Full Circle Fitness Home Workout #6

The rain continues to fall here in South Yarra so here's the Full Circle Fitness Home Workout for July.

This month we have 4 exercises and this is how we'll do them:

Overhead Reverse Lunge x 8 per leg / Push Up Hold with Side Arm Raise x 8 per arm / On Spot Sprint x 20 per leg / Overhead Reverse Lunge x 8 per leg / Push Up Hold with Side Arm Raise x 8 per arm / Burpees x 20 x 2 cycles



So it's the same 2 exercises with a different "finisher" every 2nd circuit.

Do 2 cycles of the above without resting at all and time the full workout. Each successive time you d the workout, try and beat your previous time.

As always here's a video of the exercises:

Don't forget Rob is now doing massages in the studio so get those knots out and get that relaxing feeling, call Rob on 0432 671 981 to book your massage.

Full Circle Fitness Home Workout #5

It's cold outside so thank god for the FREE FCF workout that you can do in the confines of your own home!!

Last month we moved to a "ladder" template and this month we'll do the same but with an increase in volume.

We have 3 exercises, Step Ups, Stability Hold Push Ups and Burpees and we'll set the program up in a descending / ascending ladder type sequence.

Within a circuit (so do 1 after the other with no rest at all), do 6 reps step ups each leg, 6 reps of of stability hold push ups each arm and then 10 reps of burpees.

Subtract 1 rep from the step ups and stability hold push ups but keep the burpees at 10 reps with the full workout looking like this:

Circuit 1 - 6 x step ups each leg, 6 x stability hold push ups each arm, 10 x burpees
Circuit 2 - 5 x step ups each leg, 5 x stability hold push ups each arm, 10 x burpees
Circuit 3 - 4 x step ups each leg, 4 x stability hold push ups each arm, 10 x burpees
Circuit 4 - 3 x step ups each leg, 3 x stability hold push ups each arm, 10 x burpees
Circuit 5 - 2 x step ups each leg, 2 x stability hold push ups each arm, 10 x burpees

All performed without rest.

At the completion of the 5 circuits rest 90secs then repeat the workout in reverse so you'll start at 2 step ups, 2 stability hold push ups and 10 burpees.

Time the entire workout (including the rest period) and beat it each time you repeat the workout.

Here are the exercises:

Let us know how you go!!

Full Circle Fitness Home Workout #4

Apologies for the lateness of this one but we'll use a new set up, albeit exercises we've already done.

So our exercises are shown in this video:

Now this is how we want to set the workout up.

We have 3 exercises, Push Ups, Split Squats and On Spot High Knee Sprint and we'll set the up in a descending / ascending ladder type sequence.

So within a circuit (so do 1 after the other with no rest at all), do 5 reps of push ups, 5 reps of split squats each leg and then 10 reps each leg of the on spot high knee sprints.

Subtract 1 rep from the push ups and split squats and add 10 reps to the on spot high knee sprints with the full workout looking like this:

Circuit 1 - 5 x push ups, 5 x split squats each leg, 10 x on spot high knee sprint
Circuit 2 - 4 x push ups, 4 x split squats each leg, 20 x on spot high knee sprint
Circuit 3 - 3 x push ups, 3 x split squats each leg, 30 x on spot high knee sprint
Circuit 4 - 2 x push ups, 2 x split squats each leg, 40 x on spot high knee sprint
Circuit 5 - 1 x push ups, 1 x split squats each leg, 50 x on spot high knee sprint

All performed without rest.

At the completion of the 5 circuits rest 90secs then repeat the workout in reverse so you'll start at 1 push up, 1 split squats and 50 on spot high knee sprints.

Time the entire workout (including the rest period) and beat it each time you repeat the workout.

Let us know how you go!!

This Is Your Starting Point

It's official, the rainy season is here and not only will that make footy training less than ideal for me tonight but its also another reason that many people give health and fitness the boot because it's more comfortable in doors with the heater on.

