SATURDAY 4TH MARCH – #PHIITIN30 | #PHIIT | #PHIITATHOME

“When you know why, you’ll know how.”

–¬†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”] ūüôā

¬†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!

Weekly 100 rep challenge!

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WARM UP (20 MINUTES)”]

15 Minute Row

Rowing

Spend 5 minutes (or longer) on the foam roller to warm lower back, glutes and hamstrings.

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[su_tab title=”STRENGTH (0 MINUTE)”]

None

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[su_tab title=”WORKOUT (10 MINUTES)”]

100 Kettlebell Deadlifts

Rest: None
Target: As fast as possible. Ideal weights is 20kg/28kg
Coaching Notes: Keep the sets big if you break it up.

Kettlebell Deadlift

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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”] ūüôā

Weekly 100 rep challenge!

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

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(20 MINUTES)”]

15 Minute Row

Rowing

Spend 5 minutes (or longer) on the foam roller to warm lower back, glutes and hamstrings.

[/su_tab]

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

None

[/su_tab]

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

None

[/su_tab]

[su_tab title=”WORKOUT (10 MINUTES)”]

100 Kettlebell Deadlifts

Rest: None
Target: As fast as possible. Ideal weights is 20kg/28kg
Coaching Notes: Keep the sets big if you break it up.

Kettlebell Deadlift

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(20 MINUTES)”]

15 Minute Row

Rowing

Spend 5 minutes (or longer) on the foam roller to warm lower back, glutes and hamstrings.

[/su_tab]

[su_tab title=”STRENGTH (0 MINUTES)”]

None

[/su_tab]

[su_tab title=”ASSISTANCE (0 MINUTES)”]

None

[/su_tab]

[su_tab title=”WORKOUT (10 MINUTES)”]

100 Kettlebell Deadlifts

Rest: None
Target: As fast as possible. Ideal weights is 20kg/28kg
Coaching Notes: Keep the sets big if you break it up.

Kettlebell Deadlift

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(20 MINUTES)”]

15 Minute Row

Rowing

Spend 5 minutes (or longer) on the foam roller to warm lower back, glutes and hamstrings.

[/su_tab]

[su_tab title=”STRENGTH (0 MINUTES)”]

None
[/su_tab]

[su_tab title=”ASSISTANCE (0 MINUTES)”]

None

[/su_tab]

[su_tab title=”WORKOUT (10 MINUTES)”]

100 Kettlebell Deadlifts

Rest: None
Target: As fast as possible. Ideal weights is 20kg/28kg
Coaching Notes: Keep the sets big if you break it up.

Kettlebell Deadlift

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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”] ūüôā

Your weekly 100 rep challenge begins!

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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 (20 MINUTE)”]

Start with a light 10 minute jog or bike ride

THEN

100 Squat Jumps

Rest: None
Target: As fast as possible
Coaching Notes: If you have to break up sets, make sure you get big sets out to start off with

jumping squat

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