Sounds good and sounds like you have a good plan which is the key.
Work hard. Enjoy.
InnerFight Daily Training
- Thread starter InnerFight
- Start date
Sounds good and sounds like you have a good plan which is the key.
Work hard. Enjoy.
As I was away for the start of the week I managed to get an extra session in today.
Did a nice 10 minutes skip to warm up and the straight into boxing combos, 45 seconds on 15 seconds off for 3 rounds then change up. Repeated this 3 times each so we got in 9 45 second rounds which was awesome. We wanted to go for 12 but some body pump freaks invaded the studio. Its hilarious they start turning up around 30 minutes before their class to ensure that they get their space and are comfortable.
Gonna get another session in tomorrow also. Not quite decided what its going to be yet but look out tomorrow for the update.
Have a great weekend.
Did a nice 10 minutes skip to warm up and the straight into boxing combos, 45 seconds on 15 seconds off for 3 rounds then change up. Repeated this 3 times each so we got in 9 45 second rounds which was awesome. We wanted to go for 12 but some body pump freaks invaded the studio. Its hilarious they start turning up around 30 minutes before their class to ensure that they get their space and are comfortable.
Gonna get another session in tomorrow also. Not quite decided what its going to be yet but look out tomorrow for the update.
Have a great weekend.
Thanks! I really like your inner fight workout routines. I'll have to show it to hubby. We have plans for rotating our routines so we could rotate this in at some point for a while!
cheers!
Glad you like them. Thats our idea, we just want to share as much as we can with as many people as we can.
Let me know how you get on when you start mixing them in.
Have a great weekend.
This week is all a bit different as I am in Europe so training is not normal for me, I am using a small gym in the hotel but am having to be very creative. Am also sitting on the bike for 20 minutes each time which is not great but its making me sweat.
The guys back at the chamber are still following the daily workouts and its all going very well for them.
I hope that you are also able to follow the daily workouts on
Would be nice to get some feedback and hear how you are getting on in your training.
Cheers
The guys back at the chamber are still following the daily workouts and its all going very well for them.
I hope that you are also able to follow the daily workouts on
Would be nice to get some feedback and hear how you are getting on in your training.
Cheers
the circuit mentality is very cool and i was going along with you great and even thinking I'd play with you some, until you spammed.
we have a site here bro
good workouts, they remind me alot of my endurance days headed to ironman.
i may even steal a few and give them a run thru.
Good journal
FF
we have a site here bro
good workouts, they remind me alot of my endurance days headed to ironman.
i may even steal a few and give them a run thru.
Good journal
FF
Yo dude, Thanks for the response. It was not actually a spam but anyone that is following my journal may also be following the workouts and may wander why I have not been posting them thats all so was just letting them know the situation and if they want the workouts where to get them from. Sorry if you got me wrong or I came across as a spammer.
Glad you like the training anyway and the ideas, not trying to reinvent the wheel just doing a few things different and looking into the mental side of life which is so important.
Ironman!! Now thats a mental sport if there has ever been one!!!
Train hard.
Cheers
yes,, the mental side is huge. Even know that i am lifting heavy and eating big, i keep cardio inserts involved just to get that superman feeling (higher HR) back.
with these workouts your are doing you can get very revved up.
one suggestion i would give you, is try "pacing" and go for 5-7- even ten rounds of the circuit. WITH THE MENTALITY OF NEGATIVE SPLIT- menaing you increase in intensity the last 3-4 sets.
It will teach you to pace, and control yourself. Also you will sustain longer at a mid range, and then finalize stronger- and thus increase your VO2.
did not mean to offend with the spammer thing, it just feels that way when someone comes and tries to redirect to another site, or whatever. no big.
cheers to you man
with these workouts your are doing you can get very revved up.
one suggestion i would give you, is try "pacing" and go for 5-7- even ten rounds of the circuit. WITH THE MENTALITY OF NEGATIVE SPLIT- menaing you increase in intensity the last 3-4 sets.
It will teach you to pace, and control yourself. Also you will sustain longer at a mid range, and then finalize stronger- and thus increase your VO2.
did not mean to offend with the spammer thing, it just feels that way when someone comes and tries to redirect to another site, or whatever. no big.
cheers to you man
I like the idea of more rounds but I think we have to be careful of the bordem factor, thats why I try to restrict it to 4.
No offense taken on the spammer call its all good.
No offense taken on the spammer call its all good.
Last week was not easy again as I was on the road the full week but I have spoken to the guys back at the chamber this morning and they did the program full on and are feeling good.
I was back to it this morning and we did:
THE BELT
Farmers Walk 200m
50 push ups
20 prison squats
Repeat as many rounds as possible in 20 minutes.
I managed 6 this morning which I was very pleased with. The key is to get your push ups and squats out the way in one with minimum rest, this is not easy on the 5th and 6th round with the push ups but thats when you have to dig deep. The burn on the shoulder on the walks was nice too.
Looking forward to a good week this week. Am only traveling on Tuesday and Wednesday but will still get Tuesdays workout in and will do Wednesdays on the road.