Here's some news for you, there are places you can go where you can actually train indoors!! No joke!!

At Full Circle Fitness we also know that getting started is the hardest part of the process, so we've got something for you! But first...

I have a good mate named Matt who wasn't very happy with where his body was at. Over the years running his own business and running around after his 2 kids had limited his "me" time, and weight gain was the result. This is a bloke who's played most sports this world has to offer at one time or another so he has been in pretty good knick before.

At the start of this year he threw caution to the wind. He did some quick research, found a 90 day training program on the internet that had a diet component to it and followed it 110%.

He also laid off the grog completely for the entire 90 days which included all the public holidays we have at the start of the year as well as 2 of his best mates engagement parties. 

This is what happened:

What an effort. 

Now we understand that not everyone has the "go getter" approach that Matty, has but you've just got to find your starting point and here it is:

" 14 Objectives in 28 Days and a New You"

This is a FREE online program. Once you sign up for it, via email we send you a new objective to complete every 2nd day for 28 days.

They are simple yet critical points that you need to cover in order to get you on the track to your ideal body and/or fitness level.

Don't be suprised if you make great body composition strides simply in the 28 days.

The subjects covered are related to exercise, nutrition, goal setting and lifestyle so we have left nothing out here.

And it's all FREE!!!

Do not wait until the start of the month to begin this program, start it TODAY!

Head to the contact page on our website and fill out the opt in form with "14/28" put yourself in the best position to look your best come summer 2012/13.

Full Circle Fitness Home Workout #3

We hope that you are enjoying as well as reaping the benefits of the free workouts that we have provided you with over the last couple of months.

What You Need: Stop watch or Clock

How To Do It: Do each exercise one after the other in a circuit and do 3 total circuits. You may need to start at 1 or 2 circuits but over the month increase the total to 3.

However many circuits you do, time how long it takes then beat that time each successive time you repeat the workout. Keep your drink breaks to as little time as you can and do every exercise in the same place to keep transition time to a minimum.

Perform a 2 minute warm up of just basic running on the spot and star jumps.

Split Squat x 8 each leg

Push Ups with Shoulder Touch x 3 – 6 each arm

Hip Hinge with Side Arm Raise x 10

Stability Hold with Leg Raise x 8 each leg

You can view the exercises for this workout below:

Here It Is!!

Last week we talked up Tuesday March 20th, 2012 and for good reason.

Introducing...

Our Inaugural Deal of the Day Offer!!!

Available only for the next 24 hours is this beyond CRAZAZY offer which includes for the month of April:

• unlimited small group personal training
• full access to our goal setting program
• a full fitness assessment
• full access to our nutritional analysis program
• a booked spot in our weekly Yoga class

You could easily milk this for more than $500 worth of training and Yoga all for just

$160

We will do more of these deals as the year goes on but be assured that they will not provise as much value as this deal will, not even close!

Please feel free to forward this offer to your friends and family and get in on the deal with each other.

  

Simply purchase the offer through our shopping cart at the link below and make payable to lange_troy@hotmail.com with a contact number and once notification of the payment comes through, we'll call you to book in your personal training sessions.

  

http://fullcirclefitness.com.au/main/page_april_special__instant_fitness_pack_instant_fitness_pack.html 

We'll see you soon!!

March 20th, 2012

A pivotal day in history:

• Einstein releases his general theory of relativity in 1916
• Birth dates of Spike Lee in 1957
• Birth date of Sting in 1959
• US invades Iraq in 2003
• Our Wedding Day 2010!!

None of these events, maybe besides our wedding day, come close to what we have in store for you at Full Circle Fitness.

We will be releasing our inaugural Deal of the Day Offer!!

Simply 'LIKE" our Facebook page and make sure to check it as early as you can on March 20th. This is strictly a 1 day deal so you must purchase the deal on the day it is released.

You can LIKE our Facebook page at this link:

http://www.facebook.com/pages/Full-Circle-Fitness/441047090493