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    The Daily Fitness Solution Blog

    Saturday 9 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

    Monday 4 November 2013: 5BX FIVE BASIC EXERCISES This circuit can be performed virtually anywhere. It requires very little room to complete. When time crunched, try performing a single circuit (10 minutes) for a quick physical and mental boost. Complete two of the following circuits...
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    The Daily Fitness Solution Blog

    Thursday 31 October 2013: 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...
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    The Daily Fitness Solution Blog

    Tuesday 30 October 2013: J-SQ + BW-SQ #2 JUMP SQUATS, BODYWEIGHT SQUATS #1 Today's workout uses the 30/30 interval pattern (30seconds work, 30seconds rest, repeat). Advanced - Intermediate: 10 minutes - 30/30 Squat Jumps (e.g. half, full, jump-overs, etc.) 10 minutes - 30/30 Bodyweight...
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    The Daily Fitness Solution Blog

    Monday 28 October 2013: 30/30 CALS CIRCUITS 30/30 CALISTHENICS CIRCUIT Complete 5 rounds of the following circuit in twenty minutes. 30/30 = 30 seconds work, 30 seconds rest Advanced: 30/30 Pull-ups 30/30 Sit-ups 30/30 Push-ups 30/30 Squats Intermediate: 30/30 Partial, Assisted, or...
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    The Daily Fitness Solution Blog

    Saturday 26 October 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 25 October 2013: TRIPLE-UPS TRIPLE UPs: PULL-UP, SIT-UP, PUSH-UP Perform as many supersets of pull-ups, sit-ups, and push-ups as possible in twenty minutes. A superset is done by performing one set of each exercise back to back to back with little or no rest in between...
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    The Daily Fitness Solution Blog

    Thursday 24 October 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 23 October 2013: 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 sets of...
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    The Daily Fitness Solution Blog

    Saturday 19 October 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 18 October 2013: 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 17 October 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 16 October 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 of...
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    The Daily Fitness Solution Blog

    Tuesday 15 October 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 Tiger...
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    The Daily Fitness Solution Blog

    Monday 14 October 2013: 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

    Saturday 12 October 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 11 October 2013: BP + PULL-UPS 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 10 October 2013: SPRINT + JUMP SPRINT + JUMP Complete ten circuits of the following in twenty minutes. Advanced: Sprint: 15 seconds Tuck Jumps: 5 seconds (Perform a squat jump but in midair bring your knees to your chest.) Rest: 100 seconds Intermediate: Sprint: 15 seconds Squat...
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    The Daily Fitness Solution Blog

    Wednesday 9 October 2013: 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...
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    The Daily Fitness Solution Blog

    Tuesday 8 October 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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