TUESDAY 28TH FEBRUARY – #PHIITIN30 | #PHIIT | #PHIITATHOME

“He is most powerful who has power over himself”

– Seneca


[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!

Squats, squats and more squats!

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WARM UP (10 MINUTES)”]

5 Minute row @ easy pace

Rowing

THEN

2 Rounds of;

15 Squats
30 Walking lunges
10 Long jumps

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

Front Squat

5 x 10

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep the weight over the centre of your body and the chin tucked in

Front squat

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[su_tab title=”WORKOUT (10 MINUTES)”]

Death by reps…

Thrusters

On the start of minute 1 perform 5 thrusters, then rest.

Add 1 rep at the start of every new minute.

Rest: As instructed
Target: 5+ rounds
Coaching Notes: Control the breathing by breathing at the top of the movement

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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)”]

5 Minute row @ easy pace

Rowing

THEN

2 Rounds of;

15 Squats
30 Walking lunges
10 Long jump

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

Front Squat

5 x 10

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep the weight over the centre of your body and the chin tucked in

Front squat

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

Hollow hold

4 x 30 sec on / 30 sec off

Rest 2 Mins

4 x 30 sec on / 30 sec off

Rest: As instructed above
Target: Full 30 seconds each time
Coaching Notes: Use your breath to block the movement and keep midline tighter

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[su_tab title=”WORKOUT (10 MINUTES)”]

Death by reps…

Thrusters

On the start of minute 1 perform 5 thrusters, then rest.

Add 1 rep at the start of every new minute.

Rest: As instructed
Target: 5+ rounds
Coaching Notes: Control the breathing by breathing at the top of the movement

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (10 MINUTES)”]

5 Minute row @ easy pace

Rowing

THEN

2 Rounds of;

15 Squats
30 Walking lunges
10 Long jump

[/su_tab]

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

Front Squat

5 x 10

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep the weight over the centre of your body and the chin tucked in

Front squat

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

Hollow hold

4 x 30 sec on / 30 sec off

Rest 2 Mins

4 x 30 sec on / 30 sec off

Rest: As instructed above
Target: Full 30 seconds each time
Coaching Notes: Use your breath to block the movement and keep midline tighter

[/su_tab]

[su_tab title=”WORKOUT (10 MINUTES)”]

Death by reps…

Thrusters

On the start of minute 1 perform 5 thrusters, then rest.

Add 1 rep at the start of every new minute.

Rest: As instructed
Target: 5+ rounds
Coaching Notes: Control the breathing by breathing at the top of the movement

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (10 MINUTES)”]

5 Minute row @ easy pace

Rowing

THEN

2 Rounds of;

15 Squats
30 Walking lunges
10 Long jump

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[su_tab title=”STRENGTH (20 MINUTES)”]

Front Squat

5 x 10

Rest: 90 seconds between sets
Target: Increase the weight each set
Coaching Notes: Keep the weight over the centre of your body and the chin tucked in

Front squat

THEN

Overhead Squat

3 x 3

Rest: As needed between sets
Target: Add weight each set
Coaching Notes: Brace midline from the moment you touch the bar, keep the movement short and sharp

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

Hollow hold

4 x 30 sec on / 30 sec off

Rest 2 Mins

4 x 30 sec on / 30 sec off

Rest: As instructed above
Target: Full 30 seconds each time
Coaching Notes: Use your breath to block the movement and keep midline tighter

[/su_tab]

[su_tab title=”WORKOUT (10 MINUTES)”]

Death by reps…

Thrusters

On the start of minute 1 perform 5 thrusters, then rest.

Add 1 rep at the start of every new minute.

Rest: As instructed
Target: 5+ rounds
Coaching Notes: Control the breathing by breathing at the top of the movement

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[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”] 🙂

Building explosive power in the legs today.

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WORKOUT (25 MINUTE)”]

Complete a 3k Run

run

THEN

Death by reps…

Squat jumps

On the start of minute 1 perform 5 Squat jumps, then rest.

Add 1 rep at the start of every new minute.

Rest: As instructed
Target: 10+ rounds
Coaching Notes: The legs will, push through it

jumping squat

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