FIFO
WORKOUT
PLAN

DON’T LET ALL YOUR HARD WORK GO TO WASTE WHILE YOU’RE AWAY!

Being a FIFO worker can be tough both mentally and physically, but here at Champions Gym we believe there is always a way to work through these challenges and help you get back on the right path. A part of our mission, vision and values is helping people become their best, and with his easy to follow guide, you will be.

GYM FACILITIES AVAILABLE
WARM UP
Bike 3 Minutes
20 High Knees
20 Side Steps
SET OPTION 1
SET OPTION 2
DB Row X12
DB Bench Press X12
DB Goblet Squat X12
DB Romanian Deadlife X12
Do 4 rounds of this.
Do 4 rounds of this.
METCON
5 Burpees
10 Thrusters
15 Mountain Climbers
3 minutes ON, 1 minute OFF. Do this for 5 rounds.
Make sure you stretch down after every workout
To keep up your fitness, try to aim for 3 sessions a week. Exerise is half the job, Make sure you can eat clean, drink plenty of water and get enough sleep! Do this and you'll reach your goals in no time.

At Champions Gym we empower people to become strong, confident, resilient and unstoppable in everyday life. Unlock your potential with our 5 areas of focus:

TRAINING
MINDSET
NUTRITION
COMMUNITY
SUCCESS

What is the #CHAMPLIFE? We aim to make the impossible, possible. People are always limiting themselves by saying “that’s not for me… I’ll never be that type of person” – we believe everyone can be a Champion and we want to help you be confident in everything you do. The Champ life is for helping develop new habits, new skills and new mindsets because we believe that we’re #STRONGERTOGETHER.

NO GYM FACILITIES AVAILABLE
WARM UP
20 Sit Ups
20 High Knees
20 Side Steps
SET
Pistol Squat Progression
Hamstring Slides
Do 8 reps of each and 4 rounds
METCON
5 Burpees
5 Situps
5 Squats
1 minute ON, 30 seconds OFF. Do this for 5 rounds.
Make sure you stretch down after every workout
To keep up your fitness, try to aim for 3 sessions a week. Exerise is half the job, Make sure you can eat clean, drink plenty of water and get enough sleep! Do this and you'll reach your goals in no time.
NEED A VISUAL?
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DB Bench Press
  • Shoulder blades down, into bench.
  • Ensure ches is up nice and high.
  • Maintain vertical alignment with DB, wrist and elbow with all movements.
  • Keep elbows close to the body.
Romanian DL
  • To start: chest as high as possible and fingertips as low as possible
  • Reach for back wall with your butt.
  • Down only to stretch hamstrings.
  • Stand back up to starting position.
DB Row
  • Elbow low and tight to the body
  • Imagine touching lower back with elbow, think of a rowing movement.
  • Move arm back to starting position.
Goblet Squat
  • To start: chest up high, elbows under DB at all times.
  • Sit back into your heels, keeping chest up.
  • As you stand back up, push your knees outwards.
Thrusters
  • As above, do a front squat.
  • Once at top of squat, with one smooth motion push DB over your head.
  • Repeat.
Pistol Squat
  • Balance on one leg, tuck other leg under your butt, and extend arms straight out from chest.
  • Squat as far as you comfortably can.
  • MUST STAND UP THOUGH THE HEEL.
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