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For today's workout you will need; A bench A medium weight or a heavy band 2 x very light weights (Or no weights for that exercise is fine too) This is an upper body focused workout that we'd like to see you do controlled and stable movements throughout. Not arching your back, squeezing the glutes when standing, and keeping the shoulder blades on the ground when pressing from the floor. Have an amazing day! Try not to get caught in the rain :)
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 Welcome to Week 3! We are making our way through the lockdown!
Today, We run! A little bit of speed work (also called Fartlek), with a mix of hard + fast intervals with rest periods of light jogging or walking. All you will need is a watch! Fartlek Run Warm up - 4min Jog Then; Sprint 1min Jog/walk 2min X 5 Sprint 30sec Jog/walk 1min X 5 Sprint 15sec Jog/walk 30sec X 5 After this, a cool down jog for another 4 minutes and a walk for 4 minutes. Don't be scared of the cool-down walk, it will help flush out the lactic acid, and you will feel much better for it! Believe us! Have the very best Monday. - The Jones Brothers Happy Friday Team! Not much required today except a skipping rope and perhaps a mat or folded towel for your knees! Have fun getting stuck into this one, it has Josh's faves... Mountain Climbers! Leg Day Team! This one will light up your hammies and quads! You're going to need; A light weight or a pillow A heavier weight Enjoy this one, Josh was concerned about his hamstrings holding up, but he managed to get through, you can too! Rest as often as you need and have the very best day :) Workout 3 for Week 2! Upper body workout, so you will need; A blanket or towel A heavy weight A bench or chairs & A spot on the floor Enjoy team! You're doing so great and we're loving the feedback! Nice and simple, but a good way to break up the week and get some fresh air! A mid-week run programmed for Week 2 Workout 2! Enjoy!! Welcome to Week 2 of Lockdown team! We hope that you are holding up well and have had a fantastic weekend, for today's workout you will only need a heavy weight. If you'd like it to go longer, you'll be able to rewind and re-do the tempo squats and glute raises again! Enjoy! Back again with a strength based workout, a poo truck, some facts and a chilly foggy morning! You will need;
his is a good one for the living room, staying out of the cold if you can help it! Have the very best workout and a great Friday, we are one week down for lockdown 2.0! Well done everyone! Welcome to Workout 4! You will need; A skipping rope (it's ok if you don't have one) A heavy-ish weight that you can press overhead. A pen and a timer. For this workout you are in charge of the length of your rounds! You will run around the block - Time yourself doing that. You will do part B for the same amount of time you were running. So if it took you 5 mins to run around the block, you will do as many rounds of part B in 5 mins as possible. Then rest 2 minutes... and repeat. 3-5 Times, depending on how adventurous you're feeling today, resetting the timer at the start of each round with a run around the block! Part A: Run around the block. Part B: As many reps as possible of;
Have fun guys! This one is a good little conditioning piece, and nice to do outside! Welcome to today's workout, you will need some weight and something stable to step up onto! Leg strength focus today, remember to pause whenever you need to go grab a drink or have a little bit of an extra rest between sets! Enjoy! |
Jones BrothersWelcome to our workouts page! ArchivesCategories |
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Location31/36 Aughtie Dr, Albert Park VIC 3206
In the South Melbourne FC/Sydney Swans Building. |
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