Have a great day people
I was back to it this morning and we did:
THE BELT
Farmers Walk 200m
50 push ups
20 prison squats
Repeat as many rounds as possible in 20 minutes.
I managed 6 this morning which I was very pleased with. The key is to get your push ups and squats out the way in one with minimum rest, this is not easy on the 5th and 6th round with the push ups but thats when you have to dig deep. The burn on the shoulder on the walks was nice too.
Looking forward to a good week this week. Am only traveling on Tuesday and Wednesday but will still get Tuesdays workout in and will do Wednesdays on the road.
Have a great day people
Another good session today. We did:
Down Stream
Row 500 meters
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
Rest 2 minutes
50 double unders
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
Rest 2 minutes
Row 500meters
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
What i found really good on this session is that you can really smash both the rows as mentally 2 rows is easier than 3 I guess. I managed 1:25 for both of them so was also happy with my consistency.
There is a very good sensation to look for that I got after the second row, get off the rower as quick as you can and start your box jumps. The first one was unreal, for a split second I thought I was floating and then i actually realized I had nothing in my legs and I had only just made it to the top of the box.
Have a great day.
Down Stream
Row 500 meters
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
Rest 2 minutes
50 double unders
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
Rest 2 minutes
Row 500meters
20 box jumps
10 hand step ups
20 box jump over’s
Wills 21’s
What i found really good on this session is that you can really smash both the rows as mentally 2 rows is easier than 3 I guess. I managed 1:25 for both of them so was also happy with my consistency.
There is a very good sensation to look for that I got after the second row, get off the rower as quick as you can and start your box jumps. The first one was unreal, for a split second I thought I was floating and then i actually realized I had nothing in my legs and I had only just made it to the top of the box.
Have a great day.
Sorry I havent been keep this up to date again this week have been back on the road working.
Anyway here we go:
Tuesday:
Pure Power
10X Clean and Press
25 X Box Jumps
10 X Clap Push ups
25 X Dead lifts
10 X Hand Steps each arm
30 second row (Uphill)
30 second plank
Carry out the above exercises back to back, on completion rest for 3 minutes, this is 1 round. Repeat 4 rounds
Very tough but we loved it.
Wednesday was supposed to be gold rush but the hotel I was in didnt have a rower so I did Gold Rush without the row, not quite as good so did 4 laps max reps.
Anyway here we go:
Tuesday:
Pure Power
10X Clean and Press
25 X Box Jumps
10 X Clap Push ups
25 X Dead lifts
10 X Hand Steps each arm
30 second row (Uphill)
30 second plank
Carry out the above exercises back to back, on completion rest for 3 minutes, this is 1 round. Repeat 4 rounds
Very tough but we loved it.
Wednesday was supposed to be gold rush but the hotel I was in didnt have a rower so I did Gold Rush without the row, not quite as good so did 4 laps max reps.
Today is our 5th day of training and the workout was Water Bottle:
50 double unders
Wills 21’s
10 x Clean and press
20 X Tricep Pull down Under Grip
10 Deadlifts
Carry out the above exercises back to back, on completion rest for 1 minute, this is 1 round. Repeat 4 rounds
really loved it this morning, felt in good shape and smashed the rounds with about 50 secs rest.
Pumped up my clean and press to 50 kg and smashed 125 on the deadlift.
The hardcore 3 were there and it was awesome.
its been a great week of training and with all the boys back now we can really turn up the heat. Looking forward to next week and may even get a boxing session in on the weekend all being well.
50 double unders
Wills 21’s
10 x Clean and press
20 X Tricep Pull down Under Grip
10 Deadlifts
Carry out the above exercises back to back, on completion rest for 1 minute, this is 1 round. Repeat 4 rounds
really loved it this morning, felt in good shape and smashed the rounds with about 50 secs rest.
Pumped up my clean and press to 50 kg and smashed 125 on the deadlift.
The hardcore 3 were there and it was awesome.
its been a great week of training and with all the boys back now we can really turn up the heat. Looking forward to next week and may even get a boxing session in on the weekend all being well.
Today was an epic start to the week.
Dirty Thirties:
30 seconds skip (Did 50 Double Unders)
30 Seconds Flat Row (target 185m)
30 box jumps
30 Hang Cleans (40kg)
30 Secs uphill row (Had to do flat so targeted 185m)
30 secs plank
Rest 2 minutes
Repeat 4 rounds
Managed to him my targets of 185m every time which was awesome.
I was totally buckeled at the end so a job well done.
Give it a shot and let us know how you get on.
Have a great week
Dirty Thirties:
30 seconds skip (Did 50 Double Unders)
30 Seconds Flat Row (target 185m)
30 box jumps
30 Hang Cleans (40kg)
30 Secs uphill row (Had to do flat so targeted 185m)
30 secs plank
Rest 2 minutes
Repeat 4 rounds
Managed to him my targets of 185m every time which was awesome.
I was totally buckeled at the end so a job well done.
Give it a shot and let us know how you get on.
