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    The Daily Fitness Solution Blog

    Thursday 6 March 2014: 10 X 10 SPRINTS 10 x 10 SPRINTS Same workout for everyone today. Adjust the intensity of each sprint interval according to your individual ability. You should be out of breath after each sprint interval, but you should recover quickly enough to begin the...
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    The Daily Fitness Solution Blog

    Wednesday 5 March 2014: PU OTM PUSH-UPS ON THE MINUTE Perform a set of push-ups at the top of every minute for twenty minutes. Intermediate and Basic trainees should substitute Knee Push-ups as necessary. Post results to Comments. Check out Bryce's Bodyweight page or Coach Ron's Push-ups...
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    The Daily Fitness Solution Blog

    Monday 3 March 2014: PFT PHYSICAL FITNESS TEST Advanced: Max Pull-ups in 1 minute Rest 1 minute Max Sit-ups in 1 minute Rest 1 minute Max Push-ups in 1 minute Rest 3 minutes Run 12 minutes for distance Intermediate: Max Partial or Assisted Pull-ups or Body Rows Rest 1 minute Max Sit-ups...
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    The Daily Fitness Solution Blog

    Tuesday 4 March 2014: BOXING CONDITIONING BOXING CONDITIONING Advanced - Four rounds of: 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired) 1 minute - Rest During rest perform:-Round 1 - a set of push-ups -Round 2 - a set of crunches -Round 3 - a set of squats...
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    The Daily Fitness Solution Blog

    Friday 28 February 2014: JJ + PU CHALLENGE JUMPING JACK + PUSH-UP CHALLENGE Today's workout involves two ten-minute challenges. For the first ten minutes, perform as many jumping jacks as possible, resting as necessary. During the second ten minutes, perform as many push-ups as possible...
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    The Daily Fitness Solution Blog

    Thursday 27 February 2014: 30/90 SPRINTS 30/90 SPRINTS Advanced: Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate: Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic...
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    The Daily Fitness Solution Blog

    Wednesday 26 February 2014: DIPS + CHINS The tried and true bodybuilder... DIPS + CHIN-UPS SUPERSETS Perform sets of Dips and Chin-ups back to back for twenty minutes. Rest between supersets as necessary (e.g. set of dips, set of chins, rest, repeat). Options for performing dips...
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    The Daily Fitness Solution Blog

    Monday 24 February 2014: DO IT ALL DO IT ALL Complete the following circuit five times: 30/30 Pull-ups 30/30 Sit-ups 30/30 Push-ups 30/30 Squats 30/30 = 30 seconds work, 30 seconds rest Substitutions Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows Sit-ups: Crunches...
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    The Daily Fitness Solution Blog

    Tuesday 25 February 2014: B-CIRCUITS Today's workout was developed by Bryce Lane. B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced: 12 Short Range Squat Jumps (Half-Squat...
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    The Daily Fitness Solution Blog

    Saturday 22 February 2014: RUN FOR DISTANCE RUN FOR DISTANCE Advanced: Run for twenty minutes. Intermediate: Run-walk for twenty minutes. Basic: Powerwalk for twenty minutes. More...
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    The Daily Fitness Solution Blog

    Friday 21 February 2014: 30/90 PU/PULL + CARDIO 30/90 PUSH-UPS / PULL-UPS + CARDIO Perform five of the following circuits in twenty minutes. 30 seconds - A set of Push-ups 90 seconds - Cardio 30 seconds - A set of Pull-ups 90 seconds - Cardio The sets of push-ups and pull-ups do not...
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    The Daily Fitness Solution Blog

    Thursday 20 February 2014: SPRINT 8 SPRINT 8 Today's workout is based on a sprint protocol designed by Phil Campbell, author of Ready, Set GO! Synergy Fitness for Time-Crunched Adults. The sprints are progressive. The first sprint begins at a jog and climaxes at 50% of maximum...
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    The Daily Fitness Solution Blog

    Tuesday 18 February 2014: B-CIRCUITS Today's workout was developed by Bryce Lane. B-CIRCUITS Complete as many circuits as possible in twenty minutes. If you are not accustomed to plyometric training or are obese, perform the Basic WOD. Advanced: 12 Short Range Squat Jumps...
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    The Daily Fitness Solution Blog

    Monday 17 February 2014: SPARTAN RUN #3 Get ready. This one is tough. SPARTAN RUN #3 Complete the following circuit in twenty minutes. Max Pull-ups in 1 minute Run 2 minutes Max Sit-ups in 1 minute Run 2 minutes Max Push-ups in 1 minute Run 2 minutes Max Pull-ups in 30 seconds Run 2...
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    The Daily Fitness Solution Blog

    Thursday 13 February 2014: SPRINT PYRAMID SPRINT PYRAMID Today's workout may look complicated, but it really isn't. Run sprints of 10, 15, 20, 30, 20, 15, and 10 seconds with 1 minutes recovery in between (90 seconds on each side of the 30 second sprint). 5 minutes - Run or Run-walk...
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    The Daily Fitness Solution Blog

    Monday 10 February 2014: SPARTAN RUN #2 SPARTAN RUN #2 30/30 = 30 seconds work, 30 seconds rest Advanced: Run 5 minutes Repeat twice: 30/30 Pull-ups 30/30 Sit-ups 30/30 Burpees 30/30 Squats 30/30 Bear Crawls (substitute Crab Crawls on second circuit) Run 5 minutes Intermediate...
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    The Daily Fitness Solution Blog

    Thursday 6 February 2014: 30/90 SPRINTS 30/90 SPRINTS Advanced: Run 5 minutes Repeat five times: Sprint 30 seconds Recover 90 seconds Run 5 minutes Intermediate: Run-walk 5 minutes Repeat five times: Sprint 20-30 seconds Recover 90-100 seconds Run-walk 5 minutes Basic: Powerwalk 5...
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    The Daily Fitness Solution Blog

    Wednesday 5 February 2014: PULL LADDERS + PU PULL-UP LADDERS + SET OF PUSH-UPS Perform pull-up ladders supersetted with sets of push-ups for twenty minutes. To do ladders: perform 1 pull-up, then a set of 2 pull-ups, then a set of 3 pull-ups, and so on until you miss a set (i.e. you...
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    The Daily Fitness Solution Blog

    Tuesday 4 February 2014: CONDITIONING INTERVALS CONDITIONING INTERVALS Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted). Advanced: 5 x 30/30 Jumping Jacks or Jump Rope 5 x 30/30 Burpees 5 x 30/30 Mountain Climbers 5 x 30/30 Squats...
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    The Daily Fitness Solution Blog

    Monday 3 February 2014: PFT PHYSICAL FITNESS TEST Advanced: Max Pull-ups in 1 minute Rest 1 minute Max Sit-ups in 1 minute Rest 1 minute Max Push-ups in 1 minute Rest 3 minutes Run 12 minutes for distance Intermediate: Max Partial or Assisted Pull-ups or Body Rows Rest 1 minute Max Sit-ups...
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