fat than a group that followed a 40 minute cardio program performed at a constant intensity of 60 MHR Turn Up The HIIT So what is it about HIIT cardio training that sends body fat to the great beyond There are actually several reasons but the first and perhaps most important involves its effect on your metabolism A 1996 study from Baylor College of Medicine Houston reported that subjects who performed a HIIT workout on a stationary cycle burned significantly more calories during the 24 hours following the workout than those who cycled at a moderate steady state intensity due to a rise in resting metabolism Why Since HIIT is tougher on the body it requires more energy read calories to repair itself afterward The previously mentioned 2001 East Tennessee State study found that test subjects in the HIIT program also burned nearly 100 more calories per day during the 24 hours after exercise More recently

    Original URL path: http://4ubodyfitness.com.au/shut-up-and-hiit-it/ (2014-01-05)
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  • Fat obliterating work outs | 4 U Body Fitness - Create The You That You Want
    challenge too You will walk away from all of the below workouts exhausted but satisfied that you completed the session or at least scored a new pb Make sure you use a dynamic warm up before starting any of these exercise programs Round the world challenge Find a 500m distance to or nearest too This might be around the block it might be around a football oval etc Run 500m 100 push ups as long as it takes at a variation that your fitness level allows Run 500m 100 Jump squats Run 500m Run 500m 100 inverted rows as long as it takes at a variation that your fitness level allows 100 bicycle crunches Run 500m 5 minute ab workout If your back hurts during any of the below exercise stop and rest for the remainder of the minute then start again with the next exercise it is not worth injuring your self 1 minute plank 1 minute bicycle crunches 1 minute reverse crunches 1 minute seated v twists 1 minute reverse curls Tough mudder circuit 1 minute on 30 seconds off for 10 different exercises take a 2 minute break and then repeat Beginner Advanced Push ups T Push ups Walking lunges Jump Lunges Inverted row pronated grip Supinated grip chin ups Step ups Broad jumps Plank Super man plank 30 seconds ea side Dips Spiderman push ups or full body Dips Squat hold Jump Squats Inverted row supinated grip Chin ups wide grip High knees Mountain Climbers Side plank Star side plank Mix and match these as you need to for your own fitness level The ultimate challenge is to get through the advanced circuit with out stopping on any of the work stations Stay Awesome guys Tim Morgan Director 4 U Body Fitness www facebook com 4ubodyfitness

    Original URL path: http://4ubodyfitness.com.au/fat-obliterating-work-outs/ (2014-01-05)
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