WOD 5/2/2012

WOD 50 KB swings (12/16kgs) 40 sit ups 30 burpees (Chest to floor) 20 Pullups/KB high-rows 10 KB Goblet Squats

The Benefits of ViPR Training!

“ViPR™ was created from a need to evolve training tools, foster purposeful motion and blend strength training with functional training and movement. Movement is fundamental. And what makes up effective movement is a blend of lifting, shifting and twisting.” – Michol Dalcourt, creator of ViPR ViPR is an acronym for Vitality, Performance and Reconditioning- three [...]

10 Ways To Improve Your Pull Ups

The pull up is quite possibly the ultimate measure of strength. It’s also one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat. Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically [...]

CDNIS Teacher Team Building Day!

We recently popped into the Canadian International School in Hong Kong with the task of getting over 50 adults to get a sweat on, whilst also meeting some new colleagues for the first time! Here are a few videos of the games they did together, not only to get a good workout, but also have [...]

WoW 3 – March 8th 2011

Join Coastal Fitness and Ant Haynes for our third instalment of the WoW! This week we are going for quick times! 20 Box Jumps 10 Explosive Push Ups 20 Overhead Walking Lunges 10 Wall Climbs 100metre Sprint x 6 Rounds Really push yourself on this weeks WoW. Particularly on the wall climbs — there are [...]

WoW 2 – 1st March 2011 and Mobility Work

Join in with our Workout Of the Week 2 with trainer Ant Haynes from Coastal Fitness. This week we’re working in a AMRAP (As many reps as possible) format. We’re going for 15 minutes hard out! The exercises are: — Burpees x 10 Lateral Hops x20 Underhand Pullups OR Underhand inverted rows x 10 REPEAT [...]

The Perfect Squat

So you think you’ve got a pretty good squat? Or you think you’re doing it right, but you’re not quite sure about one or two things? Don’t fret! Coastal Fitness trainer Andy Bratsanos takes you through the ‘perfect squat’ with simple pointers for you to look out for. Be sure to keep checking in with [...]

WoW – February 24 2011

Hi Guys! Welcome to our newest edition to the Coastal Fitness family — our weekly WoW (Workout of the Week!). Today our workout will be nice and simple Pullups OR Inverted Row x10 Air Squats x10 Push Ups x10 200metre Sprint REPEAT x5 Post your scores on our Twitter, Facebook page, Website or YouTube page. [...]

The New Boys In Town

Please welcome Coastal Fitness’ newest recruits Andy Bratsanos and Anthony Haynes! As the saying goes, “There’s no ‘I’ in team”…however, that was very much the case until these two wandered into the frame. Coastal Fitness are delighted to have both Andy and Ant on board – both of whom bring their own exciting, groundbreaking and [...]