TUESDAY 21ST FEBRUARY – #PHIITIN30 | #PHIIT | #PHIITATHOME

“Take massive action.”

– Phoenix


[su_box title=”#PHIITIN30 – A 30 minute workout, designed for when you’re short on time.” box_color=”#fc3838″ radius=”1″]Hey [swpm_show_member_info column=”first_name”] 🙂

 Remember, for the 30 minutes workouts, no weight is prescribed, YOU PICK THE WEIGHTS!…Don’t go easy, we want to make the most of these 30 minutes!

Shoulder burner!

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WARM UP (10 MINUTES)”]

1000m Row

Rowing

THEN

3 Rounds of;

15 Dumbbell Press
30 second Dumbbell Overhead hold
15 Hip hinges

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[su_tab title=”STRENGTH (12 MINUTES)”]

Dumbbell Press

4 x 12

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep your torso upright and ribs locked down

strict press

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[su_tab title=”WORKOUT (7 MINUTES)”]

7 Minute AMRAP (As Many Reps As Possible)

Burpees

Rest: None
Target: 60+ reps
Coaching Notes: This ones all in the mind, don’t think, just do.

burpee

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[su_box title=”#PHIIT – Sessions last between 45-60 minutes, for major gains and everyday use.” box_color=”#5b38fc” radius=”1″]Hey [swpm_show_member_info column=”first_name”] 🙂

Shoulder burner!

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[su_label type=”black”]HEALTH[/su_label]

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (10 MINUTES)”]

1000m Row

Rowing

THEN

3 Rounds of;

15 Dumbbell Press
30 second Dumbbell Overhead hold
15 Hip hinges

[/su_tab]

[su_tab title=”STRENGTH (15 MINUTES)”]

Dumbbell Press

4 x 12

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep your torso upright and ribs locked down

strict press

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[su_tab title=”ASSISTANCE (10 MINUTES)”]

Dumbbell Front Raise

3 x 8/8 (8 each side)

Rest: 2 Minute
Target: Increase weight each set
Coaching Notes: Only the shoulder and arm should move, torso remains tight and still

dumbbell front raise

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[su_tab title=”WORKOUT (7 MINUTES)”]

7 Minute AMRAP (As Many Reps As Possible)

Burpees

Rest: None
Target: 60+ reps
Coaching Notes: This ones all in the mind, don’t think, just do.

burpee

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[su_animate type=”fadeInLeft” duration=”2″ delay=”0.5″]

[su_label type=”black”]FITNESS[/su_label]

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (10 MINUTES)”]

1000m Row

Rowing

THEN

3 Rounds of;

15 Dumbbell Press
30 second Dumbbell Overhead hold
15 Hip hinges

[/su_tab]

[su_tab title=”STRENGTH (15 MINUTES)”]

Strict Press

4 x 8

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep your torso upright and ribs locked down

[/su_tab]

[su_tab title=”ASSISTANCE (10 MINUTES)”]

Dumbbell Front Raise

3 x 10/10 (10 each side)

Rest: 2 Minute
Target: Increase weight each set
Coaching Notes: Only the shoulder and arm should move, torso remains tight and still

dumbbell front raise

[/su_tab]

[su_tab title=”WORKOUT (7 MINUTES)”]

7 Minute AMRAP (As Many Reps As Possible)

Burpees

Rest: None
Target: 75+ reps
Coaching Notes: This ones all in the mind, don’t think, just do.

burpee

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[su_animate type=”fadeInLeft” duration=”2″ delay=”0.5″]

[su_label type=”black”]PERFORMANCE[/su_label]

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (10 MINUTES)”]

1000m Row

Rowing

THEN

3 Rounds of;

15 Dumbbell Press
30 second Dumbbell Overhead hold
15 Hip hinges

[/su_tab]

[su_tab title=”STRENGTH (15 MINUTES)”]

Strict Press

4 x 8

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep your torso upright and ribs locked down

[/su_tab]

[su_tab title=”ASSISTANCE (10 MINUTES)”]

Dumbbell Front Raise

3 x 12/12 (12 each side)

Rest: 2 Minute
Target: Increase weight each set
Coaching Notes: Only the shoulder and arm should move, torso remains tight and still

dumbbell front raise

[/su_tab]

[su_tab title=”WORKOUT (7 MINUTES)”]

7 Minute AMRAP (As Many Reps As Possible)

Burpees

Rest: None
Target: 80+ reps
Coaching Notes: This ones all in the mind, don’t think, just do.

burpee

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[su_divider top=”no” divider_color=”#000000″ link_color=”#000000″ size=”10″ margin=”50″]

[su_box title=”#PHIITATHOME – Short, fun, effective home sessions to keep you moving, no matter where you are.” box_color=”#1ce65f” radius=”1″]Hey [swpm_show_member_info column=”first_name”] 🙂

Shoulder burner!

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[su_animate type=”fadeInLeft” duration=”2″ delay=”0.75″]

[su_label type=”black”]ALL[/su_label]

[su_tabs active=”1″ vertical=”yes”]

[su_tab title=”WORKOUT (10 MINUTE)”]

10 Minute AMRAP (As Many Reps As Possible)

Burpees

Rest: None
Target: 100+ reps
Coaching Notes: This ones all in the mind, don’t think, just do.

burpee

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