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    The Daily Fitness Solution Blog

    Friday 31 January 2014: MAX SETS - PULL-UPS MAX SETS: PULL-UPS Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes. These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good...
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    The Daily Fitness Solution Blog

    Thursday 30 January 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 29 January 2014: PU DROP SETS PU DROP SETS Today's workout simulates an advanced weightlifting technique with push-up variations. Drop sets involve decreasing the amount of weight being lifted while continuing to crank out sets with little or no rest. We will use a similar...
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    The Daily Fitness Solution Blog

    Tuesday 28 January 2014: ANIMAL CONDITIONING ANIMAL CONDITIONING Today's workout mimics various animal movements to facilitate cardio-strength conditioning. 30/30's - 30 seconds work, 30 seconds rest, repeat 15/45's - 15 seconds work, 45 seconds rest, repeat Advanced: 5 x 30/30 Tiger...
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    The Daily Fitness Solution Blog

    Monday 27 January 2014: TIMED SETS #4 TIMED SETS #4 60/60 - 60 seconds work, 60seconds rest 30/60 - 30 seconds work, 30 seconds rest Repeat two times (2x): 60/60 Pull-ups 60/60 Sit-ups 60/60 Push-ups Repeat two times (2x): 30/60 Pull-ups 30/60 Sit-ups 30/60 Push-ups Substitutions for...
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    The Daily Fitness Solution Blog

    Friday January 24 2014: JR + PU/SU JUMP ROPE + PUSH-UPS/SIT-UPS Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals. This is a challenging workout, but it is effective and very satisfying to complete. During the thirty...
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    The Daily Fitness Solution Blog

    Thursday 23 January 2014: CRAWL...SPRINT #2 CRAWL...SPRINT #2 Same workout for everybody today, but adjust the intensity according to your ability. Complete as many rounds as possible in twenty minutes. 30 seconds Bear Crawl 15 seconds Sprint 30 seconds Crab Crawl 15 seconds Sprint...
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    The Daily Fitness Solution Blog

    Wednesday 22 January 2014: PULL/PU O2M PULL-UPS / PUSH-UPS EVERY SECOND MINUTE Alternate sets of pull-ups and push-ups, performing one set at the beginning of every second minute. These sets should be close to muscle failure, stopping one or two reps short. You will perform five...
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    The Daily Fitness Solution Blog

    Tuesday 21 January 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 18 January 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

    Thursday 16 January 2014: OH-SQ + SPRINT OVERHEAD SQUAT + SPRINT Complete as many rounds as possible in twenty minutes. Keep moving between rounds, i.e. walk or jog while catching your breath. Advanced: 15 Overhead Squats w/ PVC Pipe, Broomhandle, or Clenched Fists in the Air 30 seconds...
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    The Daily Fitness Solution Blog

    Wednesday 15 January 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 14 January 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

    January 3-13 2014: 12 WODs TWELVE DAYS OF DAILY WORKOUTS Friday 3 Jan 2014: JR + PU/SU Saturday 4 Jan 2014: RUN FOR DISTANCE Sunday 5 Jan 2014: REST Monday 6 January 2014: PFT Tuesday 7 Jan 2014: B-CIRCUITS Wednesday 8 Jan 2014: DIPS + CHINS Thursday 9 Jan 2014...
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    The Daily Fitness Solution Blog

    Thursday 2 January 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 effort...
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    The Daily Fitness Solution Blog

    Wednesday 1 January 2014: PU OTM HAPPY NEW YEAR! 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. More...
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    The Daily Fitness Solution Blog

    Tuesday 31 December 2013: 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

    Monday 30 December 2013: 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...
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    The Daily Fitness Solution Blog

    Sunday 29 December 2013: REST DAY REST DAY More...
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    The Daily Fitness Solution Blog

    Saturday 28 December 2013: 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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