THURSDAY 2ND MARCH – #PHIITIN30 | #PHIIT | #PHIITATHOME

“Whatever happens, take responsibility.

– Tony Robbins


[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!

It will suck, but only for a little while!

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[su_label type=”black”]ALL[/su_label]

[su_tabs active=”3″ vertical=”yes”]

[su_tab title=”WARM UP (3 MINUTES)”]

500m Row

Rowing

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

Strict Press

1 x 10

THEN

3 x 3

Rest: 90 Seconds between sets
Target: Work to a heavy 3 rep max
Coaching Notes: Keep the elbows in front of the body as you press the bar overhead

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[su_tab title=”WORKOUT (12 MINUTES)”]

5 Min AMRAP (As Many Reps As Possible)

Dumbbell Push Press

3 Minutes rest

THEN

3 Min Max effort Burpees

Your score today is number of burpees complete.

Rest: As instructed
Target: 25+ Burpees
Coaching Notes: Non stop effort on the burpees, it will suck, but only for a little while.

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”] 🙂

It will suck, but only for a little while!

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (15 MINUTES)”]

500m Row

Rowing

THEN

3 Rounds of;

1 Length bear walk
15 Box jumps
15 Ring rows

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

Dumbbell Strict Press

1 x 10

THEN

4 x 15

Rest: 90 Seconds between sets
Target: Work to a heavy 3 rep max
Coaching Notes: Keep the elbows in front of the body as you press the bar overhead

strict press

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

None

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[su_tab title=”WORKOUT (12 MINUTES)”]

5 Min AMRAP (As Many Reps As Possible)

Dumbbell Push Press

3 Minutes rest

THEN

3 Min Max effort Burpees

Your score today is number of burpees complete.

Rest: As instructed
Target: 25+ Burpees
Coaching Notes: Non stop effort on the burpees, it will suck, but only for a little while.

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 (15 MINUTES)”]

500m Row

Rowing

THEN

3 Rounds of;

1 Length bear walk
15 Box jumps
15 Ring rows

[/su_tab]

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

Strict Press

1 x 10

THEN

3 x 3

Rest: 90 Seconds between sets
Target: Work to a heavy 3 rep max
Coaching Notes: Keep the elbows in front of the body as you press the bar overhead

[/su_tab]

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

None

[/su_tab]

[su_tab title=”WORKOUT (12 MINUTES)”]

5 Min AMRAP (As Many Reps As Possible)

Dumbbell Push Press

3 Minutes rest

THEN

3 Min Max effort Burpees

Your score today is number of burpees complete.

Rest: As instructed
Target: 30+ Burpees
Coaching Notes: Non stop effort on the burpees, it will suck, but only for a little while.

burpee

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

[su_tabs active=”4″ vertical=”yes”]

[su_tab title=”WARM UP (15 MINUTES)”]

500m Row

Rowing

THEN

3 Rounds of;

1 Length bear walk
15 Box jumps
15 Ring rows

[/su_tab]

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

Strict Press

1 x 10

THEN

3 x 3

Rest: 90 Seconds between sets
Target: Work to a heavy 3 rep max
Coaching Notes: Keep the elbows in front of the body as you press the bar overhead

[/su_tab]

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

None

[/su_tab]

[su_tab title=”WORKOUT (12 MINUTES)”]

5 Min AMRAP (As Many Reps As Possible)

Dumbbell Push Press

3 Minutes rest

THEN

3 Min Max effort Burpees

Your score today is number of burpees complete.

Rest: As instructed
Target: 35+ Burpees
Coaching Notes: Non stop effort on the burpees, it will suck, but only for a little while.

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”] 🙂

It will suck, but only for a little while!

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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 (15 MINUTE)”]

5 Min AMRAP (As Many Reps As Possible)

Push ups

5 Minutes rest

THEN

3 Min Max effort Burpees

Your score today is number of burpees complete.

Rest: As instructed
Target: 25+ Burpees
Coaching Notes: Non stop effort on the burpees, it will suck, but only for a little while.

Push ups
burpee

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