LC Fitness

06/03/2019

So great to see everyone improving on their times and reps with each passing LITWOW! Big congrats to the top 3 in this challenge!

LITWOW #22 LEADERBOARD

Women’s

1. Net 140
2. Sally Quigley 139
3. Stephanie Zammit 137

Men’s

1. Sean Michael Duffy 143
2. CJ Micallef 130
3. Shikhar Tyagi 130

20/02/2019

LITWOW #21 was one of the toughest challenges yet, and has resulted in the closest one yet on the LITWOW leaderboard! Well done to this week’s winners and top 3 men and women!

Men’s
1. Andrew Roussou 5.14
2. Sean Michael Duffy 5.26
3. CJ Micallef 5.33

Women’s
1. Jj Net 5.27
2. Beti Tas 5.30
3. Lauren Le Toille 5.32

11/02/2019

Welcome to LITWOW #22!

Your favourite workout of the week is back again, and we’re going back to basics with a 9 minutes circuit, as many as reps as you can in that time!

The exercises are:

10x plate get ups (Males: advanced 15kg, beginners 10 kg. Females: advanced 10kg, beginners: 5kg)

10x box jumps

10x alternating Dumbbell ground to overhead (Males: advanced 17.5kg, beginners 10kg. Females: advanced 8kg, beginners 6kg)

10x calories on the rower

10x kettlebell swings (Males: advanced 24kg, beginners 16kg. Females: advanced 12kg, beginners 10kg)

I did 133 in 9 minutes, comment your score below and let me know how you go, good luck everyone!

10/02/2019

Here is my client Russell Maclean with an excellent transformation. He’s worked very hard on his nutrition and his gym program with me, plus putting in even more work on his own. Losing almost 10kgs and losing a massive 16cms off his waist, Russ also put on CMS on his arms to help with his body composition.

Well done Russ, you’re a good man, just unfortunate you go for Collingwood 😉

07/02/2019

Another LITWOW, and more serious competition! LITWOW #20 was one of the closest yet, well done to this week’s top 3s. Fantastic to see everyone improving consistently, keep smashing it all!

Men’s

1. CJ Micallef 191
2. Shikhar Tyagi 187
3. Jordan McCormick 177

Women’s

1. Lauren Le Toille 190
2. Stephanie Zammit 189
3. Sally Quigley 186

04/02/2019

Kickoff your week off right with LITWOW #21!

As quick as you can, with 4 exercises included, this workout is as follows:

- 15 handrelease burpees

-500m on the Rower

-30 alternating overhead plate lunges (Males: advanced 15kg, beginners 10kg. Females: advanced: 10kg, beginners 5kg)

-120 skips

I finished this in 4.49. Let me know how you go by commenting below, good luck everyone!

30/01/2019

Here is your LITWOW #19 leaderboard, well done to this week’s top 3! Good to see some new names in the mix, keep smashing it everyone 👊

Mens

1. Andrew Roussou 3.40
2. Sean Michael Duffy 4.01
3. Andrew Owen 5.04

Womens

1. Lauren Le Toille 3.10
=2. Beti Tas 3.18
=2. Jj Net 3.18
3. Katie Lambeski 4.13

24/01/2019

"So, while there is no ‘one size fits all’ approach when it comes to replacing fluid losses from sweat, being aware of your own hydration needs before, during, and after exercise is an important consideration for all active people."

With summer heating up, its really important you keep track of how much water and fluids you are drinking, especially before and after workouts, have a read of this article for some good info.

With so many drink options available and mixed messages about how much and when to drink during exercise, here is the truth about hydration.

23/01/2019

LITWOW #18 LEADERBOARD

Competition was once again very tight in the LITWOW circuit, well done to this week’s top 3 men and women!

Womens
1. Vanessa Milinkovic 760
2. Beti Tas 721
3. Lauren Le Toille 720

Mens
1. Andrew Roussou 773
2. CJ Micallef 769
3. Andrew Owen 757

Reminder to keep going back and doing past LITWOWs and compare your scores from before, lets get it 👊