Have a great week
All about those beach moves today, not our normal style but this workout is still a nice one.
The Beach
Bench x 10
Skip – 30sec or 20 double unders
Rest 1 minute – Repeat 3 rounds
Barbell Curls x 10
Decline Press Ups x 12
Rest 1 minute – Repeat 3 rounds
Dumbbell Pull Over x 10
Wills 21s Curls
Rest 1 minute – Repeat 3 rounds
Wide, Normal , Close Grip Decline Bench (10 Each)
Dumbbell Curls X10
Tri Pull Down X 20
Rest 1 minute – Repeat 3 rounds
My tip here is to keep the rest to 1 minute and you will get the lungs moving.
Have a great day
The Beach
Bench x 10
Skip – 30sec or 20 double unders
Rest 1 minute – Repeat 3 rounds
Barbell Curls x 10
Decline Press Ups x 12
Rest 1 minute – Repeat 3 rounds
Dumbbell Pull Over x 10
Wills 21s Curls
Rest 1 minute – Repeat 3 rounds
Wide, Normal , Close Grip Decline Bench (10 Each)
Dumbbell Curls X10
Tri Pull Down X 20
Rest 1 minute – Repeat 3 rounds
My tip here is to keep the rest to 1 minute and you will get the lungs moving.
Have a great day
Today was tough. I am not going to lie, it was pain from start to finish. This week is shaping up to be a monster but the good news is that we are already 3 sessions down so only 2 to go!!!
Thursday
10 up downs
15 bench press
20 overhead squats
25 hang cleans
30 wide arm pull ups
35 barbell curls
40 prison squats
50 double crunch
Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds
Give it hell because its relentless
Thursday
10 up downs
15 bench press
20 overhead squats
25 hang cleans
30 wide arm pull ups
35 barbell curls
40 prison squats
50 double crunch
Carry out the above exercises back to back, on completion rest for 2 minutes, this is 1 round. Repeat 4 rounds
Give it hell because its relentless
Wednesday was another killer:
Super trooper:
10 clean and press (50kg)
24 box Jumps
10 decline press ups
25 deadlift (90kg)
10 hand step ups each arm
30 secs row (190m)
30 secs plank
rest 2 mins repeat 4 rounds
Needs big heart
Super trooper:
10 clean and press (50kg)
24 box Jumps
10 decline press ups
25 deadlift (90kg)
10 hand step ups each arm
30 secs row (190m)
30 secs plank
rest 2 mins repeat 4 rounds
Needs big heart
Last day of the week for our InnerFight team and only "You'll never walk alone" in the way of us and the weekend:
10 squats (140kg)
12 plyo lunges: 30lbs dumbbells
3 super sets with 1 minute rest in between sets
30 leg extensions (35 lbs)
20 mountain climbers
10 bunny hops (40lbs barbell)
3 super sets with 1 minute rest in between sets
10 Shoulder press (50lbs dumbbell)
15 upright rows (30kg)
3 super sets with 1 minute rest in between sets
10 military press (50kg)
40m Farmers walk (20kg each hand)
3 super sets with 1 minute rest in between sets
And thats it for another week.
We used the overload principle to the maximu this week and are feeling good for it although very tired and looking forward to the 2 dasy off.
Enjoy the rest of the week and your training and look forward to next week.
10 squats (140kg)
12 plyo lunges: 30lbs dumbbells
3 super sets with 1 minute rest in between sets
30 leg extensions (35 lbs)
20 mountain climbers
10 bunny hops (40lbs barbell)
3 super sets with 1 minute rest in between sets
10 Shoulder press (50lbs dumbbell)
15 upright rows (30kg)
3 super sets with 1 minute rest in between sets
10 military press (50kg)
40m Farmers walk (20kg each hand)
3 super sets with 1 minute rest in between sets
And thats it for another week.
We used the overload principle to the maximu this week and are feeling good for it although very tired and looking forward to the 2 dasy off.
Enjoy the rest of the week and your training and look forward to next week.
Great 2 days of rest but back to it this morning:
20/20:
20 deadlifts
20 box jumps
3 rounds back to back. Rest 2 minutes
10 deadlifts
10 box jumps
3 rounds back to back. Rest 2 minutes
5 deadlifts
5 box jumps
3 rounds back to back. Rest 2 minutes
10 deadlifts
10 box jumps
3 rounds back to back. Rest 2 minutes
20 deadlifts
20 box jumps
Ouch ouch ouch but what a way to start the week
20/20:
20 deadlifts
20 box jumps
3 rounds back to back. Rest 2 minutes
10 deadlifts
10 box jumps
3 rounds back to back. Rest 2 minutes
5 deadlifts
5 box jumps
3 rounds back to back. Rest 2 minutes
10 deadlifts
10 box jumps
3 rounds back to back. Rest 2 minutes
20 deadlifts
20 box jumps
Ouch ouch ouch but what a way to start the week
InnerFight quote of the week:
"Your attitudes and the choices you make today will be your life tomorrow, build it wisely."
"Your attitudes and the choices you make today will be your life tomorrow, build it wisely."