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Centennial Park Group Personal Fitness Training Workout of the Week – FITTA fitness

Monday, April 20th, 2009

5 min warm up movements

Challenge 1

20x  down dog push ups
20 x burpees
20 x 1 legged stand ups

20 minutes to complete as many rounds as possible

The results

Name Rounds Finished on
Rachel 5 17 stand ups
Kelly 5 16 stand ups
Sarah 5 1 stand up
Gwen 5 1 burpee
Renee 5 3 push ups
Ben 4 13 burpees
Kellie 4 5 burpees
Fiona 4 1 burpee
Adam 4 3 push ups
Natalie 4 1 push up
Amelia 4 1 push up
Jane 3 3 stand ups
Maureen 3 3 stand ups
Luke C 3 1 stand up
Alan 3 1 stand up
Luke A 3 1 stand up
Kate 3 1 stand up
Peta 3 3 burpees
Genevieve 3 1 push up
Jason 3 1 push up
Challenge 2

20 plyometric push ups
20 tactical get ups
20 vertical jumps

20 minutes to complete as many rounds as possible

The results

Name Rounds Finished on
Kelly 5 11 get ups
Natalie 5 4 get ups
Rachel 5 5 push ups
Sarah 4 12 get ups
Renee 4 9 get ups
Gwen 4 10 push ups
Kate 4 1 push up
Jane 3 19 get ups
Kellie 3 16 get ups
Fiona 3 10 get ups
Maureen 3 8 get ups
Ben 3 7 get ups
Adam 3 1 get up
Alan 3 1 get up
Amelia 3 1 get up
Luke A 2 4 jumps
Genevieve 2 18 get ups
Peta 2 18 get ups
Luke C 2 17 get ups
Jason 2 10 push ups

If you would like to join us for our next course, enter here>>

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Centennial Park Outdoor Group Fitness Training workout of the week – FITTA fitness

Monday, April 20th, 2009

Friday’s 500’s

Push ups, Prison squats, Jeanie crunches, Walking lunges, Spidermans, Burpees, Plometric sprinters lunges, Dips, Unicycle, Roll ups(25), Life savers(25)
50 reps of each for time
The results
Lynette 25:00, Fiona 25:20, Sarah 25:50, Renee 26:50, Gill 28:40, Amelia 29:00, Kellie 29:00, Darrin 29:40, Kate 29:50, Therese 29:50, Mark 31:45, Luke C 33:10, Adam 34:00, Megan 35:15, Jovana 37:03, Luke A 37:20, Jane 38:34, Peta 39:50
Sarah completed 2 rounds in 49:25
Lynette completed 2 rounds in 50:00
All others were on thier way towards completing 2 rounds.

If you want to join us for our next course, enter here>>


 

Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Group Personal Fitness Training Centennial Park Workout of the Week – FITTA fitness

Thursday, April 9th, 2009

FITTA fitness is a high intensity fitness class that I have developed utilising resistance, cardiovascular and plyometric training in a format which involves timed or repetition challenges to push you beyond your comfort zone. This isn’t your ordinary circuit class!

22 people took part in today’s challenges

 Challenge 1
300m run
10 spiderman push ups
10 sprinters sit ups
5 rounds for time
The top finishers:
Ben 11:12, Rachel 11:28, Kelly 11:33, Christie 11:43,
Sarah 12:08, Gwen 12:30, Lynette 12:45 
Challenge 2
Walking lunges across a baseball diamond
21 push ups, 21 sit ups
repeat walking lunges side to side of the diamond decreasing the push ups and sit ups by 3 at each end finishing with 6 reps of each
For time
The top finishers
Kelly, Gwen, Christie, Rachel and Sarah all finished at the same time 9:49
Challenge 3
Flying burpees across the diamond
Monkey walk back across the diamond
20 roll ups
Repeat the cycle completing 15, 10 and 5 roll ups on the next 3 rounds
For time
The top finishers
Christie 11:35, Rachel 13:00, Sarah 15:02

If you want to join us for our next course, enter here>>


 

Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Group Fitness Centennial Park, Sydney – Workout of the week Pad Circuit

Wednesday, April 1st, 2009

For this workout, we used the kick pads for every exercise, but not for kicking… We realised that the size, shape and weight of a kick pad can be a very useful tool in circuit training.

30 squat press
60 mountain climbers
20 jump over pad with a push up in between
1 set of each x 3
300 metre run with the pad overhead

Switch feet around pad – 30 seconds clockwise, 30 seconds anti-clockwise
Lunge with lateral twist – 1 minute each leg
Sit up to place pad on shins, sit up to take pad away – 20 of each
1 set of each x 3
300 metre run with the pad overhead

Slide pad out to plank and jump to crouching position – 1 min
Good mornings wiht pad on back of shoulders – 1 minute
Squeeze legs together to hold pad in the air and perform 50 crunches
1 set of each x 3 
300 metre run with the pad overhead

If you want to join us for our next course, enter here>>

 

Troy Shipsey

Centennial Park Group Personal Fitness Trainer 

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Centennial Park group personal fitness training workout of the week – Friday’s Circuit

Friday, March 6th, 2009

This workout was a bit of a killer because I worked one muscle group at a time to complete exhaustion. The guys weren’t used to this, so needless to say, I heard about it lots throughout the class.

100 squats, 20 jump lunges
80 squats, 18 jump lunges
60 squats, 16 jump lunges
40 squats, 14 jump lunges
20 squats, 12 jump lunges
1st to finish - Rachel 12mins 15seconds

100 bicycle, 50 jeanie crunches80 bicycle, 40 jeanie crunches
60 bicycle, 30 jeanie crunches
40 bicycle, 20 jeanie crunches
20 bicycle, 10 jeanie crunches
1st to finish - Rachel again 7mins 37seconds

50 push ups – chest to ground, 100 bench dips 

40 push ups, 80 dips
30 push ups, 60 dips
20 puch ups, 40 dips
10 push ups, 20 dips
1st to finish – Lynette 16min 28seconds
5 minute burpee test
1st minute 20 burpees
2nd minute 18 burpees
3rd minute 16 burpees
4th minute 14 burpees
5th minute 12 burpees
So who kept up?
Rachel and Sarah every minute
Lynette minutes 4 and 5
Claudia minute 5
All others did well, but didn’t quite cut it.   

If you want to join us for our next course, enter here>>

 

Troy Shipsey

Centennial Park Group Personal Fitness Trainer

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Centennial Park Group Fitness Training Workout of the week – Monday’s Circuit workout was a killer!

Thursday, February 26th, 2009

Warm up circuit:

20 goodmornings

20 military planks

20 mountain bicycles

150m High knee shuttle

Repeat circuit 3 times for time.

1st to finish - Rachel 11mins 22seconds

Endurance Circuit:

 

 

50 push ups chest to ground

50 prison squats

50 straight leg bench dips

600 metre run

Decrease reps by 10 on second round and a further 10 on third round

1st to finish - Rachel again 30mins 30seconds

Plyo circuit:

 

 

21 burpees

21 roll up to push up

21 21 jump lunges

15 reps on second set

9 reps on third set

1st to finish - Rachel yet again 10min 12seconds


If you want to join us for our next course, enter here>>

Troy Shipsey

Centennial Park Group Personal Fitness Trainer

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