Posts Tagged ‘centennial park bootcamp’

Outdoor Group Fitness Class Centennial Park Sydney – workout of the week

Monday, May 17th, 2010

Awesome workout out this morning, working with a running stop watch, it was up to you to get through all the workouts as quickly as possible.

For those interested in joining, we perform X-fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.

Workout 1
Run 800m
20 push ups then run 300m
40 sit ups then run 300m
60 squats then run 300m
80 mountain climbers then run 300m
100 bicycle
Run 800m
Workout 2
50 walking lunges
10 spiderman
40 walking lunges
15 spiderman
30 walking lunges
20 spiderman
20 walking lunges
Workout 3
Burpees
Roll ups
2o metre shuttle run
1 rep of each on the first round, 2 reps of each on the second round etc all the way up to 10 reps of everything

See you all in the park soon- Troy Shipsey

Centennial Park Outdoor Cross Traina’s Coach

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Centennial Park Outdoor Group Fitness Training workout of the week

Wednesday, December 9th, 2009

This morning we had 1 long challenge instead of several small challenges. It was tough, but made touhger by the extraordinarily warm and humid weather at 6am!

We perform X-Fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.            

Challenge 1        

800m run
100 skips
300m run
100 mountain climbers
300m backwards run
100 dips
300m sideways run
100 bicycle
300m backwards run
100 walking lunges
300m run
100 star jumps
800m run
For time
Kristin Rachel Darrin Nicky Lisa Kelly Kate Arlene Tim Luke C Tori Bianca Cassandra Kirsty Rob Bruce Rosemary Libby Jovana Milena
29:05 32:05 32:42 33:10 34:20 35:45 37:17 39:08 39:50 40:17 40:30 40:37 40:44 40:49 41:41 42:00  44:04 44:10 50:35 50:35
Those who had to leave early or didn’t finish
Lynette Lauren Jane Peta Andie
35:30 up to 800m run 36:30 up to 800m run 37:00 up to star jumps 37:00 up to 300m run 46:50 up to star jumps
Bonus Challenge – for the faster finishers

5 sit ups
10 push ups
15 squats
AMRAP in 10 mins 
Rachel Kristin Lisa Darrin Kelly W
15 12 10 9 8

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 

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Centennial Park Outdoor Group Personal Fitness Training Class Monthly Schedule November 2009

Monday, October 26th, 2009

 

2nd Monday Fitness Test
3rd Tuesday Boxing
4th Wednesday Body weight blast
5th Thursday Kickboxercise
6th Friday X Fitness
9th Monday Body Weight Blast
10th Tuesday Fun and Fitness
11th Wednesday Troy’s Toys
12th Thursday The Hill
13th Friday X Fitness
16th Monday Body weigh t blast
17th Tuesday Boxercise
18th Wednesday X Fitness
19th Thursday Funand Fitness
20th Friday Troy’s Toys
23rd Monday X Fitness
24th Tuesday Kickboxercise
25th Wednesday Body weight blast
26th Thursday Boxercise
27th Friday The Hill
30th Monday Body weight blast

If you want to get fit and healthy, then join us in our group training classes, simply visit Group Training

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Centennial Park Fitness workout of the week

Thursday, June 11th, 2009

This is the first time I have listed the Fun and Fitness workout, but this workout was so enjoyed by all that I thought I would post it for everyone to see.

Fun and Fitness is an awesome high intensity cardio workout enjoyed by 15 participants today

Event 1

2 teams
Agility ladders uneven step through, 5 push ups, grab a ball and sprint back.
Team with the most balls after 4 mins wins
Repeat to return the balls to the bag. First team to return all balls wins.
Repeat using hop in hop out of ladders with burpees instead of push ups.
16 mins of these sprint games and the heart rate is flying!
Event 2

3 teams
Form circle head to head with plank and sprint around the team. First team to complete wins.
Repeat completing 2 laps.
Repeat completing 3 laps.
Event 3
3 rounds of 20 point pass
High intensity agility sprint game using a soccer ball
Event 4

2 person relay sprints

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 

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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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