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    The Daily Fitness Solution Blog

    Monday 7 October 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 6 October 2013: REST DAY REST DAY More...
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    The Daily Fitness Solution Blog

    Saturday 5 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 4 October 2013: JR + PU/SQ JUMP ROPE + PUSH-UPS/SQUATS 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 3 October 2013: SPEEDPLAY SPEEDPLAY (Fartlek) Perform intermittent sprints of varying lengths and intensities during brisk walking and easy running (or jogging) for twenty minutes. Today's workout involves random combinations of fast walking, easy running, and sprinting...
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    The Daily Fitness Solution Blog

    Wednesday 2 October 2013: PULL OTM PULL-UPS ON THE MINUTE Perform a set of pull-ups at the top of every minute for twenty minutes. Intermediate and basic trainees should substitute partial, assisted, or jumping pull-ups or body rows as necessary. More...
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    The Daily Fitness Solution Blog

    Tuesday 1 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 30 September 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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    The Daily Fitness Solution Blog

    Saturday 28 September 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 27 September 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 26 September 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

    Friday 13 October 2013: 3 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

    Wednesday 11 September 2013: 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. More...
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    The Daily Fitness Solution Blog

    Tuesday 10 September 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

    Saturday 7 September 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 6 September 2013: BP + PULL-UP 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 5 September 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 21 August 2013: PULL-UP 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

    Thursday 22 August 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

    Tuesday 20 August 2013: CONDITIONING CIRCUITS CONDITIONING CIRCUITS Complete as many circuits as possible in twenty minutes. Advanced: 30 seconds - Walking Lunges A set of Burpees Bear Crawl back to start (Or 30 sec. crawl) Intermediate - Basic: 20-30 seconds - Walking Lunges A...
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