InnerFight Daily Training

Green Grass is a beauty so enjoy it today:

Skips x 100 normal or 50 double unders
Split hand push ups x 10
Double Crunch x 50
Burpee x 10
Squats x 50 (I used 40lbs barbell)
Clap push ups x 10
Lunges x 50 (I used 40lbs barbell)

The workout says 3 sets with a rest in between but I was solo today and got a bit adventurous so I did the 3 sets back to back in 20:30. Was pleased with my time.

let me know how you get on.
 
Who did yesterdays training? Who's butt felt it this morning? Awesome. The more weight you used for the squats and the lunges the more you will be feeling it.

Todays training is another one of our mental battles, with your tight legs there are some exercises that you may not feel like doing. Well get on and smash it to bits.

Lock Down
30 secs ball buster row (My target was 195m, completed)
10 prison squats
10 decline push ups
20 box jumps
10 double crunches
10 Thrusters (40kg)
30 seconds plank

We did 4 rounds with a 2 minute rest.

The 4th round was tough but if it wasnt then there would be no point in doing it.

Have a great session and a great day.
 
4 X 4 is on the menu for today. This is a non stop workout which will really get the lungs working and will see you run 1.6km so will stretch those legs too.

The workout.

400m Run
Deadlift x 10
Clap push ups x 10
Knees to Elbows x 10
400m Run
Deadlift x 10
Clap push ups x 10
Knees to Elbows x 10
400m Run
Deadlift x 10
Clap push ups x 10
Knees to Elbows x 10
400m Run

That is essentially 3 rounds. Today I wanted more so we did 6 rounds back to back i.e double the above. It took me 28:30 which was not too bad as I below up treadmill during the third round, not sure what happened to it, it was just getting up to speed, started making a load of noise and then a small bang, motor gone, next please.

Enjoy the workout, if its your 4th day of the week, enjoy that when its done there is only 1 training session left and if its only your 3rd, enjoy the fact that you are over half way through the week once todays training is behind you.

Have a great day
 
Today is session number 5 for the crew at InnerFight. Its been a quiet week with just 2 disciples training but it has been a good week.

For our final session today we did Welcome Home JB.



50 double Unders / 100 Skips
15 Wide Arm Pull ups
15 Push Press / Thrusters (40kg)
10 Burpee to Pull ups
45 seconds plank
Rest 2 minutes
Repeat 4 rounds

The first round is steady but at the end of the second your lungs are burning and they keep burning. Burpees to pull ups are a test of mind more than anything else.

Have a great session.

We have had a great week and look forward to our 2 days of rest, and maybe a hit at golf.
 
Want to know what the InnerFight guys are up to all day long, see pics and get interactive then why not follow us on twitter.



Its a great way to stay in touch and have more real time updates even when we are on the move
 
Hope everyone has had a good weekend. We have had a great 2 days off and are looking forward to getting back in the chamber tomorrow morning at 6am.

Innerfight training for the next five days is now uploaded on

Get on there and get familiar with this weeks training and get ready to smash it.

Looking forward to a great week ahead and to kciking it off with Cross Fire in the morning.
 
Good Morning People.
What an awesome start to the week it was this morning.

Crossfire was on the schedule and Crossfire we did:

Cross Fire
10 X Wide Arm Pull Ups
10 X Squats (90kg)
10 X Bench Press (70kg)
10 X Plyo Lunges (20kg Barebell)
10 X Military Press (25kg)
10 X Split box Jumps (20kg Barbell)
10 X Barbell Curl (25kg)
Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds
InnerFight Guide and Tips
Complete the above exercises back to back to form 1 round. Be sure to use good form and technique in all exercises. More directly from one exercise to the next with minimal rest for maximum benefit.

I actually managed to get 5 rounds out. I have also mentioned the weights I was using for each exercise. I hope that helps.

Any questions just post back.

Have a great day
 
I always know if the first workout of the week was hard enough by about this time on a Sunday night. Its now 9pm and I am ready for bed and can feel my muscles are crying out for the sleep.
Crossfire was good this morning and tough.
Tomorrow is one of my favourites. Most people would know it as Fran but we have given it that extra edge and it certainly gives you an extra kick.
Cant wait for it. Gonna set a new PB tomorrow. Very excited but slightly nervous. Nervous before training? Arnie says thats a good thing. Lets hope so.
 
Today is a monster:

Push Press Mania.
20 Push Press / 20 Pull ups
15 Push Press / 15 Pull ups
10 Push Press / 10 Pull ups
Rest 3 mins
15 Push Press / 15 Pull ups
10 Push Press / 10 Pull ups
5 Push Press / 5 Pull ups
Rest 2:30 mins
10 Push Press / 10 Pull ups
5 Push Press / 5 Pull ups
Rest 2 mins
5 Push Press / 5 Pull ups

For an old demo video why not check out (I am not real happy with my pull ups in this and have since got better and use better form which eats a little bit of my time)

The first round I did in 2:55, The second in 2:15, the third in 55secs and the last in 20 secs.
I was using 40 kg for all rounds.


