Week 3 of the Fabulous In February Fitness Challenge. Get this workout in 3 times this week. 10 Sumo Deadlifts 5 Two Handed Press 10 Swing switches (10 each side) 5 Lunges (5 each side) 5 Burpees with two press ups between each Repeat this workout for 4-6 sets. Work hard and enjoy your results! [...]
We are half way through the Fabulous in February Fitness Challenge, hope you are starting to really feel strong in every way! Although this workout is part of the challenge you can join in any time. Work to perform this workout 3-4 times in the week. Workout: 5 dive bombers 10 Stiff Leg Dead Lifts [...]
We are definitely in the groove of our fitness challenge. This workout will have you feeling strong and energised. Using one kettlebell perform the following exercises with no rest between each. 1. 10 Double arm swings 2. 10 Press Ups 3. 10 Front Squats 4. 10 Spidermans ( 5 to each side) 5. 10 swings [...]
This workout is simple yet intense and definitely effective! Workout: 10 Kettlebell Swings 1 Minute Skipping 30 second rest Repeat as many times as you can up to 10 sets. Be sure to keep your form excellent while performing the kettlebell swings. You might get to 5 or 6 sets for your first workout, simply [...]
Fabulous in February Fitness Challenge is here! This is the perfect way to increase your fitness, focus on nutrition and get a head start on spring/summer fitness goals. Listen in to what the challenge is all about: Most of the challenge will be featured on the www.facebook.com/rocofit however if facebook isn’t your thing you can [...]
This kettlebell workout is a whole body workout! Let’s go for it! Aim to complete this workout 3-4 times in the week Exercises using one kettlebell 1. Deadlifts 5 2. One arm rows 5 each side 3. Single arm swings 5 each side ( if these are difficult then complete 10 double arm swings) 4. [...]
Writing down a plan and tracking progress is key to success. Rocofit now has regular weekly workouts for you to join in with. Click for a tracking sheet to help you stay motivated throughout the month. Print off the tracking sheet and put it somewhere convenient and visible. Write the month in the top [...]
This workout will definitely get your heart rate going! What to do: 10 Kettebell Swings 10 Squat and presses 10 Swings 10 Burpees Complete all four exercises and then take a 30 second rest. Repeat 6 sets of these to start. Throughout the week work your way up to 10 sets! Be sure to push [...]
Your abs are going to love this one and so are your lungs! Set your gymboss interval timer for 45 second intervals 5 Exercises followed by a 45 second rest: 1. Side plank with hip raises 2. Mountain Climbers 3. Ab Cycles (on your back) 4. Reverse lunges (alternating sides) 5. Full Plan with alternating [...]
This body weight workout will be tough for some but worth the effort! Workout: Set your gymboss interval for 3 minutes of work with 1 rest, repeat this for 4-5 sets Exercise 1 – Squat Thrusts 10 repetitions Exercise 2 – Press Ups with one leg raised 10 repetitions Exercise 3 – Side Lunges – [...]
Your core is going to love this body weight workout. 4 exercises set your gymboss interval timer for 1 minutes intervals 1. Full Plank – hold for one minute 2. Prisoner Squat – As many repetitions as possible 3. Plank on forearms with knee tuck ins. 4. Prisoner Lunges – As many as possible alternating [...]
This workout will get you moving, challenge you and leave you feeling amazing. Work hard and push yourself. Do this workout a few times through out the week each time trying to do a little more. Set you gymboss interval timer for 3 minutes work and 1 minute rest 5 exercises 5 repetitions – keep [...]
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