Workout: Bondi Junction

Warmup:

• Fitness Explorer Warmup
• 20m Bear Crawl
• 20m Crab Walk
• 50 Double Unders

Workout: 

• 50 x 60kg Deadlift
• Rest
• 3 rounds of 8 x 60kg Power Clean
• Rest
• 3 rounds of 8 x 60kg Hang Clean
• Rest
• 3 rounds of 8 x 60kg Squat Clean
• Rest
• 30 Jump Squats
• Rest
• 5 x Treadmill Drivers (15s each)

Workout: Work on Wednesday

Workout: Work on Wednesday

Warmup:

• Fitness Explorer Warmup

Workout: 

• Max consecutive Pull-ups
• Rest for 1 minute
• Row 500m (aim for sub 1.50)
• Rest for 1 minute
  • [the following exercises for time]
• 50 Tricep Dips
• 50 Jump Pull-Ups
• 50 KB Thrusters (16kg)
• 50 Press-Up
• 50 Box Jump (24 inch box)
• 50 Turkish Get-Up

Finisher:

• 200 Double Unders

Review exercise FAQ for details on some of the above exercises

Review: Instant Heart Rate App (iPhone)

 My resting heart rate during testing

There are a few apps for the iPhone that promise to read and display your heart rate.  None of these seem to work very well - if at all.  However I have found a gem of an app that actually works and is very accurate.

What is more phenomenal is how it does this.  It uses the camera flash on the iPhone 4 to measure the change in colour as blood flow increases and decreases with your pulse, taking around 30 seconds to read.  This is a functional as well as a very impressive app, and the cheapest heart rate monitor I have come across.  

It's free (with ads and limited functionality) - or 0.59p (UK) for a fully featured version.

Note: Resting heart rate (RHR) - is the number of heart beats per minute when we are at rest; the average is usually between 60 and 80/min.  The resting heart rate can be one indication of your basic fitness level, in most cases the lower the better.   The better trained your body, the less effort and fewer beats per minute it takes your heart to pump blood to your body whilst at rest.

Update on Tuesday, April 19, 2011 at 7:48 by Darryl Edwards

This is also available for Android devices at the Android Marketplace

Workout: Tabata Thursday VII

Workout: Tabata Thursday VII

Warmup:

• 10 minutes moderate row/run/bike
• Fitness Explorer Warmup x 2

Workout: 

Tabata Intervals (21 minutes including rest periods) *

• 20s 2 arm KB Swing**, 10s Rest - (repeat for 8 rounds).
• rest - 60s
• 20s Fork Lift Truck, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s All Out Sprint or Drivers, 10s rest - (repeat for 8 rounds)
• rest - 60s
• 20s Double Unders or Jump Squats , 10s rest - (repeat for 8 rounds)
• rest - 2m

* The Tabata protocol requires maximum effort for 20 seconds and then 10 seconds recovery.

** KB = 24-32kg Kettlebell - male, 12-16kg - female

Finisher: 

• 100 Floor Wipers (use a plate, kettlebell or barbell)