If you are struggling with the pull ups you could try jumping pull ups which help out a lot.

Hope you give it hell.

Have another great workout.
 
Ouch legs were stiff this morning after Push press Mania yesterday. Luckily todays training was more focussed on the upper body.

Flip and Reverse it

10 split push ups (see push up variations)
15 bent over rows
10 Swiss ball cable flies
15 wide arm pull ups
10 core bench
15 reverse grip bent over rows
Carry out the above exercises back to back, on completion rest for 1 minute, this is 1 round. Repeat 4 rounds

Really enjoyed it this morning. The pull ups were tough but it was nice to only rest 1 minute between rounds, got me a good pump on and left some nice time at the end to hit the abs.

Have a great workout and a great day.
 
Today is a goodie. Its also a good chance to ramp up your weights. Yes the rounds will take you slightly longer but if bulk is your goal this will do you no harm at all. I have mentioned the weights that I used.

Water Bottle

50 double unders
Wills 21’s (18kg)
10 x Clean and press (50kg)
20 X Tricep Pull down Under Grip (20kg)
10 Deadlifts (120kg)
Carry out the above exercises back to back, on completion rest for 1 minute, this is 1 round. Repeat 4 rounds

I know you are going to love it.
 
What a finish to a great week.

My 5th day of training and it was a belter.

500m Row
10 pull ups
10 Push Press ( 40kg )
10 hand step up each arm
10 box jump overs
Rest 3 minutes.

3 rounds.

The first round got me moving, the second I think was the toughest but I was very happy with my work. The third was probaly equally as hard but I could see the light at the end of the tunnel.

I had a goal to hit all the rows in 1:28 and I managed them all in 1:27 which was awesome.

looking forward to a nice 2 days of rest and some golf.
 
Back to it this morning after 2 nice days chilling and playing some golf.

A good start to the week. Why? It was hard and it hurt and thats what we need:

Delicious

Burpee to Box Jump x 10
Bench Hand Step ups x 10
Farmers Walk x 20m
Overhead Squats x 15
Forward Bear Crawl x 20m
Clean and Press x 20

Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds

You have to keep moving on this one, you will feel the real effects of moving oxygen all round the body and you will be thinking that rest is going to make it better, the only thing to make it better is get on and finish the training.

Enjoy it and time it. I was hitting 4:50 for the 4 circuits.
Let me know how you get on.
 
Sorry I havent been posting the last couple of days. I have been in Saudi Arabia so unable to to train properly. Have been training non the less with the equipment and conditions that were on offer.

How did you get on yesterday with Gold Rush and today with One Love. Had some feedback from some of the guys and on One love and they were hitting he 20 minute mark which sounds good.

I am ready for tomorrow though with Line Up. Really looking forward to it.

Catch me here tomorrow for the results.
 
What an awesome workout we had today.

Line Up:
50 Double unders
10 clean and press (40kg)
20 burpees (chest to hit floor each time)
10 Military press (40kg)
20 Push press / thursters (30kg)
10 pull ups
Thats 1 round
Rest 2 minutes and repeat 4 rounds.
I was recording 5:20 per round but it was very tough, great workout for the shoulders and really gets a sweat on. I am still leaking now.

Have a great workout and a great day.

For full details of the days / weeks training longon to
 
I am back. Few days in London when I could not train but all back to the chamber this morning and the boys have been rocking the place whilst I have been away.

Arrived back to a goodie this morning:

Gym 101

Bench Press x 10
Dumbbell Arm Curls x 10
Tricep Pull Downs x 10
Chin Ups x 10
Decline Press Ups x 10
Arnie Skull Crusher x 10
Plate Raises x 10
Plate Extension x 10
Wills 21’s

Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds

It smashes you to bits which is just what I needed today.

Have a good session
 
Today's Training was Pure Power () but two of the boys claimed they couldnt do some of the exercises for some reason or another, not sure why but I had mercy on them, for about 2 seconds when I agreed to do something else, then I made up a circuit and smashed us to bits.

It went like this:

10 up downs
10 overhead squats
10 hang cleans
10 prison squats
500m row
rest 3 minutes
repeat 3 rounds

The last comment I heard when we were leaving the chamber was: "not sure how my 8:30 meeting will go, I am suppoed to be meeting 2 people but with this vision there may be 7 in the room"

Try it out of you are not up for Pure Power

Go hard
 
InnerFight said:
Cheers buddy just trying to be the best we can and push the limits. Have you tried any of the workouts? Would be stoked to hear how you got on
Click to expand...

I am currently doing a workout routine with my hubby that we have put together. We will eventually change over our routine, to keep it fresh but are doing well so far. We do change up the exercises for each body part so we aren't just working the same parts of the muscles.

I started with full body workouts, then after a week, went to splits. I'm working my way back into working out, so steady as she goes....lol
 
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