MONDAY 6TH MARCH – #PHIITIN30 | #PHIIT | #PHIITATHOME

“It’s kind of fun to do the impossible.”

–¬†Walt Disney


[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!

Tabata this!

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[su_label type=”black”]ALL[/su_label]

[su_tabs active=”3″ vertical=”yes”]

[su_tab title=”WARM UP (8 MINUTES)”]

5 Minute Row

THEN

3 Minute passive squat hold

Rowing

air squat

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

Back squat

5-5-5

Rest: 2 Minutes
Target: Increase load each set, with the potential of a new 5RM (Rep Max)
Coaching Notes: Pull the bar into your back as you push off the heels out of the bottom of the squat

Back Squat

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[su_tab title=”WORKOUT (12 MINUTES)”]

Tabata This!

8 Rounds of 20 seconds on, 10 seconds off.

Squats
Battle Rope
Jumping Squats

Rest: As instructed above
Target: Count your reps each round, maintain this number throughout
Coaching Notes: Complete all 8 rounds of squats before moving on to the battle rope then the jumping squats

air squatBattle ropejumping squat

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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

Tabata this!

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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¬†(10 MINUTES)”]

5 Minute Row

THEN

5 Minute passive squat hold

Rowing

air squat

[/su_tab]

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

Back squat

5-5-5-5-5

Rest: 2 Minutes
Target: Increase load each set, with the potential of a new 5RM (Rep Max)
Coaching Notes: Pull the bar into your back as you push off the heels out of the bottom of the squat

Back Squat

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[su_tab title=”ASSISTANCE (6 MINUTES)”]

Wall Squat hold

4 x 30 Seconds

Rest: 1 Minute between sets
Coaching Notes: Keep the knees at 90 degrees 

[/su_tab]

[su_tab title=”WORKOUT (12 MINUTES)”]

Tabata This!

8 Rounds of 20 seconds on, 10 seconds off.

Squats
Battle Rope
Jumping Squats

Rest: As instructed above
Target: Count your reps each round, maintain this number throughout
Coaching Notes: Complete all 8 rounds of squats before moving on to the battle rope then the jumping squats

air squatBattle ropejumping squat

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[/su_tabs][/su_animate]

[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 Row

THEN

5 Minute passive squat hold

Rowing

air squat

[/su_tab]

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

Back squat

5-5-5-5-5

Rest: 2 Minutes
Target: Increase load each set, with the potential of a new 5RM (Rep Max)
Coaching Notes: Pull the bar into your back as you push off the heels out of the bottom of the squat

Back Squat

[/su_tab]

[su_tab title=”ASSISTANCE (6 MINUTES)”]

Wall Squat hold

4 x 30 Seconds

Rest: 1 Minute between sets
Coaching Notes: Keep the knees at 90 degrees 

[/su_tab]

[su_tab title=”WORKOUT (12 MINUTES)”]

Tabata This!

8 Rounds of 20 seconds on, 10 seconds off.

Squats
Battle Rope
Jumping Squats

Rest: As instructed above
Target: Count your reps each round, maintain this number throughout
Coaching Notes: Complete all 8 rounds of squats before moving on to the battle rope then the jumping squats

air squatBattle ropejumping squat

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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 Row

THEN

5 Minute passive squat hold

Rowing

air squat

[/su_tab]

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

Back squat

5-5-5-5-5

Rest: 2 Minutes
Target: Increase load each set, with the potential of a new 5RM (Rep Max)
Coaching Notes: Pull the bar into your back as you push off the heels out of the bottom of the squat

Back Squat

[/su_tab]

[su_tab title=”ASSISTANCE (6 MINUTES)”]

Wall Squat hold

4 x 30 Seconds

Rest: 1 Minute between sets
Coaching Notes: Keep the knees at 90 degrees 

[/su_tab]

[su_tab title=”WORKOUT (12 MINUTES)”]

Tabata This!

8 Rounds of 20 seconds on, 10 seconds off.

Squats
Battle Rope
Jumping Squats

Rest: As instructed above
Target: Count your reps each round, maintain this number throughout
Coaching Notes: Complete all 8 rounds of squats before moving on to the battle rope then the jumping squats

air squatBattle ropejumping squat

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[/su_tabs][/su_animate]

[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

Tabata this!

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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)”]

Tabata This!

8 Rounds of 20 seconds on, 10 seconds off.

Squats
10m Shuttle sprints
Jumping Squats

Rest: As instructed above
Target: Count your reps each round, maintain this number throughout
Coaching Notes: Complete all 8 rounds of squats before moving on to the sprints then the jumping squats

air squatrunjumping squat

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

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