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24.01.2022 DAILY WOD! # 26 Friday 12th June Our final Fit AF All Star Workout guys! If you got through all of these you completed 56 workouts - 8 weeks of every day sessions. Julianne, don't think you missed a session ... Congratulation and a very well deserved Fit AF All Star 2020 Great work Engadine on a surviving the COVID-19 Lock out of the gym and we can't wait to see you all Saturday from 9 am! REG (My girls Pa! Birthday Today) 5 Rounds of: 5 Single Leg Burpees (each side) (YT clip 1) 10 Commandos 20 Straight Leg Raises 30 Plank Rotations 20 Reverse Crunches 10 Commandos 5 Single Leg Burpees (each side) (YT clip 1) 30, 45, 60, 75, 90 secs 10:10 rep plank jack + Mountain Climber (YT clip 2) 1. https://www.youtube.com/watch?v=YoSJiX8WEts 2. https://www.youtube.com/watch?v=wfmD_ydTN6g

22.01.2022 DAILY WOD! # 20 Saturday 6th June (Our Last Saturday Guys) GYM OPENS AT 9;00 AM SATURDAY 13th June :) If you've been enjoying Saturday WODs, well here's a longer version again to take you into the weekend Fit AF All Star!... I would suggest you get to a Engadine, Heathcote or Helensburgh Football Fields for this one full full 100s or measure out 50 metres from where you are working out and do your runs out 50 and turn back x 4 to do the full 400m. Either way 4 mile is 6,400m and with 4 rounds you'll punch out 1600m each round. Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's workout and again record in the comments your time. in way of your timing device. If you completed the 30/30 workouts post up your time from Workout 20: 6th JUNE THE LONGEST FOUR MILE 4 Rounds for Time Round 1: 10 Burpees 400 metre Run (x4) Round 2: 10 Air Squats 400 metre Run (x4) Round 3: 10 Push-Ups 400 metre Run (x4) Round 4: 10 Sit-Ups 400 metre Run (x4) Miss these faces

22.01.2022 Matt and Jen Re-run .... yourWednesday Warrior Workout!

19.01.2022 AF ENGADINE GUESS WHOS BACK Saturday 9am Tag your training partner, because it’s reunion time

19.01.2022 Part two of the Friday WOD is all Abs! Race the clock to set the fastest time! 3x rounds of 30 sec extended arm plank ( on your hands) with one leg raised. 30 sec plank on elbows... 30 Russian twists 30 sit ups with arms extended straight up See more

18.01.2022 DAILY WOD! # 23 Tuesday 9th June Hope you enjoyed the long weekend and today's workout and were challenged "Fit AF All Star" Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's workout.... Record in the comments your time. in way of your timing device. Workout 23: 9th June LUCKY 13 For Time: 3 Rounds for Time: 13 Push-Ups; 13 Sit-Ups; 13 Box Jumps 13 Kettlebell Swings (or Use a Dumbbell) 13 Push Presses (Use Dumbbell or water bottles) 13 Walking Lunges (each leg); 13 Mountain Climbers; (each leg) 13 Knees-to-Elbows; 13 Pull-Ups or Inverted Row or Standing Towel Row 13 Bench Dips; 13 Air Squats; 13 Back Extensions; 13 Burpees 130 Rope Skips

17.01.2022 DAILY WOD! # 16 Tuesday 2nd June Hope you enjoyed today's workout and were challenged "Fit AF All Star" Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's workout.... Record in the comments your time. in way of your timing device only the 5 Rounds not the warm up. Workout 2: 2nd June WYNTER For Time: 100 mountain climbers 20 burpees 100 skips 20 push-ups 100 skips 20 walking lunges 100 skips 20 squats 100 skips 20 walking lunges 100 skips 20 push-ups 100 skips 20 burpees 100 mountain climbers * Round 1: 100/20 * Round 2: 50/15 * Round 3: 25/10

15.01.2022 DAILY WOD! # 24 Thursday 11th June (Last Session tomorrow # 25) GYM OPENS 9AM this SATURDAY Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's WOD and record in the comments your time in way of your timing device for each of the 6 efforts Fit AF All Star Challenger.... Workout 24: 11th June WOD: CEDRIC 6 Rounds For Time * 6 Hand Release Push-Ups * 6 Plank Jacks * 6 Power Skaters (each side) * 6 Burpee with Lateral Jump over your towel * 6 Reverse Lunge to power skip (each leg) (1, YT) * 6 Bulgarian Plyo Split Squat (each leg) (2. YT) * 6 Gorilla Jumps out and back (3. YT) * 6 Forward moving Mogul Lateral Jumps out and back (4. YT) * 600 metre Run * 60 Rope Skips * 30 Rope Skips Right Leg * 30 Rope Skips Left Leg Youtube Help Videos: 1. https://www.youtube.com/watch?v=R2F7TQ1yN5E 2 .https://www.youtube.com/watch?v=-5TXnNIZOl4 3. https://www.youtube.com/watch?v=WUa0Vo4Qr54 4. https://www.youtube.com/watch?v=yk7yXdzabxY

