• September 25-27
  • ICC SYDNEY

WORKOUT FROM HOME

WORKOUT WITH ZADI

ZADI - Work from Home B*tch!

  • Strength TABATA
  • 8 Exercises
  • Repeat 6 x rounds of each exercise (as fast as possible!!)  
  • 20seconds ON – 10seconds OFF 
  1. Warm Up 
  2. Plyo DB Goblet Squat in & out
  3. Pushup with Alternating Rows (Dumbbell Optional)
  4. DB Lunge to Crane
  5. DB Snatch
  6. DB Chest Press with Glute Bridge
  7. DB Sit-up and Leg Extention Combo
  8. DB Alternating Bent Over Rows 
  9. Sit Kicks

WORKOUT WITH DANIBELLE

In case you missed it...Here is our EXCLUSIVE and LIVE workout with Dannibelle! 

Get ready for a Leg Day burner. BYO - Sweat towel!

WORKOUT WITH ANDREW PAP

Workout from home with Andrew Pap in this burner of a workout! Save this video for a rainy day! 

WORKOUT WITH RACHEL DILLON

EQUIPMENT
✖️SET OF ANKLE WEIGHTS

CIRCUIT 1🔥
You will complete all exercises 1️⃣-6️⃣ on your right leg and then repeat on your left leg. This is one set.
4 sets each leg.
1️⃣30 SECONDS SQUAT PULSES
2️⃣30 SECONDS LUNGE HOPS
3️⃣30 SECONDS SQUAT TO LATERAL KICKS
4️⃣30 SECONDS KICKBACKS
5️⃣30 SECONDS KICKBACK PULSES
6️⃣30 SECONDS UP AND OVERS

CIRCUIT 2🔥
You will complete all exercises 1️⃣-5️⃣ on your right leg and then repeat on your left leg. This is one set.
4 sets each leg.
1️⃣30 SECONDS GLUTE BRIDGES
2️⃣30 SECONDS SINGLE LEG GLUTE BRIDGES
3️⃣30 SECONDS SINGLE LEG GLUTE BRIDGE RAISES
4️⃣30 SECONDS FIRE HYDRANTS
5️⃣30 SECONDS FIRE HYDRANT PULSES

CORE🔥
1️⃣30 SECONDS VACUUMS
2️⃣30 SECONDS PLANK KICKBACKS
3️⃣30 SECONDS PLANK KICKBACK/MOUNTAIN CLIMBER COMPLEX
3 SETS

Try to rest no longer then 60-90 seconds between sets

WORKOUT WITH KWAME DUAH


1️⃣ Back Squeeze 10 Secs X 4
2️⃣ Pike push 10 Reps X 4
3️⃣ Push Ups - Fast Down. Slow up 10 Reps X 4
4️⃣ Superman Push Ups 8 Reps X4
5️⃣ Reverse Crunch 10 Reps X4

WORKOUT WITH DAVE POW TABAIN

Kettle Bell Upper Body Pull Workout

30 Sec L/R/L/R Work

30 Sec Rest x 4 of the following exercises: - Snatches

  • Cleans
  • Rows
  • Bicep Curls

 

 



Kettlebell Upper Body Push Workout

30 Sec L/R/L/R Work

30 Sec Rest x 4 of the following exercises:

  • Strict Press 
  • Push Press 
  • Alt KB Push Ups
  • Cannon Ball Chest Press

WORKOUT WITH TODD LIUBINSKAS

Workout with Todd with this 15 minute sweat-inducing routine!

WORKOUT WITH MAX 'THE BODY'.

This workout is a mix between bodyweight exercises before the claisthenics exercises. Max recommends that people start with bodyweight exercises before the calisthenics exercises to condition the muscles and joints.

Start with 1-5 reps, slow and controlled movements to give your body time to adapt to the new movements. You will be using different muscles and using some of the same muscles in a different way, so don’t rush into it. "I like to do a intervals where I switch muscle groups every other exercise".  

4 sets each exercise.  4 rounds total.

WORKOUT WITH STEPHANIE SANZO

This is a High Intensity Workout which involves 2 Circuits consisting of 3 exercises each. It will definitely get your heart rate up !!

CIRCUIT 1 (3-5 Rounds)⁣
A) Kneeling Single Arm Shoulder Press x 8ea⁣
B) Squat Cleans x 8⁣
C) Reverse Lunges x 8ea⁣
Note: Rest 60sec at the end of each Round)⁣

CIRCUIT 2 (3-5 Rounds)⁣
A) Bent Over Rows x 15⁣
B) Thrusters x 15⁣
C) Romanian Deadlifts x 15⁣
Note: Rest 60sec at the end of each Round)⁣

Beginner to Intermediate Guidelines:⁣

  • Take 10-20 seconds rest in between exercises⁣
  • Perform 3 Rounds of each Circuit⁣

Advanced Guidelines:

  • Aim to Complete the Full Circuit WITHOUT dropping the dumbbells⁣
  • Perform 5 Rounds of each Circuit⁣

Aim to use the heaviest weight you can manage while still achieving all the prescribed reps and maintaining good technique⁣