Category Archives: State Team Information

Aurora Fitness Tests

Below are links to Serge and others demonstrating the various fitness tests being used for the Auroras Macau campaign. The beep test has not been included as it is a 4Mb file. If anyone would like a copy please contact , who will arrange to send separately.

http://youtu.be/PVkdw1TgLVs sit ups
http://youtu.be/4LOy5eW2XVU push ups
http://youtu.be/7vzn__3XXco one arm snatch
http://youtu.be/VQoXKwmEGS4 chin ups
http://youtu.be/nyBJaIKeMX8 bench press women
http://youtu.be/VQKpjdSVGlc bench press men

Remember with all exercises start low and work up to towards the required number of repetitions! If you are not sure about a particular exercise, ask your gym staff, or contact Rex Tindal.

Included below are links to various other exercises that may be useful to put some variation into gym routines and with assist with fitness.

EXERCISES

Beep Test http://www.beeptestacademy.com/beep-test-download/
Bench Press women http://youtu.be/nyBJaIKeMX8
Bench Press men http://youtu.be/VQKpjdSVGlc
Chin ups http://youtu.be/VQoXKwmEGS4
Dips http://www.youtube.com/watch?v=quRSZHwJjHM
Sit ups http://youtu.be/PVkdw1TgLVs
Pullover http://www.youtube.com/watch?v=lpFkqiZ26Wo
Snatch http://www.youtube.com/watch?v=4k5_p3MxstA
One arm snatch http://www.youtube.com/watch?v=7mf2U1pMAYI
Two arm Snatch http://www.youtube.com/watch?v=dqQIsgUHTV8
Clean & jerk(kettle bell) Double and Single http://www.youtube.com/watch?v=I637SOXSbHY http://www.youtube.com/watch?v=DGql83eyHRE
Side press(kettle bells) http://www.youtube.com/watch?v=f5OZSQFfNaA
Rotations(kettle bell) http://www.youtube.com/watch?v=qWTT_JtHGRE
Twist http://www.youtube.com/watch?v=rCgGlW8I5MI
Russian Twist http://www.youtube.com/watch?v=MMRcg8HpyRQ
Up right row http://www.youtube.com/watch?v=7mkrrugxfc4
Behind pull http://www.youtube.com/watch?v=qydCiXKpg-A
Sit press http://www.youtube.com/watch?v=-VC_5LN7uvo
Biceps http://www.youtube.com/watch?v=1cb0Vy-ou8Q
Behind press http://www.youtube.com/watch?v=xZj0SMY31uQ
Squats http://www.youtube.com/watch?v=p3g4wAsu0R4
Leg press http://www.youtube.com/watch?v=mLjR_IE-APc
Dragon sit ups http://www.youtube.com/watch?v=vCjHLu46ucA
Dead lift http://www.youtube.com/watch?v=KkKvgoQWkb4
Sledge hammer http://www.youtube.com/watch?v=psZ-U7smHM4
Sit ups (claps) http://www.youtube.com/watch?v=8lFEBzw51zU
Steps http://www.youtube.com/watch?v=_KMxhj9vu80
Jumps http://www.youtube.com/watch?v=N9ps0I-6fn4