15.01.2022 DAILY WOD! #15 Monday 1st June We commence our third week Fit AF All Star You won’t need much room for this session and can do it in or outside.... Time recorded is after the final 30 second plank. Record your overall total time Add any scenic, or funny photos or clips to your post - love seeing them and love so much seeing the family pooch's encouraging you along. MARY 21, 18. 15, 12, 9, 6, 3, 21 * Air Squats Mountain Climbers (L+R=1) * Alternating Curtsy Lunge Russian Twist (L+R=1) * Alternating Reverse Lunges Elbow to Knee Oblique Crunch (each side) (Ref #1 clip) * Alternating Side Lunges Mountain Climber Pushups (L+R+Pushup=1) * Alternating Forward Lunges Elbow to Knee Crunch (Ref #2 clip) * Lunge Jumps Rotating Hip Plank (Ref #3 clip) * Air Squats Side Plank Knee to chest (each side) (Ref #4 clip) * 30 second PLANK 1. Elbow to Knee Oblique Crunch: https://www.youtube.com/watch?v=orvO32fHb1A 2. Elbow to Knee Crunch https://www.youtube.com/watch?v=FcjwuLMdGyM 3. Plank with Hip Rotation https: //www.youtube.com/watch?v=wPvqkKTGR8w 4. Side Plank Knee to Chest: https://www.youtube.com/watch?v=EQFrYrLupHw

14.01.2022 DAILY WOD! # 21 Sunday 7th May (Our Last Sunday WOD) We re-open at 9 am next Saturday 13th You will need a GPS either on your watch or phone an app to measure the distance travelled Fit AF All Star!... Being the competitive AF Engadine member that you proving to be, you'll be so excited to complete Sunday's workout. After completing 60 minutes at the end of the challenge and 60 minute tempo two week ago and last week completing the GPS Stimulus Travel AF-70 today is a 70 minutes run. As always we love your photos and would love to feel now after 25 workouts Workout 21: 7th June TEMPO 70 Record your time Good Luck Superstars

11.01.2022 Only Three More Sleeps Engadine $0 Joining Fee when you sign up in June 2020. Current Members who refer will also receive a Free month for both their ...new training partner and for themselves as well! Book an appointment here in the club to come check us out: https://www.anytimefitness.com.au/ or Call us on 9548 6006 today to book in from 9am This Saturday 13th June. Jen CLUB MANAGER

08.01.2022 Two part post workout. (The editing app ain’t working) First part is Legs lots of legs. Go for two rounds non stop. 50 jump squats 50 curtsy lunges... 50 step back lunges 50 air squats 90 sec wall sit. Repeat. See more

08.01.2022 Friday workout. Take no prisoners! Go for time. 20 prisoner squats (hands on your head)... 20 push ups 30 prisoner squats 19 pushups 40 prisoner squats 18 pushups 50 prisoner squats 17 pushups 60 prisoner squats 16 pushups 70 prisoner squats 15 pushups 80 prisoner squats 14 pushups 90 prisoner squats 13 pushups 100 prisoner squats 12 pushups You’ll probably have trouble walk-in after this one Let me know if you have a go!

07.01.2022 Monday HIIT Back Session: Warm Up: 2 Rounds 10 x Slow Tempo Air Squats or transverse squats 10 x Squat Hold into Squat Jump... Set 1. Three Rounds 10 x Reverse Lunges (each leg) 20 x Lunge Jumps 40 x Air Squats Set 2: Descender: 15. 12. 9. 6. 3 * Push Up Jacks * Towel Row * Shoulder Tap (R + L =1) * Burpee Air Jacks Set 3: 10 x Rep 5 Round Accumulater - Adding an exercise each round - Apologies for my really bad counting :) 1. Long Jump Shuffle Back 2. Moguls 3, Alternating Curtsy Lunge Squats 4. Break Dancers 5. Hip Rotating Plank * Feeling Great? Repeat the final Round 5 two more times

07.01.2022 DAILY WOD! #22 Monday 8th June We commence our third week Fit AF All Star You won’t need much room for this session and can do it in or outside.... Time recorded is after the final 60 second plank. Record your overall total time Add any scenic, or funny photos or clips to your post - love seeing them and love so much seeing the family pooch's encouraging you along. JERICHO 3, 6, 9, 12, 15, 21, 15, 9 * Air Squat Pulses Mountain Climbers (L+R=1) * Alternating Side Lunge Russian Twist (L+R=1) * Alternating Reverse Lunges Elbow to Knee Oblique Crunch (each side) (Ref #1 clip) * Power Skaters (L+R=1) Mountain Climber Single Leg Pushups (L+R+Pushup=1) * Alternating Forward Lunges Elbow to Knee Crunch (Ref #2 clip) * Lunge Jump Squats Rotating Hip Plank (Ref #3 clip) * Air Squat Pulses Side Plank Knee to chest (each side) (Ref #4 clip) * 60 second PLANK 1. Elbow to Knee Oblique Crunch: https://www.youtube.com/watch?v=orvO32fHb1A 2. Elbow to Knee Crunch https://www.youtube.com/watch?v=FcjwuLMdGyM 3. Plank with Hip Rotation https: //www.youtube.com/watch?v=wPvqkKTGR8w 4. Side Plank Knee to Chest: https://www.youtube.com/watch?v=EQFrYrLupHw

