I Am Spartan – 120 Day Spartan Challenge

  See All Videos – Youtube See All Videos – Facebook  I Am Spartan – 120 Day Spartan Challenge I need a life challenge! I am entering into a 120 day fitness challenge that incorporates a specific daily training program, good eating, more importantly an increase…

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Sebastian’s Workout 12/04/2015

Sebastian’s Workout 12/04/2015 Train with intent and focus on the muscle groups required for that specific day.   Don’t train habitually!  Train with intention! My program today was with a focus on my upper body, posterior and with the intent of volumed progression with my…

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Sebastian’s Workout 22/03/2015

Sebastian’s Workout 22/03/2015 Here is my Sunday workout!  Working on strength and volume.  It is also inline with my blog piece on the Endocrine system which is something we discussed during the week as a team in our X-Element sessions.  Working with the body and creating stimulus in…

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ESCAPISM – Recharging Your Energy

ESCAPISM – Recharging Your Energy  I am a Human! This is a profound statement is it not? In life we “try” to accept that everyone is different, has different beliefs and as individuals we make choices based on what they think is best at that time….

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Sebastian’s Workout 03/02/2015

Sebastian’s Workout 03/02/2015 Try this one! I did!   Warm Up Row 2.30 – As Fast As Possible 30 TRX + 30 Pushups   The Workout – 5 Rounds  6 x 80KG Bench Press 1 Minute 16KG KB Clean & Jerk 8 x 60KG Clean &…

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Sebastian’s Workout 1/02/2015

Sebastian’s Workout 1/02/2015 Working on some of my weaknesses……The way to do that is to face them head on! I have done some volume this week that is for sure. Time under the bar, time on the bar and time with the bar! More than…

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Sebastian’s Workout 25/01/2015

Sebastian’s Workout 25/01/2015 Here is an intensive workout. This was also mentioned as an example in my latest blog about metabolic conditioning.  This really got me working hard.  Gasping for air that is for sure. Read Blog Post – http://elements4life.com.au/power-conditioning/ Warm Up Row 5 Mins  …

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Sebastian’s Workout 18/01/2015

Sebastian’s Workout 18/01/2015 The days are gone for me when I would do the stock standard 3 x 10 workout. I look for a rep range of 8 to 12 for the goals I currently have (Mix it up each week). I enjoy high rep…

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Sebastian’s Workout 11/01/2015

Sebastian’s Workout 11/01/2015 Neuroscience is of great interest to me and is of great relevance when programming, coaching and implementing an understanding of what is required to obtain the greatest response throughout the body as a whole.  The nervous system is essentially in control of all…

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X-Element 06/01/2015

X-Element 06/01/2015 This was a session based on the numerous chalk handprints left on the wall by our wonderful members.  I used Pythagorus theorems to workout this very tough session. 🙂 I did this myself and recorded the following times. Stage 1 – Warm Up  Warm Up Of…

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Sebastian’s Workout 20/12/2014

Sebastian’s Workout 20/12/2014 My personal progression is based on a dedicated desire for self improvement.  A goal.  Short term and long.   Mental and physical.   I just get it done.   It is not easy to always get yourself up for training, get yourself…

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Baby Elephant – Sebastian’s Workout

This is a picture of a cute baby Elephant with a soccer ball. 🙂 How much does a baby Elephant weigh? Baby Elephant Workout (Minus SoccerBall) Stage 1 53 Power Clean & Press 60KG – 10 Minutes Max   Stage 2 – 5 Rounds 5…

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Sebastian’s Workout 8/12/2014

Outdoor session Elements4Life – Functional Gym & Personal Training Warmup 2 Minute Strong Row 3 Rounds TRX Pushups The Workout 1 Round – 90KG Hex Farmers Walk + 5 Deadlifts Every 15 metres. KB Swings 7 Rounds Remaining Rounds – 70KG Hex Farmers Walk +…

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Sebastian’s Workout 6/12/2014

Sebastian’s Workout 6/12/2014 Working on my compound and isolation, strength and power.  Generally….my entire body.  I love working out! Stage 1 – Warm Up 500m Row   Stage 2 – The Skills 3 Rounds TRX Pushups   3 Rounds Seated Row Lat Pulldown   3…

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Sebastian’s Workout 29/11/2014

Sebastian’s Workout 29/11/2014 Earlier in the week I completed one of my own X-Element HIIT classes as well as some isolation work in my spare time (Spare Time?). Today this is a typical strength day working on some or my major lifts.  Keeping it simple…

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Sebastian’s Workout 19/11/2014

Sebastian’s Workout 19/11/2014 Following workout with no break.  Superset.   From whoa to go! Row 500 Barbell Walking Lunge 40KG – 22 Steps 10 Barbell Squats 2 x 8 – Chest Press – Plate Loaded @ 80% Barbell Walking Lunge 40KG – 22 Steps 10…

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Sebastian’s Workout 18/11/2014

Sebastian’s Workout 18/11/2014 Working on my all round athletic performance but making sure I do all my major lifts for the week. Will do some 60% powerlifting and some bench tomorrow. X-Element sessions for my HIIT and hormone release. My Workout Back Squats 5 x…

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Sebastian’s Workout 11/11/2014

Sebastian’s Workout 11/11/2014 Serious HIIT! Start from the beginning and work you way to the end and back. 10 Burpees 5 70KG Dead Lifts 5 780mm Box Jumps 5 780mm Box Decline Pushups 5 40KG Cleans 50 Skips 10 20KG Overhead Squats 5 Handstand Pushups…

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Sebastians Workout 04/11/2014

Sebastians Workout 04/11/2014 Quick Hit 4 Time KB Swing – 24KG Power Cleans – 50KG Reps – 10,8,6,4,2 My Time – 4.23 mins

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Sebastian’s Workout – 02/11/2014

Sebastian’s Workout – 02/11/2014 5 minute Row 5,3,1 – PushPress – 60KG 1RM 5,3,1 – Rack Deadlift – 160KG 1RM 3 Rounds 10 Dips 5 Pull ups – Wide Grip 5 Pull ups – Under Grip 3 Rounds 10 Plated Loaded Chest Press 10 Pushups…

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Sebastian’s Workout 01/11/2014

Sebastian’s Workout 01/11/2014 I am personally looking to increase my strength back to a previous level after some time off “full time” training. Looking to get to 150KG on my back squat and working towards 200KG on my Deadlifts with 150Kg as my short term…

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Sebastian’s Workout – 31/10/2014

Sebastian’s Workout – 31/10/2014 Working on variation, intensity and enjoyment of training with the ultimate key of all round strength and athletic versatility. This is my life journey and ambition when it comes to fitness. Here is my workout for today – Short and Sharp…

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