WEDNESDAY 1ST MARCH – #PHIITIN30 | #PHIIT | #PHIITATHOME

“We accept the love we think we deserve.”

– 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!

Load up those hammies!

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[su_label type=”black”]ALL[/su_label]

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[su_tab title=”WARM UP (10 MINUTES)”]

5 Minute run

run

THEN

3 Rounds of;

10 reverse lunges
10 side lunges
5 walk out to push up

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

Deadlift

Work up to heave 1 rep max

Rest: As needed, could be up to 3-5minutes between efforts
Target: Personal best!
Coaching Notes:¬†Pull the weight back and up, don’t stand on top of it, stand behind it

Deadlift

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[su_tab title=”WORKOUT (5 MINUTES)”]

1000m row for time

Rest: None
Target: Approx. 4:15
Coaching Notes: Focus on a good stroke and the power (and speed) will happen naturally.

Rowing

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

[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

Load up those hammies!

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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 run

run

THEN

3 Rounds of;

10 reverse lunges
10 side lunges
5 walk out to push up

[/su_tab]

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

Deadlift

Work up to heave 1 rep max

Rest: As needed, could be up to 3-5minutes between efforts
Target: Personal best!
Coaching Notes:¬†Pull the weight back and up, don’t stand on top of it, stand behind it

Deadlift

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

Good Mornings

4 x 12

Rest: 90 Seconds
Target: Use heaviest weight possible on final set
Coaching Notes: Keep the chin tucked in and avoid wrapping your neck around the bar

[/su_tab]

[su_tab title=”WORKOUT (5 MINUTES)”]

1000m row for time

Rest: None
Target: Approx. 4:15
Coaching Notes: Focus on a good stroke and the power (and speed) will happen naturally.

Rowing

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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)”]

5 Minute run

run

THEN

3 Rounds of;

10 reverse lunges
10 side lunges
5 walk out to push up

[/su_tab]

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

Deadlift

Work up to heave 1 rep max

Rest: As needed, could be up to 3-5minutes between efforts
Target: Personal best!
Coaching Notes:¬†Pull the weight back and up, don’t stand on top of it, stand behind it

Deadlift

[/su_tab]

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

Good Mornings

4 x 12

Rest: 90 Seconds
Target: Use heaviest weight possible on final set
Coaching Notes: Keep the chin tucked in and avoid wrapping your neck around the bar

[/su_tab]

[su_tab title=”WORKOUT (4 MINUTES)”]

1000m row for time

Rest: None
Target: Approx. 4:00
Coaching Notes: Focus on a good stroke and the power (and speed) will happen naturally.

Rowing

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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)”]

5 Minute run

run

THEN

3 Rounds of;

10 reverse lunges
10 side lunges
5 walk out to push up

[/su_tab]

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

Deadlift

Work up to heave 1 rep max

Rest: As needed, could be up to 3-5minutes between efforts
Target: Personal best!
Coaching Notes:¬†Pull the weight back and up, don’t stand on top of it, stand behind it

Deadlift

[/su_tab]

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

Good Mornings

4 x 12

Rest: 90 Seconds
Target: Use heaviest weight possible on final set
Coaching Notes: Keep the chin tucked in and avoid wrapping your neck around the bar

[/su_tab]

[su_tab title=”WORKOUT (4 MINUTES)”]

1000m row for time

Rest: None
Target: Sub 4
Coaching Notes: Focus on a good stroke and the power (and speed) will happen naturally.

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

Bit of speed in the legs today.

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[su_label type=”black”]ALL[/su_label]

[su_tabs active=”1″ vertical=”yes”]

[su_tab title=”WORKOUT (25 MINUTE)”]

10 Minutes warm up jog

THEN

4 x 400m Max effort run

2 Minutes off between efforts.

run

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