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  • Workout #20

    COACHING NOTES Another mover as we like to call them here at inov-8. Moving constantly with very little rest is the aim of the game.   THE WORKOUT In 12 mins, complete as many rounds as possible of: 15 AIR SQUATS 15 MOUNTAIN CLIMBERS 15 JUMPING JACKS 15 HIGH KNEES   THE EXERCISES Air Squat: […]

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  • Workout #19

    COACHING NOTES It’s all about the core today. Ensure that you stay tight. When you start to feel fatigued, your hips will start to rise (putting your body into a V-shape). When this happens, tighten back up and get that body straight!   THE WORKOUT Accumulate a 5-minute PLANK Every time you break: Perform 10 […]

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  • Workout #18

    COACHING NOTES As soon as you have completed your 1 minute of high knees, you will take 1-minute rest before going straight into 3 rounds of your workout. You will then finish with 1 minute of high knees.   THE WORKOUT 1 min of HIGH KNEES 1 min REST THEN: 20 JUMPING SQUATS 20 PRESSUPS […]

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  • Workout #17

    COACHING NOTES Keep on moving is the aim of the game in this one. Try to keep a steady pace throughout with little rest.   THE WORKOUT 20 TRICEP DIPS (on a chair/bench) 15 SIT UPS 10 BURPEES X 7 rounds   THE EXERCISES Tricep dip: Sit on a chair with your hands either next […]

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  • Workout #16

    COACHING NOTES Keep your chest upright as much as you can during the lunges and keep your core super tight on the press ups. If you feel your press up form is being compromised due to the workload, go to kneeling press ups.   THE WORKOUT 40 JUMPING LUNGES 20 PRESS UPS X 4 ROUNDS […]

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  • Workout #15

    COACHING NOTES Tabata is one of the most popular structure choices when it comes to short and intense workouts. 20 seconds of hard, full-effort work with 10 seconds rest. Repeat. It’s simple but intense, perfect for those with not much time and wanting a good workout.   THE WORKOUT TABATA AIR SQUATS REST 2 mins […]

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  • Workout #14

    COACHING NOTES This is going to be a long slog. Try to keep the pace the same and get your breath back during the runs. If you don’t know where a 200m mark would be, for the first round run 20 seconds away from your house then run back. Run to that same spot each […]

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  • Workout #13

    COACHING NOTES The first part of the workout is super-fast and super-intense – make sure to keep your chest up on the squats! For the second part of today’s session, it’s quality over quantity during each set. You can find Hollow Rock tutorials here   THE WORKOUT 30-20-10 SQUATS PRESSUPS The workout will flow as […]

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  • Workout #12

    COACHING NOTES Short bursts of intensity paired with rest intervals, the ones that hurt the most! We’ve kept this workout simple, the aim of the game is to push hard in the minute of work.   THE WORKOUT 1 min SIT UPS 1 min REST 1 min BURPEES 1 min REST 1 min JUMPING JACKS […]

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  • Workout #11

    COACHING NOTES Today we have pulled back on intensity and made room for some active recovery. Run 400m at a pace just a little faster than your “steady” pace. The hollow rocks should be well performed, so if you have to break this into sets of 5, do so. You can find Hollow Rock tutorials […]

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