RP Performance Melbourne

On the sixth day of Fitmas my trainer said to me.....I want to see you do 2 sets of 6 skull crushers.

Beginners: You can do Reverse Dips as an alternative

Advanced: Try using a barbell instead of dumbbells

Let's get those triceps pumping!

On the fourth day of Fitmas my trainer said to me......I want you to do 4 minutes of cycling today!

It can be outside on your bike or in the gym on a cycling machine, let's get those legs moving!

If you don't have access to a bicycle then you can do skipping or squat jumps as an alternative.

On the second day of Fitmas my trainer said to me.....I want to see 2 sets of 10 Kettlebell Swings!

If you don't have a kettlebell at home you can use a dumbbell or alternatively do 10 squat jumps followed by a 30 second wall sit.

Beginners: Substitute Kettlebell Swings with Hip Thrusts

Advanced: Try Forward Travelling Kettlebell Swings by taking a small step forward on each leg with every upswing.

On the first day of Fitmas my trainer said to me.....I want to see 1km of walking, jogging or running!

Your time limit is:

Under 6 mins - walking
Under 7 mins - steady jog
Under 5:30 mins - running

Whether it's outside on the pavement or inside on a treadmill, let's get that heart rate up!

Running up or down stairs, also known as stair climbing or stair running, offers a variety of physical and mental health benefits. Here are some of the advantages:

Cardiovascular Fitness:

Stair running is an excellent cardiovascular exercise that elevates your heart rate, enhancing cardiovascular health and endurance.

Leg Strength:

Stair running engages major muscle groups in the legs, including the quadriceps, hamstrings, and calves, helping to build strength and tone.

Joint Health:

Stair running is a weight-bearing exercise that can help maintain joint health, especially in the knees and hips.

Have you tried stair climbing for fitness before? Where is your favourite set of stairs located?