X-45 Wind Energy 17/04/2015

X-45 Wind Energy 17/04/2015 The E4L Team is getting stronger and faster by the day! Our X-45 strength training, mobility and high intensity classes are complimenting each other very well.  The E4L system is in synergy! Love watching everyone push their limits, cross boundaries and…

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X-Element HIIT 06/03/2015

X-Element HIIT 06/03/2015 We continue to test our levels.  Our boundaries become our new standard and then we progress again to the next step towards the person we really want to be! Stage 1 – Warm Up Warm Of The Week   Stage 2 –…

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X-Element HIIT 04/03/2015

X-Element HIIT 04/03/2015 This is a great workout! When done correctly with good technique and intensity this is a very effective anaerobic session.   Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – The HIIT- 45:15  – TABATA – 1 Minute Rest Between…

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X-Element HIIT 27/02/2015

X-Element HIIT 27/02/2015   Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – 1 Minute Dash Squat Sprawl Plate Circles Ab Mats Shoulder Press Pushups   Stage 3 – 1 Minute Dash TRX Pullups Pushups Squat Jumps Climbers Plank  …

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X-Element HIIT 24/02/2015

X-Element HIIT 24/02/2015 Let’s skip our way to awesomeness!   Stage 1 – Warm Up – Group Mingle Bike 5 Minutes   Stage 2 – How Many Can You Do? Skips in 5 Minutes? Todays record was 702! Yours?   Stage 3 – TABATA –…

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X-Element HIIT 20/02/2015

X-Element HIIT 20/02/2015 Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – TABATA – 45:15 Box Jump / Goblet Squats Upright Row / Single Arm Swing Bridges on Step / Pushups on Step Upper Body Step Ups / Prone Step…

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X-Element HIIT 17/02/2015

X-Element HIIT 17/02/2015 Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – Shuttle HIIT – 30 Seconds Each – 30 Second rest after each 2 minute block – 6 Rounds Mini Bondi Shuttle ( 3 Metres) Squat Jump Dynamic Lunge…

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X-Element HIIT 13/02/2015

X-Element HIIT 13/02/2015 Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – E4L Games – 30mins The Inferno (Sorry Private – Members Only)   Stage 3 – Finisher – 15 Mins Cardio 2Mins 30 KB Complex (Swing/Row/Press/etc etc)   Stage 4…

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X-Element HIIT 10/02/2015

X-Element HIIT 10/02/2015 Time to get our beat up! Stage 1 – Warm Up  Warm Up of The Week   Stage 2 – The HIIT 50 Squats 1.30 Cardio 50 Lunges 1.30 Cardio 30 KB Squat Up Right Rows 1.30 Cardio 30 KB Sumo Squat…

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X-Element HIIT 8/02/2015

X-Element HIIT 8/02/2015 Stage 1 – Warm Up Warm Up Of The Week   Stage 2 – Plates – TABATA Bus Driver + Overhead Walk Squat Press + Overhead Walk Burpee Plate + Overhead Walk High Knees + Overhead Walk   Stage 3 – Rolly…

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X-Element HIIT 3/02/2015

X-Element HIIT 3/02/2015 We have started The E4L Games and it is in full swing.  Today we are working on another athletic component! All stats and efforts are recorded and placed on file. Stage 1 – Warmup  Warm Up of the Week   Stage 2…

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X-Element HIIT 30/01/2015

X-Element HIIT 30/01/2015 Burn baby burn! Stage 1 – Warm Up  Warm Up Of The Week   Stage 2 – 1 Min – Fast As You Can – 3 Rounds – 30Sec Rest Lunge Lunge Squat Squat Burpee (Sing It Outloud)   Stage 3 – The…

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X-Element HIIT 27/01/2015

X-Element HIIT 27/01/2015 Sticking to our reputation of effective and full on HIIT sessions. We breed athletes. We breed excellence. Those who made it through this session understand our principals. Well done to all. Work at high intensity! Full effort! Leave nothing behind! Stage 1…

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X-Element HIIT 23/01/2015

X-Element HIIT 23/01/2015 Be sure to work hard.  Focus on form and speed.  Heart rate is integral! Stage 1 – Warm Up Warm Up Of the Week   Stage 2 – Pairs – 45 Sec work – 15 Rest Partner Knee Taps Partner High Fives…

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X-Element HIIT 20/01/2015

X-Element HIIT 20/01/2015 Anaerobic training Day! \o/ This one will get you moving! Stage 1 – Warm Up Warm Up Of the Week   Stage 2 – Fabulous AMRAP – 6 Reps – 6 Mins Fab 3   Stage 3 – 8 Minute Dash –…

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X-Element HIIT 13/02/2015

X-Element HIIT 13/02/2015 Keep that heart rate at 85%+ Limit Rest! Stage 1 – Warmup  Warm Up Of The Week   Stage 2 – Run Like The Wind – As Fast As You Can – 3 Rounds – 20Minutes 400M Run – Lap of Times…

