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Outdoor Group Personal Fitness Training Centennial Park, Sydney Monthly Schedule January 2011

Troy Shipsey — Tue, 04 Jan 2011 03:55:46 +0000

4th	Tuesday	Fitness Test – The new one for 2011
5th	Wednesday	Boxing
6th	Thursday	Bodyweight blast
7th	Friday	Battling Ropes
10th	Monday	X Fitness
11th	Tuesday	Fun and Fitness
12th	Wednesday	Bodyweight Blast
13th	Thursday	Boxing
14th	Friday	The Hill
17th	Monday	Bodyweight blast
18th	Tuesday	Mystery Box
19th	Wednesday	Fun and Fitness
20th	Thursday	X Fitness
21st	Friday	Boxing
24th	Monday	X Fitness
25th	Tuesday	Kickboxercise
26th	Wednesday	Australia Day Public Holiday – Enjoy the sleep in!
27th	Thursday	Bodyweight Blast
28th	Friday	The Hill
31st	Monday	Mystery Box

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes and enrol now! Click me to enrol

Outdoor Group Personal Fitness Training Centennial Park, Sydney monthly schedule November 2010

Troy Shipsey — Tue, 02 Nov 2010 01:55:46 +0000

1st	Monday	Fitness Test
2nd	Tuesday	Circuit
3rd	Wednesday	Boxing
4th	Thursday	X Fitness
5th	Friday	Fun and Fitness
8th	Monday	X Fitness
9th	Tuesday	Boxing
10th	Wednesday	Bodyweight Blast
11th	Thursday	Team challenge
12th	Friday	Battling ropes
15th	Monday	Bodyweight Blast
16th	Tuesday	Fun and Fitness
17th	Wednesday	Battling Ropes
18th	Thursday	Boxing
19th	Friday	X Fitness
22nd	Monday	Mystery Box
23rd	Tuesday	X Fitness
24th	Wednesday	Boxing
25th	Thursday	Bodyweight Blast
26th	Friday	Fun and Fitness
29th	Monday	X Fitness
30th	Tuesday	Kickboxercise

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes and enrol now! Click me to enrol

Outdoor Group Personal Fitness Training Centennial Park, Sydney monthly schedule September 2010

Troy Shipsey — Tue, 31 Aug 2010 05:28:30 +0000

1st	Wednesday	Fitness Test + Circuit
2nd	Thursday	Boxing
3rd	Friday	Fun and Fitness
6th	Monday	Bodyweight Blast
7th	Tuesday	Boxing
8th	Wednesday	Battling ropes
9th	Thursday	Mystery Box
10th	Friday	X Fitness
13th	Monday	Bodyweight Blast
14th	Tuesday	Battling Ropes
15th	Wednesday	Boxing
16th	Thursday	Mystery Box
17th	Friday	X Fitness
20th	Monday	Mid month fitness test
21st	Tuesday	Boxing
22nd	Wednesday	Bodyweight Blast
23rd	Thursday	Battling ropes
24th	Friday	X Fitness
27th	Monday	Fun and Fitness
28th	Tuesday	X Fitness
29th	Wednesday	Mystery Box
30th	Thursday	Battling ropes

Schedule is subject to change dependent upon weather

If you want to get fit and healthy, then join us in our group training classes and enrol now! Click me to enrol

Centennial Park Outdoor Group Fitness Training Monthly Schedule August 2010

Troy Shipsey — Thu, 29 Jul 2010 07:34:42 +0000

2nd	Monday	Fitness Test + Circuit
3rd	Tuesday	Boxing
4th	Wednesday	Battling ropes
5th	Thursday	Fun and Fitness
6th	Friday	X Fitness
9th	Monday	Bodyweight Blast
10th	Tuesday	The Hill
11th	Wednesday	Mystery Box
12th	Thursday	Boxing/Kickboxing
13th	Friday	X Fitness
16th	Monday	Mid Month Fitness Test
17th	Tuesday	Battling Ropes
18th	Wednesday	Boxing
19th	Thursday	Fun and Fitness
20th	Friday	X Fitness
23rd	Monday	Bodyweight Blast
24th	Tuesday	The Hill
25th	Wednesday	Battling ropes
26th	Thursday	Boxing/Kickboxing
27th	Friday	X Fitness
30th	Monday	Bodyweight Blast
31st	Tuesday	Battling ropes

Schedule is subject to change dependent upon weather

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

Outdoor Group Personal Fitness Training Centennial Park workout of the week

Troy Shipsey — Mon, 28 Jun 2010 04:29:56 +0000

Although it was a little chilly this morning, this was an awesome workout to start the week. Well done guys!

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 workouts are results based by either time or repetition.

Workout 1

On the minute every minute perform one of the following depending on your fitness level;

a) 5 sit ups, 10 push ups, 15 squats

b) 10 sit ups, 10 push ups, 15 squats

c) 15 sit ups, 10 push ups, 15 squats

Repeat for 10 minutes

Workout 2

On the minute every minute perform 20 mountain climbers

Use the rest of the minute to do backwards walking lunges until you reach a total of 200 lunges

Every minute the timer will beep which means you have to run back to your towel and do your mountain climbers then carry on your lunges from your previous count.

