Posts Tagged ‘bootcamp centennial park’
Thursday, July 9th, 2009
This week’s Fitta Fitness class was a little rainy, but 9 brave souls pushed through the Tabata intervals.
Challenge 1
Tabata intervals – scores are an average of the highest and lowers reps achieved.
Squats – bottom to bottom
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Gwen |
Rachel |
| 9 |
11 |
10 |
11 |
11 |
12 |
11 |
13 |
14 |
Push ups
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Gwen |
Rachel |
| 10 |
8 |
4 |
6 |
7 |
9 |
9 |
8 |
10 |
Bicycle
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Gwen |
Rachel |
| 45 |
25 |
24 |
40 |
41 |
23 |
33 |
40 |
44 |
Burpees
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Gwen |
Rachel |
| 7 |
6 |
2 |
6 |
6 |
6 |
5 |
6 |
8 |
Challenge 2
300m run
10 push ups thrusts
10 sit ups
AMRAP in 10 mins
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Gwen |
Rachel |
| 3 |
3 |
2+run |
3+run |
4 |
2+run |
2+run&push |
3+run&push |
3+run |
Challenge 3
30 prison lunges
10 roll ups
30 ground dips
5 rounds for time
13 mins cut off
| Finn |
Carla |
Melissa |
Jason |
Gareth |
Adam |
Luke C |
Rachel |
| 4+lunge&roll |
3 |
2 |
4 |
3+lunge&roll |
3+lunge |
3+lunge |
4+lunge |
If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>
See you all in the park soon- Troy Shipsey
Centennial Park Group Personal Fitness Trainer
Tags: boot camp centennial park, bootcamp centennial park, circuit training, group fitness centennial park, group fitness sydney, group personal training centennial park, group training centennial park, outdoor group personal fitness training centennial park, outdoor group training sydney, outdoor training centennial park
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Tuesday, June 30th, 2009
What better way to kick off the week than a Fitta Fitness workout!!
Challenge 1
100 skips
Run 10 poles
Decrease skips by 10 and poles by 1
Results: Top 5
Gareth 18:00, Luke A 18:08, Kelly 18:25, Gwen 19:47, Kate 20:12
Challenge 2
20 x Horizontal pendulum
10 x lifesavers
10 x rollups
5 rounds for time
Results: All who finished under 12 mins
Gareth 9:19, Gwen 9:42, Kelly 9:54, Sarah 10:08, Kate 10:20, Finn 10:20, Jodie 10:53, Rohan 11:03, Luke 11:18
Challenge 3
Plyometric push up
Jump lunges
Reps=10, 9, 8, etc to 1
Bicycle
Reps=100, 90, 80 etc to 1
Results: All who finished under 14 mins
Kelly 10:45, Gareth 11:20, Finn 11:48, Damian 12:05, Kate 12:26, Jodie 13:35, Jane 13:54
If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>
See you all in the park soon- Troy Shipsey
Centennial Park Group Personal Fitness Trainer
Tags: boot camp centennial park, bootcamp centennial park, circuit training, group fitness centennial park, group fitness sydney, group personal training centennial park, group training centennial park, outdoor group personal fitness training centennial park, outdoor group training sydney, outdoor training centennial park
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Friday, May 22nd, 2009
Awesome workout today guys, Fitta Fitness is always my favourite class and I think the toughest class of the week, so well done on your results.
Challenge 1
10 push ups – chest to ground
300 run
As many rounds as possible in 10 minutes
Results
Jen – 5 rounds+push ups, Rachel 5 rounds, Carla & Damian & Tim & Gill & Sarah 4 rounds+push ups, Kirsty & Finn 4 rounds.
Challenge 2
10 Burpees
50 walking lunges
20 sit ups
For time
Jen 11:52 (had to substitute sit ups for leg lowers), Sarah 14:01, The others nearly finished, but only got to : Rachel & Damian 3 rounds, Finn 3 rounds+burpees, Carla 3 rounds+22 lunges, Gill 3 rounds+23 lunges, Kirsty 2 rounds+15 sit ups, Tim 2 rounds+2 sit ups
Challenge 3
100 dips
800m run
For time
Jen 9:42, Rachel 10:52, Sarah 13:00, Damian 13:45, Carla 14:20, Gill 15:06, Tim & Finn & Kirsty 15:50
Challenge 4
Tabata bottom to bottom squats
Well done to everyone for this section of the workout!
If you’re keen to get fitter and healthier and would like to join us for our next course, enter here>>
Come join me in the park- Troy Shipsey
Centennial Park Group Personal Fitness Trainer
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group training centennial park, outdoor group training sydney
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Monday, May 18th, 2009
17 people took part in today’s challenges. It was a real blast, high intensity and loads of fun. I have to apologise for losing the paper the times were written on though….
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group training centennial park, outdoor group training sydney
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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>>
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group training centennial park, outdoor group training sydney
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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
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group training centennial park, outdoor group training sydney
Posted in Workout of the week | No Comments »
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
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group fitness sydney, group personal training centennial park, outdoor group fitness training eastern suburbs, outdoor group training centennial park, outdoor group training sydney
Posted in Uncategorized, Workout of the week | No Comments »
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
Tags: bootcamp centennial park, group fitness centennial park, group fitness trainer centennial park, group personal fitness training sydney, group personal training centennial park, outdoor group fitness centennial park sydney
Posted in Workout of the week | No Comments »
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
Tags: bootcamp centennial park, bootcamp sydney, group fitness centennial park, group personal fitness trainer centennial park, group personal fitness training centennial park, group training centennial park, group training sydney, outdoor group training
Posted in Workout of the week | No Comments »