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X-Element HIIT 9/01/2015

X-Element HIIT 9/01/2015 Whoa To Go  3 Mins Bike 33 Squats 3 Mins Bike 33 Lunges 3 Mins Bike 33 TRX Pullups 3 Mins Bike 23 Squats 3 Mins Bike 23 Thrusters 3 Mins Bike 23 TRX 3 Mins Bike 13 Squats 13 Lunges 13…

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X-Element HIIT 6/01/2015

X-Element HIIT 6/01/2015 Stage 1 – Warmup Warm of The Week   Stage 2 – TABATA – 5 Skill Variation – 25Mins 40KG Sled Run Bondi Shuttle Rope Box Jump Bus Drivers   Stage 3 – Heart Rate Cardio – 5Mins 2 Min Cardio 5…

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X-Element 27/12/2014

X-Element 27/12/2014 Everyone enjoyed this session and we used the entire gym Zone Workout – 39min Working in all parts of the gym – 5 Zones (Dumbell, Functional, Lifting, The Rocket, Plate Loaded) 2 Skills in each zone 30 Reps per skill 300 Reps in total…

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X-Element HIIT 23/12/2014

X-Element HIIT 23/12/2014 Stage 1 – Warmup Warmup of the Week   Stage 2 – TABATA KB Swing / One Arm /Double Arm Plate Burpee / Plate Skips KB Upright Row / KB Goblet Squat Busdriver / Russians   Stage 3 – Cardio Bike / Row…

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X-Element HIIT 9/12/2014

X-Element HIIT 9/12/2014 Stage 1 – Warm Up Warm Up Of The Week Stage 2 – Double TABATA Mixed Skills on the Rocket Ship Stage 3 – Ride – TABATA Spin Bikes Stage 4 – TABATA Barbell Push Press Stage 5 – Ride – TABATA…

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X-Element HIIT 03/12/2014

X-Element HIIT 03/12/2014 Stage 1 – Warmup Warm Up of the Week   Stage 2 – TABATA – 20Mins Wall Ball Walking Plank Box Jumps DeadBall Floor to Sky   Stage 3 – Spin It – TABATA – 16 Rounds Bike   Stage 4 –…

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Saturday Open Session 22/11/2014

Saturday Open Session 22/11/2014   Stage 1 – A Grind – 20 Minutes – 5 Reps of Each  Must run from one station to the next!  3 Second warning and then it is a burpee. Tyre Flips KB Farmers Dead Lifts KB Swings DeadBall Slams…

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Mondays Workout 17/11/2014

Mondays Workout 17/11/2014 Stage 1 – Warmup 50 Squats 20 Lunges 10 Pushups 10 Squat Jumps Stage 2 – 3 Min Block – 9 Mins Row 10 KB Swing – 10 Sec Rest 10 Rope Pulldowns – 10 Sec Rest Stage 3 – 3 Min…

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Wednesdays Workout 06/11/2014

Wednesdays Workout 06/11/2014 Wind Energy & Earth Core Stage 1 – Warm Up – 1 of 3 specified warm ups on arrival. Stage 2 – A Grind – 10 Mins – 30:10 Wall Ball Bulgarian Walking Lunge ITB Band Shuffle Slam Downs Stage 3 –…

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Monday Workout #2 – 03/11/2014

Monday Workout #2 – 03/11/2014 Wind Energy & Fire Power Stage 1 – Warm Up – 1 of 3 On the board Stage 2 – A Grind – 8 Mins – 30:10 Box Jumps KB One Arm Clean & Press Tyre Pushups – Dynamic Bulgarian…

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Fridays Workout – 31/10/2014

Fridays Workout – 31/10/2014 Wind Energy with a Wall Ball Clean Technique Review Stage 1 – Wall Ball Cleans – Technique Review Stage 2 – A Grind – 12 Mins – 30:10 Prowler Sled Sprint Skips Double Rope Slams Downs Dual KB DeadLift Bike Sprint…

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Tuesday Workout 28/10/2014

Tuesday Workout 28/10/2014 Wind Energy Working on Aerobic & Anaerobic endurance and capacity. Also enjoying some fresh air! Stage 1 – 1 of 3 warms ups on the board – Taking responsibility and preparing for action! Stage 2 – Outdoor Adventure – 20mins Running the…

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The Elementals

Life surrounds us with energy, vibrations and frequencies…..one must be in tune with their true self to live a life of happiness. Which “Elemental” are you? Find out more about our X-Element program and get started….take a step to becoming the person you really want…

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Saturday Workout – 18/10/2014

Saturday Workout – 18/10/2014 Stage 1 – Warmup 1 Lap of Times Square Building + 3 Squat Jumps Each Corner Accelerated Sprint Home Shoulder Rotations – Stick or Band Stage 2 – 45:20 – The Grind – 15mins Dumbbell Shadow Boxing Dumbbell Prone Rows Wall…

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