{"id":4108,"date":"2017-04-28T18:17:44","date_gmt":"2017-04-28T08:17:44","guid":{"rendered":"https:\/\/teamonefitness.com.au\/?p=4108"},"modified":"2017-04-28T18:51:22","modified_gmt":"2017-04-28T08:51:22","slug":"anzac-workout","status":"publish","type":"post","link":"https:\/\/teamonefitness.com.au\/anzac-workout\/","title":{"rendered":"My Anzac Day Workout"},"content":{"rendered":"<p>Try out this workout which I completed\u00a0at home on Anzac Day. The workout requires the equipment as listed below but could easily be modified to a body weight workout.<\/p>\n<p>Keep the resting time as short as possible but still make sure that you maintain the correct technique throughout the workout. You could put a 25 min time cap onto workout (it took me 22:30 min to complete it).<\/p>\n<h3>Equipment needed<\/h3>\n<ul>\n<li>Skipping rope<\/li>\n<li>Barbell, Kettlebell or other weight which can be used for shoulder presses<\/li>\n<li>Medicine slam ball<\/li>\n<\/ul>\n<h3><\/h3>\n<h3>The Workout<\/h3>\n<p>See below for the workout as I did\u00a0it, but feel free to make changes according your fitness level.<\/p>\n<p>Aim to perform 30 reps per set but adjust this number according to your level of fitness (e.g. 20\/25\/30) and the weight you use for the workout. Try and use a weight which allows you to perform a high number of reps\u00a0(male: 12-24kg ; female: 6-16kg).<\/p>\n<p>Perform 3 rounds for time of the following exercises below.<\/p>\n<ul>\n<li>30x skipping double-unders or normal skipping (triple the reps, e.g. 90 reps)<\/li>\n<li>30x 20kg barbell shoulder push presses<\/li>\n<li>30x 12kg lateral wall balls<\/li>\n<li>30x 20kg barbell walking lunges<\/li>\n<li>30x push ups<\/li>\n<li>500m run<\/li>\n<\/ul>\n<h3><\/h3>\n<h3>No equipment available?<\/h3>\n<p>If you have no equipment available, you could modify the workout and do 3 rounds for time of the following exercises :<\/p>\n<ul>\n<li>30x\u00a0tuck jumps<\/li>\n<li>30x mountain climbers r\/l<\/li>\n<li>30 Russian twist r\/l<\/li>\n<li>30x walking lunges or jumping lunges<\/li>\n<li>30x push ups<\/li>\n<li>500m run<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Give it a crack, I think you&#8217;ll enjoy it!<\/p>\n<p>Can&#8217;t make it to one of our\u00a0<a href=\"https:\/\/teamonefitness.com.au\/training\/bootcamp-fitness-training\/\">Eastern Suburbs group training sessions<\/a>?<\/p>\n<p>Check out some <a href=\"https:\/\/teamonefitness.com.au\/category\/workouts\/\">other workouts<\/a> which you could do in your own time.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try out this workout which I completed\u00a0at home on Anzac Day. The workout requires the equipment as listed below but could easily be modified to a body weight workout. Keep the resting time as short as possible but still make sure that you maintain the correct technique throughout the workout. You could put a 25 min time cap onto workout (it took me 22:30 min to complete it). Equipment needed Skipping rope Barbell, Kettlebell or other weight which can be used for shoulder presses Medicine slam ball The Workout See below for the workout as I did\u00a0it, but feel free to make changes according your fitness level. Aim to perform 30 reps per set but adjust this number according to your level of fitness (e.g. 20\/25\/30) and the weight you use for the workout. Try and use a weight which allows you to perform a high number of reps\u00a0(male: 12-24kg ; female: 6-16kg). Perform 3 rounds for time of the following exercises below. 30x skipping double-unders or normal skipping (triple the reps, e.g. 90 reps) 30x 20kg barbell shoulder push presses 30x 12kg lateral wall balls 30x 20kg barbell walking lunges 30x push ups 500m run No equipment available? If you have no equipment available, you could modify the workout and do 3 rounds for time of the following exercises : 30x\u00a0tuck jumps 30x mountain climbers r\/l 30 Russian twist r\/l 30x walking lunges or jumping lunges 30x push ups 500m run &nbsp; Give it a crack, I think you&#8217;ll enjoy it! Can&#8217;t make it to one of our\u00a0Eastern Suburbs group training sessions? Check out some other workouts which you could do in your own time.<\/p>\n","protected":false},"author":2,"featured_media":4109,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,37],"tags":[47,49,80,50,134,51,113],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>My Anzac Day Workout - Team 1 Fitness<\/title>\n<meta name=\"description\" content=\"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/teamonefitness.com.au\/anzac-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"My Anzac Day Workout - Team 1 Fitness\" \/>\n<meta property=\"og:description\" content=\"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/teamonefitness.com.au\/anzac-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Team 1 Fitness\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-28T08:17:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-28T08:51:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2321\" \/>\n\t<meta