This workout is designed for folk who… a. Don’t have time to do lots of cardio b. Who want to reduce body fat, tone up and increase fitness c. Are beginners to resistance training. Perform the following workout 3 days per week, allowing 1 rest day in between each workout day. For example: Train on […]
Exercise Motivation – Get Real With Yourself And Stop Making Excuses
Are YOUR excuses getting in the way of you getting into shape? Not sure? Maybe you already know this is true and just don’t want to admit it. Remember, if you make an excuse over and over unfortunately after a while it turns into your reality – without you even realizing it. I’ve made a few points below along with some examples of common excuses that people make. Do any of these apply to you? If so, here’s what to do….
VFT Members Update – Fly in Fly Out Donga Workouts
You fly into work. You’re exhausted. You’ve spent most of your R and R recovering from the previous swing and now you’re back here again. You’re in your Donga… you know you should be looking after your health better and exercising. But… You do your 12-14 shift in humidity that most folk would pass out […]
VFT Members Update – Shoulder Rehab Exercises and Stretches
Shoulder pain can be frustrating. Whether it’s effecting your workouts, your job or your homelife – it feels like it’s slowing you down and getting in the way of what you want to do. You keep telling yourself “I’ll just soldier on and hopefully it’ll go away” or “I’ll get around to looking into fixing […]
No Room To Move Workout (Donga Workout) – Intermediate
Confused about the “Donga” thing 🙂 … these workouts were originally created for female and male VFT Members that work at the mines and live in Dongas (which are transportable buildings with small rooms with beds, some have ensuits in – if you’re lucky). Basically there’s not much room in them. With more members using these […]
Step Back – Reverse Lunges
Step Back Lunges (Reverse Lunges) Step back lunges are similar to split squats, except they involve a back and forth movement. The technique requirements are similar and the bottom position of a step back lunge is exactly the same as the bottom position of a split squat. The difference is that you start standing with […]
Push-ups From Toes
Push-ups Start on the ground with your arms straight and your weight on your hands and feet. Focus on keeping your abs tight and your body as straight as possible from ankles to shoulders. Stop if you feel pain in your back or if your low back cannot stay straight. Bend your arms to lower […]
Oblique Stabilization Hold on Feet
Oblique Stabilization Hold (on feet) Start lying on your side with your bottom forearm and feet supporting your weight. Your top hip should be directly above or a little in front of your bottom hip and you should be as straight as possible from your shoulders to your feet. Focus on contracting your obliques (side […]
Leg Circles
Leg Circles Start lying on the floor on your back and activate your lower abdominals by contracting your abs and pressing your low back into the ground. Then lift both legs in the air and move them together in a circular path. The quality of the circle doesn’t really matter, as long as you keep […]
Floor Crunch with Feet Up
Floor Crunch with Feet Up This is similar to the floor crunch with back flattening, except you will be holding your feet in the air instead of having them on the ground. Lay on the floor (on your back) with your feet in the air and your knees bent to about 90 degrees. Activate your […]
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