Workout 3

Run 60 seconds

Rest 60 seconds

Runs will increase by 30 seconds each time all the way to 3 minutes

Rest will stay consistent at 60 seconds each time

When the runs reach 3 minutes in length, they will decrease 30 seconds at a time all the way back to 1 minute

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 Outdoor Cross Traina’s Coach

Outdoor Group Personal Training Centennial Park Monthly Schedule June 2010

Troy Shipsey — Mon, 31 May 2010 01:31:11 +0000

1st	Tuesday	Fitness Test + Circuit
2nd	Wednesday	Boxing
3rd	Thursday	X Fitness
4th	Friday	Mystery Box
7th	Monday	X Fitness
8th	Tuesday	The Hill
9th	Wednesday	Battling Ropes
10th	Thursday	Fun and Fitness
11th	Friday	Bodyweight Blast
14th	Monday	Public Holiday
15th	Tuesday	Mid Month Fitness Test
16th	Wednesday	Boxing/Kickboxing
17th	Thursday	X Fitness
18st	Friday	Mystery Box
21st	Monday	Boxing
22nd	Tuesday	Bodyweight Blast
23rd	Wednesday	Mystery Box
24th	Thursday	X Fitness
25th	Friday	Fun and Fitness
28th	Monday	X Fitness
29th	Tuesday	Battling Ropes
30th	Wednesday	Mystery Box

Schedule is subject to change dependent upon weather

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

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

Troy Shipsey — Mon, 17 May 2010 06:17:36 +0000

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

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 Outdoor Cross Traina’s Coach

Centennial Park Group Fitness Training workout of the week

Troy Shipsey — Mon, 03 May 2010 05:19:40 +0000

A bit chilly this morning guys, but it was a great workout!

Workout 1
One the minute every minute run across the diamond then do 2 burpees
Finish off the minute with knee to chest sit ups
Repeat for 10 minutes

Workout 2
20 metre shuttle runs
60 seconds running 60 seconds rest
Decrease by 10 seconds each time all the way to down 10 seconds then increase by 10 seconds each time back up to 60 seconds

Always resting for the same time frame you are running for.

Workout 3

As many push ups as possible in 5 minutes

Every time you stop you have to do 10 air jacks then resume your push ups.

Workout 4

1 minute of bicycle

1 minute of jump lunges

1 minute of mountain climbers

Repeat the circuit 3 times with no rest

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 Outdoor Cross Traina’s Coach

Outdoor Group Personal Fitness Training Centennial Park Monthly Schedule May 2010

Troy Shipsey — Fri, 30 Apr 2010 05:39:33 +0000

3rd	Monday	Fitness Test + Circuit
4th	Tuesday	Boxing
5th	Wednesday	Bodyweight Blast
6th	Thursday	The Hill
7th	Friday	X Fitness
10th	Monday	Mystery Box
11th	Tuesday	Boxing/Kickboxing
12th	Wednesday	X Fitness
13th	Thursday	Fun and Fitness
14th	Friday	Bodyweight Blast
17th	Monday	Mid Month Fitness Test
18th	Tuesday	Boxing
19th	Wednesday	Mystery Box
20th	Thursday	The Hill
21st	Friday	X Fitness
24th	Monday	Mystery Box
25th	Tuesday	Fun and Fitness
26th	Wednesday	X Fitness
27th	Thursday	Boxing/Kickboxing
28th	Friday	Bodyweight Blast
31st	Monday	Mystery Box

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

Outdoor Cross Traina’s – Centennial Park outdoor group personal fitness training workout of the week

Troy Shipsey — Tue, 30 Mar 2010 03:44:10 +0000

Awesome class this morning guys, thanks for the feedback, I didn’t think you would all love the running that much, I will have to incorporate more running interval challenges!

Challenge 1 - Burpee Galore

Work:Rest = 1:1

Starting at 60 seconds, decrease by 10 seconds each time down to 10 and then back up to 60 seconds again

Max reps

Adam	Damian	Darrin	Finn	Greg	Jovana	Jess	Angelique	Kristin	Nelius	Tori	Rosemary	Tristan
163	123	142	159	122	90	136	126	140	192	106	100	117

Challenge 2 – Double dips

Partner up for this one

1 person does 20 dips while the other rest then vice versa

Max reps in 5 mins

Adam	Damian	Darrin	Finn	Greg	Jovana	Jess	Kirsty	Kristin	Nelius	Tori	Rosemary	Tristan	Angelique
160	232	240	160	202	160	120	173	160	220	148	160	141	120

Challenge 3 – Run, run, run

100 metre shuttle runs

Run 60 seconds

Rest 60 seconds

Increase running time by 30 seconds until 3 mins is reached then decrease by 30 seconds back to 60 seconds

Rest is always 60 seconds

Max laps

Adam	Damian	Darrin	Finn	Greg	Jovana	Jess	Kirsty	Kristin	Nelius	Tori	Rosemary	Tristan	Angelique
33	36	28	32	31	24	33	29	36	40	31	DNF	38	27

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 Outdoor Cross Traina’s Coach