Holy F45!

Hi guys! Travis and I are in Melbourne at the moment. We come every 3 months for a Sales Conference and Mastermind groups. We’ll make sure to keep you posted on everything we learn! There’s an F45 right next to the conference so we’re going to train there for a week too. I’ll share my findings 🙂

On my last blog, I told you about the 12 cones – which is an AWESOME workout! Today I wanted to share another way you can do it… Which is often easier to start with – “The Matrix” – the idea behind it is the same… but now you’re working with “time” instead of reps. E.g.

20sec push ups
20 sec break
20sec push ups + 20sec squat jumps
20 sec break
20sec push ups + 20sec squat jumps + 20sec shuttle runs
20sec break
etc etc until you have completed 8 exercises in a row
this totals 14mins!

What you do from there is say “ok guys… we actually finished that quicker than I thought… but that’s ok… we’ll just do it again… but this time work BACKWARDS and we’ll take one exercise away each time…”

So it gets a little easier so it would be:

Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3, exercise 2, exercise 1
20 sec break
Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3, exercise 2
20sec break
Exercise 8, exercise 7, exercise 6, exercise 5, exercise 4, exercise 3
20 sec break
etc etc until you only have to complete 1
this totals 14 mins!

This is now a 28-minute workout – which is PERFECT for a 60-minute Bootcamp! and it’s a little easier to explain than 12 cones as everyone is doing the same exercises at the same time so you can control it better!

The 8 exercises I usually use are… Burpee, Agility Ladder, Bear Crawl, Skipping, Push Ups, Squat Jumps, Shuttle Runs, Plank!

Check it out and let us know what you think in the comments below 🙂

Also… Just letting you know we’ve re-structured our Bootcamp Specialist program to make it AWESOME…. and we’ve got it on special!!!

Check out our Bootcamp Specialist Trainer here.

Until next time guys!