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    The Daily Fitness Solution Blog

    Thursday 20 June 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 the...
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    The Daily Fitness Solution Blog

    Tuesday 18 June 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 Prowl...
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    The Daily Fitness Solution Blog

    Monday 17 June 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 for...
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    The Daily Fitness Solution Blog

    Friday 14 June 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 seconds...
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    The Daily Fitness Solution Blog

    Thursday 13 June 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 12 June 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 11 June 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 10 June 2013: SPARTAN RUN #4 SPARTAN RUN #4 Complete the following workout in twenty minutes. Run - 2 minutes Repeat three times (3x):Pull-ups - 30 seconds Squats - 30 seconds Run - 2 minutes Push-ups - 30 seconds Sit-ups - 30 seconds Run - 2 minutes Substitutions: For...
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    The Daily Fitness Solution Blog

    Saturday 8 June 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 7 June 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 thrusts...
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    The Daily Fitness Solution Blog

    Thursday 6 June 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 5 June 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 good...
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    The Daily Fitness Solution Blog

    Tuesday 4 June 2013: LOWER BODY STRENGTH LOWER BODY STRENGTH Complete ten of the following circuits in twenty minutes. Advanced: 45/15 Squats 45/15 Lunges Intermediate- Basic: 30/30 Squats 30/30 Lunges 45/15 = 45 seconds work, 15 seconds rest 30/30 = 30 seconds work, 30 seconds rest More...
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    The Daily Fitness Solution Blog

    Monday 3 June 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

    Saturday 1 June 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 1 June 2013: STRENGTH CIRCUIT STRENGTH CIRCUIT Complete as many rounds as possible in twenty minutes. A set of Pull-ups or Chin-ups (e.g. Wide, Regular, Narrow, Mixed Grip, Towel, Rope, etc.) A set of Squat Jumps (e.g. Box Jumps, Hurdle Jumps, Star Jumps, Power Skipping, etc.) A set...
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    The Daily Fitness Solution Blog

    Thursday 30 May 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 29 May 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 28 May 2013: 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

    Monday 27 May 2013: 30/30 CALS CIRCUIT 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 Jumping...
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