FxT Workout March 31st 2020

30 seconds work, 15 seconds rest. Each part to be done continuously. Rest one minute between parts.

Part One 

Plank on hands

Plank on Elbows

Mountain Climbers 

X 4

Part Two 

Spiderman Plank (knee up on the right side)

Spiderman Plank (knee up on the left side)

Star Jumps 

X 4

Part Three

Hollow Hold

Superman Hold 

Jumping Jacks

X 4

FxT Workout March 30th 3020

Using a kettlebell, dumbbell, water jug or any weighted you can hold with one hand:

10 One hand swing each side

10 Goblet Squats

10 Push Ups
X 10

FxT Workout March 27th 2020

If you have stairs:

Run up and down once + 1 Burpee

Run up and down twice + 2 Burpees 

Keep going until you reach 10, resting as little as possible. 

If you don't have stairs:

Mark off 30 feet.

Run bsck and forth once + 1 Burpee

Run back and forth twice + 2 Burpees

Keep going until you reach 10, resting as little as possible. 

FxT Workout March 26th 2020

10 Hindu Push Ups

Hold the bottom position of a squat for 30 seconds

X 5

10 Modified Pull Ups 

10 Reverse Hyperextensions

X 5
Tabata High Knees, 10 rounds.

FxT Workout March 25th 2020

Part One*

1-2-3-4-5 Turkish Get Ups each side. 

Part Two*

8 Squat Press each side 

8 Lunge Chops each side

30 Russian Twists 

X 5

Part Three*

5-4-3-2-1 Turkish Get Ups each side

*If you don't have a kettlebell or dumbbell use any appropriately weighted object that you can safely hold overhead with one hand.

FxT Workout March 24th 2020

30 seconds work, 15 seconds rest.

One minute break between rounds.

Five rounds.

Plank

Mountain Climbers

Alternating Lateral Lunges

Jumping Jack's 

Alternating Reverse Lunges 

Hollow Hold 

FxT Workout March 23rd 2020

Five Rounds of the Following

5 Bodyweight Squats

5 Push Ups

5 Squat Jumps

5 Burpees

X 3

150 Jump Rope

And yes, this does mean that you do the squats, push ups, squat jumps and burpees three times each round and 150 jump rope each round

FxT Workout March 20th 2020

You will be doing four Tabatas, each consisting of 8 rounds of 20 seconds work, 10 seconds rest. One minute break between each Tabata. 

Tabata One: Push Ups. Knee pushups are fine if necessary.

Tabata Two: Air Squats

Tabata Three: Elbow Plank

Tabata Four: Mountain Climbers. 

Remember, a properly executed Tabata should bring you close to failure. Which means you should be doing as many reps as possible each interval, without sacrificing form. If you need a timer, there are literally dozens available in the App Store and Play Store. 

FxT Workout March 18th 2020

30 Walking Lunges 

15 Modified Pull Ups 

10 Plank Rotations

10 Advanced Bird Dogs

15 Burpees

Run 200 meters

X 5

FxT Workout March 17th 2020

50-50-50-50-50 High Knees

4-8-12-16-20 Push Ups

4-8-12-16-20 Squat Thrusts

10-10-10-10-10 Inchworms

Then...

Tabata Squats, 10 rounds

FxT Workout March 16th 2020

For those who are social distancing this weeks workouts will be home workout friendly.

10-9-8-7-6-5-4-3-2-1

Reverse Lunges each leg 

Side Lunges each leg

Squat Jumps 

Then...

50 Mountain Climbers 

30 second Hollow Hold

30 second Elbow Plank

30 second Supetman Hold

X 5

FxT Workout March 13th 2020

12-11-10-9-8-7-6-5-4-3

Pull Ups

Dips

American Swings 

FxT Workout March 12th 2020

8 Trap Bar Deadlifts 

12 Burpees

X 8

FxT Workout March 10th 2020

4 Turkish Get Ups right side

8 Half Get Ups right side

4 Seated Presses right side

4 Turkish Get Ups left side

8 Half Get Ups left side

4 Seated Presses

15 Snatches each side 

X 5

FxT Workout March 9th 2020

6 Hang High Pulls

6 Hang Cleans 

6 Alternating Reverse Lunges

6 Push Presses

6 Front Squats 

6 Deadlift High Pulls 

X 6

FxT Workout March 6th 2020

12 Dumbbell Bench Presses 

12 Modified Pull Ups 

12 Arnold Presses 

12 Bent Rows 

Run to the fence and back

X 6

FxT Workout March 5th 2020

21-19-17-15-13-11-9-7-5-3 Squat Press

Row 250 meters after each set 

FxT Workout March 4th 2020

20 Swings, 10 Suitcase Lifts, Farmer's Walk up and down the stairs. 

X 10

FxT Workout March 3rd 2020

10-9-8-7-6-5-4-3-2-1 Pull Ups

20-18-16-14-12-10-8-6-4-2 Push Ups

30-27-24-21-18-15-12-9-6-3 Swings

FxT Workout March 2nd 2020

Step ups 20-18-16-14-12-10-8-6-4-2

Inchworms 10-9-8-7-6-5-4-3-2-1

Jump Rope 100 reps