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    The Daily Fitness Solution Blog

    Thursday 5 December 2013: 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 10...
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    The Daily Fitness Solution Blog

    Wednesday 4 December 2013: PU DROP SETS PUSH-UP DROP SETS Today we'll be applying a popular weightlifting technique to a bodyweight exercise. The concept is simple: perform a set of hard push-ups, then immediately perform a set of an easier push-up variation, then immediately perform...
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    The Daily Fitness Solution Blog

    Tuesday 3 December 2013: CONDITIONING INTERVALS CONDITIONING INTERVALS Complete the following circuit five times. Advanced: 30/30 Jumping Jacks or Jump Rope 30/30 Burpees 30/30 Mountain Climbers 30/30 Squats Intermediate: 30/30 Jumping Jacks or Jump Rope 30/30 Squat Thrusts (add...
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    The Daily Fitness Solution Blog

    Monday 2 December 2013: 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

    Sunday 1 December 2013: REST REST DAY More...
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    The Daily Fitness Solution Blog

    Saturday 30 November 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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    The Daily Fitness Solution Blog

    Friday 29 November 2013: 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 28 November 2013: 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 27 November 2013: 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 26 November 2013: ONE EXERCISE - SQUAT THRUSTS ONE SIMPLE EXERCISE Squat Thrusts Do as many Squat Thrusts as possible in twenty minutes. Suggestions: A set at the top of every minute 30/30 style (30 seconds work, 30 second rest) Boxer Rounds (2-3 minutes work, 1 minute...
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    The Daily Fitness Solution Blog

    Monday 25 November 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 2...
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    The Daily Fitness Solution Blog

    Thursday 21 November 2013: 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

    Wednesday 20 November 2013: POWER CALS Physical Culture Classics THREE POWERFUL CALISTHENICS Repeat the following circuit for twenty minutes. Advanced - Intermediate: Dive Bomber or Hindu Push-ups Reverse or Hindu Squats Atlas Push-ups Atlas Push-ups: Place your hands in the seats...
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    The Daily Fitness Solution Blog

    Tuesday 19 November 2013: J-SQ + BW-SQ #2 JUMP SQUATS + BODYWEIGHT SQUATS #2 Complete as many rounds as possible in twenty minutes. Advanced - Intermediate: A set of Squat Jumps (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Half-Squat Jumps, etc.) A set of Bodyweight Squats (e.g. Deep Knee...
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    The Daily Fitness Solution Blog

    Monday 18 November 2013: TIMED SETS CIRCUITS TIMED SETS CIRCUITS Perform four rounds of the following circuit. Round One perform each exercise for 60 seconds Round Two perform each exercise for 45 seconds Round Three perform each exercise for 30 seconds Round Four perform each exercise...
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    The Daily Fitness Solution Blog

    Friday 15 November 2013: BP + PULL CHALLENGE BURPEE + PULL-UP CHALLENGE Today's workout involves back-to-back ten minute challenges. Advanced: Perform as many burpees as possible in ten minutes Perform as many pull-ups as possible in ten minutes Intermediate: Perform as many squat...
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    The Daily Fitness Solution Blog

    Thursday 14 November 2013: 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 13 November 2013: DIPS + CHINS 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 include parallel bars, positioning the...
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    The Daily Fitness Solution Blog

    Tuesday 12 November 2013: 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...
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    The Daily Fitness Solution Blog

    Monday 11 November 2013: 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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