Workout: Strength Endurance Tests

Performs as many repetitions as possible of the following exercises without pausing.  For example if you can perform 27 Push-Ups but have to stop even momentarily at 28 then use 27 as your total.

Make a note of the total and test yourself on a regular basis say every couple of months to monitor progress and to use as a motivational tool.  

Rest for 1-2 minutes between each exercise.

Pull-Ups

Push-Ups

Sit-Ups

Shoulder Presses (10kg olympic bar for women, 20kg olympic bar for men)

Air Squats

Tricep Dips

Back Extensions

Squat (hold in low squat position and total in seconds)

Plank (in seconds)

Burpees

Workout: Deadlift Workout

This deadlift workout is used to increase maximum strength.  In order to do this workout, you will need to know (or estimate your 1 rep max).  

For estimation perform a deadlift using a weight you can safely manage for 5 reps with good form.

Multiply this weight by 1.16 to estimate your 1 rep max.

Warmup: 

• 5 Push-Ups
• 10 Sit-Ups
• 15 Air Squats 

Workout:

10 reps @ 25% of your 1 rep max 

Rest for 2 minutes

3 reps @ 50% of your 1 rep max

Rest for 2 minutes

1 rep @ 75% of your 1 rep max (rest for 1 minute and repeat)

1 rep @ 85% of your 1 rep max (rest for 1 minute and repeat 4 more times)

Update on Thursday, September 2, 2010 at 16:09 by Darryl Edwards

Just completed this workout:

10 x 40kg (88 lbs)

3 x 75kg (165 lbs)

1 x 115kg (253 lbs) - Twice

1 x 128kg (281 lbs) - 5 times

For good form keeping the bar close to the shins, inevitably means losing skin from the shins :-)

Workout: Explosive Fitness (MMA)

This workout combines speed, strength, power, muscular endurance, balance and co-ordination at high intensity.  

Warmup:

• 5 minute moderate row
• 10 Air Squats
• 10 Push-Ups
• 10 Forward Walking Lunges 
• 10 Backward Walking Lunges
• 10 Sit-Ups
• 10 Back Extensions
• 10 Pull-Ups

Rest as required and aim for 100% effort.  This variation will mimic the peaks and demands required for an MMA fight.

Workout: (Repeat circuit 3-6 times depending on ability)

• 1 bodyweight deadlift (e.g. 90kg)
• 6 Pull-Ups (1 x wide, 1 x narrow, 1 x underhand, 1 x overhand, 2 x alternate grip)
• 12 Box Jumps (16-24 inch box)
• 12 Press-Ups
• 45 second Dumbell overhead punches
• 1 minute flat out sprint 
• Rest for 30 seconds

Finisher: 

• 100 Double Unders*

Notes:

* To perform a double under:

• perform a normal rep (skip/jump rope)

• however jump up higher than usual with the rope revolving twice per jump

• minimal bending of the knees 

• keep torso as upright as possible throughout movement.

To substitute 100 double unders, do 400 single jumps, or perform 100 squat jumps.

---

Other Fitness Explorer workouts available here:

Video: Crocodile Walk (Exercise)