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Dynamic Fitness Training

Phone: +61 404 863 747

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25.01.2022 Wednesday Challenge 21-15-9 Spider-Man push-ups Step ups ... Into 21-15-9 Hspu Ab mats Enjoy your workout let me know how you go. Don't hesitate if you have any questions.

23.01.2022 ITS FIT TEST FRIDAY!! It’s week 5! REMEMBER This is NOT a competition between you or anyone!!! This is a competition between you, yourself and ONLY YOU!! FIT TEST: ... How many reps can you get out in 1 minute? You are doing a full minute of each exercise and counting your reps... best to film yourself to look back and see how many you got in the minute rather than try and keep count 1. Body weight Squats 2. Push ups 3. Burpees 4. Step ups You can have a 1-4 minute break between each one and then your last fit test is for time... 5. I want you to time how long it takes you to run 1000m/1km We are now in week 5 if you have been doing the challenges daily and completing the fit tests weekly you should be so proud of yourself because you would be making some improvements now! We are beyond proud of you for keeping it up!! Good Luck! Remember this is to test YOUR PERSONAL fitness level, do your best and let us know how you go!

23.01.2022 Tuesday Challenge I hope you guys enjoyed your long weekend! 3 Rounds ... 12-9-6 - Pistols e/s - Prone elbow/hand e/s - Step up e/s - Burpees Enjoy your workout let me know how you go. Post your scores!

22.01.2022 Tuesday challenge EMOM 1 minute 3 Hr push up 3 Abmats ... Add 1 rep to both exercise every additional round. 2 minute 30 mountain climbers So minute 3 you preform 4 reps of the exercises and minute 4 30 mountain climbers and so fourth until you fail to complete the amount of reps within that minute. Good luck guys have fun. See more

21.01.2022 Ab blaster Challenge 3 Rounds - Bicycle crunch 20 - Hallow holds 10 sec on 10 sec off x3... - Dive bombers/Hindu pushups 10 - side to side plank dips 10 e/s Good luck guys, if you have any questions please text me.

19.01.2022 Wednesday challenge 3 Rounds for total Reps 1 min Burpee 1 min Hspu... 1 min Mountain climbers 1 min Abmats 1 min Goblet squats (hold brick, plant etc) 1 min rest Add total of Reps per round. Good luck guys don't forget to post your scores. See more

19.01.2022 Monday Madness Challenge 10-1 Prisoner squats/ kneel get ups. e/s 1-10 Prone elbow/ hand. e/s... Which means one of the exercises you start from 10 descend down to 1 and the other you start from 1 and ascend until 10. For time Have fun guys let me know how go and post your scores. If you have any questions please let me know.

18.01.2022 Mad Monday challenge For time 100 Goblet squats (hold a brick, plant etc) (Every time you pause for a second/ break)... You must preform these exercises before returning to your Goblet squats. 10 Ab mats 8 reverse lunges e/s 6 burpees Continue to go through the sequence until all 100 Goblet squats are completed. Enjoy guys let us know how you go by posting your scores. See more

17.01.2022 Wednesday challenge AMRAP 15 min 5 Caterpillar walk out/ in 10 Prisoner squat/ kneel getup squats e/s... 15 Static Rev lunge e/s 20 Plank shoulder taps As soon as the time starts perform 5 Burpees and then after every 3 mins until time is up. Enjoy your workouts guys don't forget to post your scores.

14.01.2022 Tuesday challenge 4 Rounds for time 10 pistols e/s 15 box jumps... 20 walking lunges 20 1/2 v sits Good luck let me know how you go. If you have any questions please sms me thanks.

13.01.2022 Thursday Ab Challenge 3 Rounds - Alternating single v-sets 30... - Penguins 20 e/s - Ab mats 30 - Prone bears 20(hold prone then bring right knee to right elbow and alternate to left side) Enjoy today's workout guys. Any questions please don't hesitate to ask.

13.01.2022 Thursday Challenge 3 Rounds V-up sits 15 Prone elbow to hand 20... Plank T rotations 10 e/s Single knee raise crunch 10 e/s If you guys have any questions please send me a text. Good luck have fun.