property=\"og:image:height\" content=\"1741\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Staff\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/\",\"url\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/\",\"name\":\"My Anzac Day Workout - Team 1 Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/teamonefitness.com.au\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg\",\"datePublished\":\"2017-04-28T08:17:44+00:00\",\"dateModified\":\"2017-04-28T08:51:22+00:00\",\"author\":{\"@id\":\"https:\/\/teamonefitness.com.au\/#\/schema\/person\/bb71a8fe7bdf7e8e50a97ebd566eb24c\"},\"description\":\"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.\",\"breadcrumb\":{\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/teamonefitness.com.au\/anzac-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage\",\"url\":\"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg\",\"contentUrl\":\"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg\",\"width\":2321,\"height\":1741,\"caption\":\"Anzac Workout\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/teamonefitness.com.au\/anzac-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/teamonefitness.com.au\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"My Anzac Day Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/teamonefitness.com.au\/#website\",\"url\":\"https:\/\/teamonefitness.com.au\/\",\"name\":\"Team 1 Fitness\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/teamonefitness.com.au\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/teamonefitness.com.au\/#\/schema\/person\/bb71a8fe7bdf7e8e50a97ebd566eb24c\",\"name\":\"Staff\",\"url\":\"https:\/\/teamonefitness.com.au\/author\/t1_owner0721\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"My Anzac Day Workout - Team 1 Fitness","description":"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/teamonefitness.com.au\/anzac-workout\/","og_locale":"en_US","og_type":"article","og_title":"My Anzac Day Workout - Team 1 Fitness","og_description":"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.","og_url":"https:\/\/teamonefitness.com.au\/anzac-workout\/","og_site_name":"Team 1 Fitness","article_published_time":"2017-04-28T08:17:44+00:00","article_modified_time":"2017-04-28T08:51:22+00:00","og_image":[{"width":2321,"height":1741,"url":"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg","type":"image\/jpeg"}],"author":"Staff","twitter_misc":{"Written by":"Staff","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/","url":"https:\/\/teamonefitness.com.au\/anzac-workout\/","name":"My Anzac Day Workout - Team 1 Fitness","isPartOf":{"@id":"https:\/\/teamonefitness.com.au\/#website"},"primaryImageOfPage":{"@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage"},"image":{"@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg","datePublished":"2017-04-28T08:17:44+00:00","dateModified":"2017-04-28T08:51:22+00:00","author":{"@id":"https:\/\/teamonefitness.com.au\/#\/schema\/person\/bb71a8fe7bdf7e8e50a97ebd566eb24c"},"description":"Try this short high intensity workout which requires little equipment. No equipment available? The workout can easily be modified to a body weight workout.","breadcrumb":{"@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/teamonefitness.com.au\/anzac-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/#primaryimage","url":"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg","contentUrl":"https:\/\/teamonefitness.com.au\/wp-content\/uploads\/2017\/04\/IMG_0325-low-res.jpg","width":2321,"height":1741,"caption":"Anzac Workout"},{"@type":"BreadcrumbList","@id":"https:\/\/teamonefitness.com.au\/anzac-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/teamonefitness.com.au\/"},{"@type":"ListItem","position":2,"name":"My Anzac Day Workout"}]},{"@type":"WebSite","@id":"https:\/\/teamonefitness.com.au\/#website","url":"https:\/\/teamonefitness.com.au\/","name":"Team 1 Fitness","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/teamonefitness.com.au\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/teamonefitness.com.au\/#\/schema\/person\/bb71a8fe7bdf7e8e50a97ebd566eb24c","name":"Staff","url":"https:\/\/teamonefitness.com.au\/author\/t1_owner0721\/"}]}},"_links":{"self":[{"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/posts\/4108"}],"collection":[{"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/comments?post=4108"}],"version-history":[{"count":0,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/posts\/4108\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/media\/4109"}],"wp:attachment":[{"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/media?parent=4108"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/categories?post=4108"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/teamonefitness.com.au\/wp-json\/wp\/v2\/tags?post=4108"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}