Workout of The Week - Week 4

Posted by Scott Mazey on 4 July 2013

This workout is great for endurance while testing your stability and giving you a great shoulder and leg workout. 

 

Remember, no resting between each exercise.

1 Km sprint on the stationary bike with the level set to 10.

Bike

 

  

 

30 Reps - Medicine ball straight arm raise from kness to wall with legs in a 90 degree sit position.

WallSit1WallSit2

 

 

 

 

 

20 Reps - Jump lunges, knee must touch the ground.

Jumpinglunges1Jumpinglunges2Untitled 1

 

 

 

 

 

10 Reps - Burpee push ups

Burpee1Burpee2Burpee3




 

 

Burpee4Burpee5

 

 

 

 


 

WOMENS UNDER 40 TIMES TO BEAT

WOMENS OVER 40 TIMES TO BEAT

  NAME TIME   NAME TIME
1 Justine Pole 3.03.4 1 Donna Kelly 4.52.3
2 Nicola Wo 3.08.7 2 Ruth Orton 5.07.0
3 Karri Smith 3.33.0 3 Sally Talbot 5.47.0
4 Victoria Voice 3.40.1      
5 Rosie Blackwood 4.15.1      

 

MENS UNDER 40 TIMES TO BEAT

MENS OVER 40 TIMES TO BEAT

  NAME TIME   NAME TIME
1 Abe 2.31.0 1 Adrian Bayliss 3.01.0
2 Rex Elisara 2.44.0 2 Andrew Tranter 3.31.0
3 Ryan Carville 2.55.5 3 Mike Patterson 3.38.5
4 Hamish Bennett 3.37.0  4 John Lennon  3.42.0 
5 Kris Pope 3.55.0 Chris Graham  3.56.0