Posts Tagged ‘group training sydney’

Group Personal Training Centennial Park workout of the week

Friday, November 13th, 2009

Great workout today guys, Tabata intervals and a couple of small challenges. Let me know how those legs feel after the lunges:)

 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
Tabata intervals – scores are an average of the highest and lowers reps achieved.    
Squats – bottom to bottom
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
13.5 13.5 14 11 9.5 10.5 13.5 9.5 10.5 9 9.5 9.5
Sit ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
12.5 12.5 5.5 10 9.5 10 11 11.5 7.5 8 12.5 9.5
Push ups
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
17.5 15.5 6.5 13.5 7.5 9.5 14 9 9 11.5 8 8
Bicycle
Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
33.5 46 32.5 30 37.5 30 34 27 29 37 30 22
Challenge 2      

100 walking lunges
10 spiderman
75 lunges
15 spiderman
50 lunges
20 spiderman
25 lunges
25 spiderman
For time
  

Kelly Rachel Cassandra Tori A Kirsty Louise Jason Genevieve Tori E Lauren Rosemary Jovana
14:00 14:05 18:00 16:40 21:00 17:15 14:45 21:30 19:00 20:30 22:30 25:00

 

 

Challenge 3
20 horizontal pendulum
10 roll ups
10 lifesavers
4 rounds for time  
Kelly Rachel Cassandra Tori A Kirsty Louise Genevieve Tori E
9:30 9:30 10:00 -3 rounds 10:00 -3 rounds 4:30 -2 rounds 10:00 -3 rounds  4:00 -1 round 6:30 -2 rounds 

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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Outdoor group fitness training Sydney, Centennial Park – workout of the week

Monday, July 27th, 2009

This morning was a great class guys and you all pushed hard! I think a few of you might need to work on the double unders though…

I think a highlight for me was the backward running!

We perform Fitta 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  
Double unders
Sit ups
Reps = 50, 40, 30, 20, 10
If substitute skips for double unders, 200 every round 
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
modified 19:23 18:20 19:51 16:40 17:40 20:22 modified
Challenge 2 

5 air jacks
10 push ups
15 squats
AMRAP in 10 minutes
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
12 10 9 10 13 11 7 5
Challenge 3
Run 650m
Run 325m backwards
Run 650m
Run 325m backwards 
For time
Darrin Finn Gwen Kate Kelly Kristin Luke Melissa
14:48 12:39 modified modified 11:35 11:54 13:58 modified

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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Group Fitness Sydney – workout of the week – Fitta Fitness

Tuesday, July 21st, 2009

Awesome turnout this morning for this week’s Fitta Fitness class and awesome effort from everyone. Well done!

We perform Fitta 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
Tabata intervals – scores are an average of the highest and lowers reps achieved.  
Squats – bottom to bottom
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
12 10 16 12 17 13 13 10 15 13 12 10 14 14 10 10
Push ups
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
11 10 18 13 16 12 11 11 11 10 9 9 17 12 11 12
Bicycle
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
48 30 45 45 43 31 28 34 46 43 33 23 43 33 34 32
Burpees
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Kristin Jane Peta Darrin Kate Genevieve Sarah
7 6 8 6 7 6 6 6 9 6 5 3 5 8 7 5
Challenge 2 
6 markers
0=Base/ movement
1=spiderman
2=straight leg bicyucle
3=roll ups
4=sit ups
5=vertical jumps
Reps=10, 8, 6, 4, 2
Run backward back to base
Finn Carla Christie Jason Kelly Adam Luke A Amelia Rachel Jane Peta Kate Genevieve Sarah
17:03 20:20 15:12 17:40 15:12 19:13 21:05 19:35 15:00 23:03 25:32 17:03 21:00 17:40
Challenge 3
Cross country run
100 dips
30 squats
50 sit ups
30 squats
100 dips
Cross country run
Only 2 people had time to complete this challenge
Rachel and Kelly in a time of 10 mins exactly

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 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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