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Elevate Your Strength AND Flexibility With This Surfer's Workout

You can have it all by limbering up and making some serious gains at the same time - by Sam Fleeting
  • 02 Jan 2018
Elevate Your Strength AND Flexibility With This Surfer's Workout
Instagram/be.both.fitness

With bootcamps based on Sydney's Eastern Beaches, Sam Fleeting of BeBoth Fitness developed his workout routines from pre-surf morning rituals. Before starting his business, Sam would rise before the sun and smash out an effective whole-body, blood-pumping workout. "We didn't have much, just a kettlebell to share, a brick wall for box jumps, a chin up bar and an occasional selection of heavy fruits, mainly watermelons," explains the in-demand personal trainer. "We needed a substantial stretch afterwards, as we required our full range of motion to paddle out and not cramp up."

Now Sam is running 14 bootcamps between two locations and loving showing each and every one of his clients how they can Be Both strong and flexible [see what he did there] to enhance their results on their unique fitness journey. Since variety is a quintessential ingredient to helping clients grow thirsty for more, Sam ensures a range of workout styles each session.
Give this workout a try to target all major muscle groups, limbering up and making serious strength gains at the same time.

be.both.fitness View Profile
129 likes - View Post on Instagram
BEACH SESSIONS START TOMORROW!!!! Looking forward to seeing you all down at the North Bondi sand ramp tomorrow. There has been a massive response to these sessions and I can't wait for the next step in Be Both Fitness. Training on the beach is such an asset to your training schedule. It helps strengthen all your stabilisers, gets you outdoors and helps clear the mind. Get ready guys it's going to be a cracker!!! As always if you have any questions don't be afraid to ask 😊 For more info click the website like on my page 👌🏼 * * * * * #wellness #fitness #health #healthy #fitfam #strength #muscle #gym #power #fit #training #pt #personaltraining #2017 #weightloss #sydney #buildmuscle #looseweight #bootcamp #bondibootcamp #healthy

Warm up: (7min)

Grab a piece of PVC pipe or bamboo and complete 10 reps of the following exercises:

Shoulder rotations, torso twists, leg swings, ankle rotations, wrist rotations, squats and hamstring stretches (romainain deadlift style).

Drills: (8min)

2 rounds of the following exercises

  • 20m Walking lunges
  • 20m Grapevine side shuffle (L & R)
  • 20m Forward bearcrawls
  • 20m Backward bearcrawls
  • 20m High knees then sprint 50m
  • 20m Butt kicks the sprint 50m

PYRAMID: 1 round of 10mins
(get through as much as you can in the 10min time cap)

How it works: Do the first exercise. Then to get to the next exercise, you need to go back to the top and work your way down. For example:

A

A,B

A,B,C

A,B,C,D.  ... so on and so forth.

A: Run to cone and back (30m each way)

B: Dead Ball Slams X 5

C: Burpees X 10

D: Leg raises X 20

E: Abdominal Bicycles X 40

F: High knee sprints (on the spot) X 80

Take a two minute break to collect yourself and go for the next exercise...

be.both.fitness View Profile
79 likes - View Post on Instagram
It all kicks off 6am tomorrow guys. The 5 WEEK CHRISTMAS COUNTDOWN!! Can't wait for it to kick off and the crew to get stuck into a sweaty build up to the holiday season. If you need any more info on the challenge just send me a message and i will happily answer your questions. * * * * #summeriscomming #fitforsummer #fitspo #sydneyfitness #beachfitness #summerbody #weightloss #fitness #fitnessinbondi #sydneybootcamps #sydney

EMOM: (Every Minute On the Minute) for 8mins

How it works: You have one minute to complete the below workout, the earlier you finish, the more break you get (until the next minute starts). [eg. If you finish at the 40 second mark, you get 20 seconds to rest till the next round]

Push ups X 8

Alternate plyometric lunges X 8 (each leg)

Burpees X 8 (we love you too!)

*repeat every minute on the minute for the entire 8minutes*

Related: MH 7 Favourite Surf Beaches In Australia

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