Quest Fit

13/02/2016

Perfect summers morning training session on Manly beach- volleyball and beach conditioning

05/02/2016

Great morning of strength training, core and sports

29/01/2016

29/01/2016

Terrific morning outdoors for functional strength, balance, coordination, core conditioning and sports. Well done guys. Rip and tear.

26/01/2016

19/01/2016

This mornings men's training group, Spartan Challenge and stretches.

15/01/2016

Tough Grit- run to Freshy, 6 lap swim in pouring rain and wind. Only for the hard core. Well done guys, just like the good old days

14/01/2016

https://www.facebook.com/BossFitComm/videos/706580746143837/

10/01/2016

09/01/2016

So wonderful to hear this wisdom from a young man. It is as, so true.

https://www.facebook.com/352687401519367/videos/898261166961985/

07/01/2016

Dean and myself did Sean Vigues - Yoga for Athletes Twice this morning. Feeling terrific.
https://www.youtube.com/watch?v=nQoxAgQ4yQg

Yoga for Athletes is an advanced, flowing routine to help athletes excel in their fitness endeavors. It moves fast so always use control and modify as needed...

10/06/2013

Hey guys, I am pumped and excited about our first winter ironman event tomorrow morning. I truly believe this will be the ultimate test and challenge of a combination of different fitness components. It includes 2.5 km sand run mixed with 9 sets of whole body strength exercises plus an 11-13km endurance cycle. It perfectly challenges endurance and strength on various terrains in 1 hour. Our goal is to have everyone challenged and finished between 55 -60 minutes. We also hope to create different competitive sub groups of similar fitness levels who can challenge and push each other to the limit.

I have altered the course so please read and learn the course before you attend tomorrow, and also work out the modifications that are suitable for you. I will also have a print out of the 9 exercises to give you tomorrow so it may pay to have a pair of shorts with a pocket. Also, please take the time to watch the demonstration videos of some of these exercises as you do not want to cheat yourself with poor form and technique. It is very important that every exercise gets done properly with full range of motion, to prevent injury and create a true training effect. All of the exercises selected have been performed within our training sessions.

Course details - We will run soft sand to Nth Steyne for 20 x hand stand pushup or 30 marine pushup, 20 x burpee (without pushup) and 20 x plank jacks (in and out equals 1), then continue running to the corso showers for 20 x reverse pushup, box jumps and tricep dips (feet raised). From here we then turn and run back to Queenscliff on hard sand. At the Queenscliff pool we do 20 x Dive Bomber pushup (see video for technique), Bicep Curl (with elasics), Bicycle crunch (left and right equals 1). We then run to our bikes and cycle Nth Head with a black snake and return to Queenscliff to finish.

Modifications: Intermediate - Perform 15 reps of all exercise sets and do not ride the black snake.

Beginner - Perform 10 reps of all exercises and do not ride the the black snake or the end loop at North Head (turn at the first look out. If you are still well behind the cut off time then turn back at the Quarantine rounabout.

Please have your pushbikes available. You may use lights however the cycle is at the back end of the event. Please be ready for the briefing at 5.55am.


Hand Stand pushup - http://www.youtube.com/watch?v=CdAPC8SY6ek

Marine Pushup - http://www.youtube.com/watch?v=5X3oxF9vPos

Burpee - http://www.youtube.com/watch?v=Pf7wZvraWV0

Plank Jacks - http://www.youtube.com/watch?v=PR9nHQXCZMo

Reverse pushup - http://www.youtube.com/watch?v=G7y4XyUba28

Box jump - http://www.youtube.com/watch?v=lE_z2wvC4oI

Tricep dips - http://www.youtube.com/watch?v=G9mZE9UE3HA

Bicycle crunch - http://www.youtube.com/watch?v=hlcQQdYSJgY

Dive bomber - http://www.youtube.com/watch?v=Z_1KYxxgB6o

Bicep Curl - http://www.youtube.com/watch?v=Hz7CHczWLSE


Greg Russell - 0416 157 910
Quest Health and Fitness
'Results driven. High intensity functional sports & fitness training for the broadest fitness base possible,
utilizing various training modes & outdoor terrain'.
www.questfit.biz
www.juiceplussports.com.au