FRIDAY 3RD MARCH – #PHIITIN30 | #PHIIT | #PHIITATHOME

“There is always a blue sky.”

– 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!

Spend time with the foam roller today.

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WARM UP (10 MINUTES)”]

Spend 10 minutes with the foam roller, start at the shoulders and back and work your way down to the ankles.

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

Bench Press

12-10-8-6-4-2

Rest: 90 Seconds between sets
Target: Increase the weight each round
Coaching Notes: If you haven’t practiced this movement much, start with just the bar for the set of 12, then add a little amount each set. Squeeze the chest when pressing the bar to the ceiling.

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[su_tab title=”WORKOUT (10 MINUTES)”]

5 x 250m Row (Max Effort)

Rest: 1 Minute between efforts
Target: Maintain the same pace you hit on your first round
Coaching Notes: Control the stroke, its only a minutes worth of work so get straight into it.

Rowing

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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

Spend time with the foam roller today.

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(10 MINUTES)”]

Spend 10 minutes with the foam roller, start at the shoulders and back and work your way down to the ankles.

[/su_tab]

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

Bench Press

12-10-8-6-4-2

Rest: 90 Seconds between sets
Target: Increase the weight each round
Coaching Notes: If you haven’t practiced this movement much, start with just the bar for the set of 12, then add a little amount each set. Squeeze the chest when pressing the bar to the ceiling.

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[su_tab title=”ASSISTANCE (8 MINUTES)”]

Butterfly sit up

3 x 15

Rest: 2 Minute between sets
Coaching Notes:¬†Control the tempo of the movement, don’t rush through it
sit up

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[su_tab title=”WORKOUT (10 MINUTES)”]

5 x 250m Row (Max Effort)

Rest: 1 Minute between efforts
Target: Maintain the same pace you hit on your first round
Coaching Notes: Control the stroke, its only a minutes worth of work so get straight into it.

Rowing

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(10 MINUTES)”]

Spend 10 minutes with the foam roller, start at the shoulders and back and work your way down to the ankles.

[/su_tab]

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

Bench Press

12-10-8-6-4-2

Rest: 90 Seconds between sets
Target: Increase the weight each round
Coaching Notes: Squeeze the chest when pressing the bar to the ceiling.

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

Back extension + Butterfly sit up

3x 15

Rest: 2 Minute between sets
Coaching Notes:¬†Control the tempo of the movement, don’t rush through it

back extensionssit up

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[su_tab title=”WORKOUT (15 MINUTES)”]

5 x 400m Row (Max Effort)

Rest: 1 Minute between efforts
Target: Maintain the same pace you hit on your first round
Coaching Notes: Control the stroke, its only a minutes worth of work so get straight into it.

Rowing

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP¬†(10 MINUTES)”]

Spend 10 minutes with the foam roller, start at the shoulders and back and work your way down to the ankles.

[/su_tab]

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

Bench Press

12-10-8-6-4-2

Rest: 90 Seconds between sets
Target: Increase the weight each round
Coaching Notes: Squeeze the chest when pressing the bar to the ceiling.

[/su_tab]

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

Back extension + Butterfly sit up

3x 15

Rest: 2 Minute between sets
Coaching Notes:¬†Control the tempo of the movement, don’t rush through it

back extensionssit up

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[su_tab title=”WORKOUT (15 MINUTES)”]

5 x 500m Row (Max Effort)

Rest: 1 Minute between efforts
Target: Maintain the same pace you hit on your first round
Coaching Notes: Control the stroke, its only a minutes worth of work so get straight into it.

Rowing

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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

Sprints to make the legs stronger!

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WORKOUT (25 MINUTE)”]

5 x 400m Run (Max Effort)

Rest: 2 Minute between efforts
Target: Maintain the same pace you hit on your first round
Coaching Notes: This is a sprint effort so driving with arms and legs for the best possible time.

run

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