07.01.2022 DAILY WOD! # 17 Wednesday 3rd June If you enjoyed today's WOD, well here's a fun one that starts with the Weekend Warrior Workout with Matt and Jen Fit AF All Star! Today's recorded class you might just need a mat, towel a light and heavy set of Dumbbells or a couple of cans of food or full water bottles.... Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's class followed by the WOD and again record in the comments your time in way of your timing device for each of the 6 efforts Workout 17: 3rd June WOD: CLIFFY 6 x 1000m Runs Time for each one - with 30 seconds recovery between efforts 1, 2. 3. 4. 5, 6, Goal: is to hit the sane time consistently for each 6 x 1 km efforts. Just walk it out for 30 seconds between each 1 km and focus on breathing before the next one. With reducing recovery times over the past two weeks you want to still be hitting the times of last week CONSISTENCY!!!!!!! Is key Good Luck Fit AF All Stars

06.01.2022 DAILY WOD! # 19 Friday 5th June ( JOY 4 Rounds of:... 5 Single Leg Burpees (each side) (YT clip 1) 10 Burpee Jacks (YT clip 2) 20 Power Skaters 30 Air Squats 40 Shoulder Taps (YT clip 3) 50 Squat Jumps 60, 90, 120, 180 second Plank 1. https://www.youtube.com/watch?v=YoSJiX8WEts 2. https://www.youtube.com/watch?v=ULrQHuPKQ4M 3. https://www.youtube.com/watch?v=wcKyqAMqueQ

05.01.2022 DAILY WOD! # 17 Thursday 4th June Being the competitive AF Engadine member that you are, you'll be so excited to complete tomorrow's class followed by the WOD and again record in the comments your time in way of your timing device for each of the 6 efforts and compare your time to the 16th May WOD: 23 when you first completed this LOUIS. It will be exciting to see if you have maintained your fitness from where you were a week out from the end of the 30/30 Fit AF All Sta...r Challenge. Workout 17: 4th June WOD: LOUIS 8 Rounds For Time * 8 Hand Release Push-Ups * 8 Alternating Single Leg Suitcase Crunches (1. YT) * 8 Dining Chair Step Ups (each side) * 8 Squat With Alternating Elbow to Knee * 8 Reverse Lunge to power skip (each leg) (2, YT) * 8 Bulgarian Split Squat (each leg) (3. YT) * 8 Bear Crawls out and in rev back (4. YT) * 8 Burpee Broad Jumps to 180 tuck jump (5. YT) * 40 Rope Skips * 20 Rope Skips Right Leg * 20 Rope Skips Left Leg * 45 second Wall Sit Complete 8 rounds of the movements in the order written. Each round is made up of 36 repetitions plus 90 rope skips and a 45 second wall sit at the each rounds. Youtube Help Videos: 1. https://www.youtube.com/watch?v=d94J05L9bJA 2. https://www.youtube.com/watch?v=R2F7TQ1yN5E 3 .https://www.youtube.com/watch?v=Ksz5rkmBuTA 4. https://www.youtube.com/watch?v=Wgt1vdZ_YYk 5. https://www.youtube.com/watch?v=NKUK69pmYeg1,

03.01.2022 Friday’s WOD is a two part series. First is a leg buster, as you race the clock to set a fastest time. Two Rounds of: * 50 x jump squats... * 50 x curtsy lunges * 50 x step back lunges * 50 x air squats * 90 sec wall sit. See more

03.01.2022 With access to a rich library of workout videos and 2x live sessions a day on AF Health Hub, there’s plenty of opportunities to make healthy happen. What’s your favourite kind of home workout? Let's hear it!

02.01.2022 DAILY WOD! # 24 Wednesday 10th June If you enjoyed the last 3 week's Running WODs, here's the last session before we get you to run 6k straight next week one Fit AF All Stars! We were'nt able to film a session today so will get you to do a previous session that we have put up for you.... Record in the comments your time in way of your timing device for each of the 6 efforts Workout 17: 3rd June WOD: MONEGHETTI 6 x 1000m Runs Time for each one - with 15 seconds recovery between efforts 1, 2. 3. 4. 5, 6, Goal: is to hit the sane time consistently for each 6 x 1 km efforts. Just walk it out for 15 seconds between each 1 km and focus on breathing before the next one. With reducing recovery times over the past two weeks you want to still be hitting the times of last week CONSISTENCY!!!!!!! Is key Good Luck Fit AF All Stars