12.01.2022 ITS FIT TEST FRIDAY!! It’s week 7 REMEMBER This is NOT a competition between you or anyone!!! This is a competition between you, yourself and ONLY YOU!! FIT TEST: ... How many reps can you get out in 1 minute? You are doing a full minute of each exercise and counting your reps... best to film yourself to look back and see how many you got in the minute rather than try and keep count 1. Body weight Squats 2. Push ups 3. Burpees 4. Step ups You can have a 1-4 minute break between each one and then your last fit test is for time... 5. I want you to time how long it takes you to run 1000m/1km We are now in week 7 if you have been doing the challenges daily and completing the fit tests weekly you should be so proud of yourself because you would be making some improvements now! We are beyond proud of you for keeping it up!! Good Luck! Remember this is to test YOUR PERSONAL fitness level, do your best and let us know how you go!

10.01.2022 Wednesday Challenge Every 3 minutes - 6 Rounds - Goblet squats 20... - Hspu 10 - Knee slides 20 - Hr push up 15 Complete the exercises what ever time you have remaining in the 3 minutes rest. As soon as 3 minutes is up start the next round. So 3,6,9 minute as so on. Have fun guys let's us know how you go.

09.01.2022 Thursday Ab Challenge 3 Rounds - Ab crunch, 1/2sit, full v-sit 15 each... - Side crouches 12 e/s - Prone hold 20 sec x3 - Roll ups 10 Enjoy the workout guys let us know how you go.

09.01.2022 Mad Monday Challenge For time 20 Hr push up 40 single full v sit... 20 Hr push up 60 Alt lunges 40 single full v sit 20 Hr push up 80 Running man 60 Alt lunges 40 single full v sit 20 Hr push up Good luck guys if you have any questions just send me a message. Don't forget to post your scores.

06.01.2022 Tuesday Challenge 7 Rounds For time 7 Handstands ... 7 Air squats 7 full v sit 7 Abmats 7 Burpee 7 Caterpillar walk out/in 7 Hr push-ups Enjoy your workout guys let's us know how you go. Any questions please don't hesitate to ask. Thankyou

05.01.2022 Thursday Challenge 3 Rounds Full Ab crunch, 1/2 v sit, full v sit. 1 rep of each until 10 reps completed. Bear crawls stationary 30 ( plank bring right knee outside your right elbow plant foot on ground repeat to other side)... Sit on floor Russian twist 30 (feet on floor/ or off) Rocking plank 30 Good luck guys have fun. Please don't forget to post your times. See more

04.01.2022 Wednesday Challenge Triple threat 50 reps of each for time... - Squat jumps - Box jumps/step ups e/s (use step or small brick wall or bench - Spider-Man crawls Note must complete all 50 reps of first exercise before moving on to the next exercise and so on. A spicy one today guys enjoy let me know how you go. Post your scores.

01.01.2022 ITS FIT TEST FRIDAY!! Same as the last two week! REMEMBER This is NOT a competition between you or anyone!!! This is a competition between you, yourself and ONLY YOU!! FIT TEST: ... How many reps can you get out in 1 minute? You are doing a full minute of each exercise and counting your reps... best to film yourself to look back and see how many you got in the minute rather than try and keep count 1. Body weight Squats 2. Push ups 3. Burpees 4. Step ups You can have a 1-4 minute break between each one and then your last fit test is for time... 5. I want you to time how long it takes you to run 1000m/1km We are now in week 3 if you have been doing the challenges daily and completing the fit tests weekly you should be so proud of yourself because you would be making some improvements now! We are beyond proud of you for keeping it up!! Good Luck! Remember this is to test YOUR PERSONAL fitness level, do your best and let us know how you go!

01.01.2022 ITS FIT TEST FRIDAY!! It’s week 6 REMEMBER This is NOT a competition between you or anyone!!! This is a competition between you, yourself and ONLY YOU!! FIT TEST: ... How many reps can you get out in 1 minute? You are doing a full minute of each exercise and counting your reps... best to film yourself to look back and see how many you got in the minute rather than try and keep count 1. Body weight Squats 2. Push ups 3. Burpees 4. Step ups You can have a 1-4 minute break between each one and then your last fit test is for time... 5. I want you to time how long it takes you to run 1000m/1km We are now in week 6 if you have been doing the challenges daily and completing the fit tests weekly you should be so proud of yourself because you would be making some improvements now! We are beyond proud of you for keeping it up!! Good Luck! Remember this is to test YOUR PERSONAL fitness level, do your best and let us know how you go!