Rawr Outdoor Training§

Deep breaths, gritting the teeth and getting it done💪🏻🔥 - Me and @jbham29 don't mess about!!!

The simplest things can have the greatest impact............ Luke Downing 16.07.2018 - Today's Met Con 10 minute AMRAP... Box Jumps - 10 reps Lunges - 10 reps Push Ups - 10 reps - This one u'll get your wheels turning and your lungs burning 💪🏻🍑🔥
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Sweating out the beer 🍺 - Sunday Met Con - EMOM - 8-10 rounds Burpees - 6 reps... Push Ups - 8 reps Squats - 10 reps - Sweaty Sundays are better Sundays
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- Today's Met Con - 3 rounds 400m sprint KB Swings 21 reps... Pull ups 12 reps - Lunge buster🔥
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Function yourself up.... - Today's Met Con HAM WRAP (AMRAP) 12 mins Push Ups - 20 reps... Deadlifts - 15 reps Sit ups - 20 reps - Finishing off the workout with some High Reppin' Fat Meltin' 🍑🔥 - 🎶 @not_theking 👏🏻
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Weekend Warriors...... this met con looks easy but it kicked my arse, it aint pretty but it's effective. - 8 rounds 20/10 seconds KB Thrusters -... 2 mins rest - 8 rounds 20/10 seconds Jumping Pull ups - Pushing, Pulling, Squatting.....we've got it all in this one, what more do you want.....now go get it done💪🏻🍑🔥
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Workout in the Sunshiiiiineeee☀️ - The best cocktail in the world is the Vitamin D, Endorphin cocktail you get from a HIIT workout in the sun! - Today's Met Con... - 30-20-10 reps Lunges Burpees - Get outside and enjoy it💪🏻🍑🔥
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You know the drill.... - 20/10 sec x 3-5 rounds - Dive Bomb Press Ups... Lunge Twists In-Outs Twists Squat to Squat Jumps Flutter kick toe taps - Anytime, anyplace........💪🏻🍑🔥
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Last round of today's Metcon....nobody is ever too fit or too unfit, if you work to your limit your body will reward you. - 20/15/10/5 reps Burpees In-Outs... Squats - Simplify the chaos, work hard, eat right.....it ain't as hard as they make you believe
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"Always finish a good session with a sweaty snatch" - The finishing Met Con for today's workout - Just Keep Movin' 💪🏻🍑🔥

Bank Holiday Banger.... EMOM (Every Minute on the Minute) - 4 rounds Squats 20-30 reps... - Rest 1 minute - 4 rounds Press ups 15-20 reps - Rest 1 minute - 4 rounds Burpees 10-15 reps -
So you complete these reps as fast as possible and rest for the remainder of the minute, go for a big number but make sure your getting at least 10-20 second rest between rounds, once completing the 4 rounds rest for a minute and move on to the next.........GO BIG AND DEEP💪🏻🔥🍑
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Training and getting it done when your not feeling it is what separates you from the weak ass version of yourself that inspired you to start this journey in the first place!! Keep on keeping on💪🏻🍑🔥

***Press Ups HACKED*** Press ups on your knees (hurts just typing that)
This exercise variation is a go to for most people, but do you really need it? I make exception for a small minority here but for the most part people choose this variation because it's easy.
But we ain't about that life so I've put together my 2 Press up Hacks that all of my clients use instead of those "Face down Booty up" press ups!
... 1. Kip up Press ups - nice and simple you take away the eccentric muscle contraction and eliminate the lowering portion of the movement, lay flat on the floor lift your legs and kick your feet towards the ground using that momentum to lift your hips while you simultaneously push up the chest
2. Band assisted Press Ups - Here the band works as a spring as you lower yourself down the band is loaded with tension which it then transfers to help push you up Give it a try and never take the easy road💪🏻🔥
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#workoutwednesday
10/9/8/7/6/5/4/3/2/1 Reps Press ups Tuck Jumps... Sit ups
As fast as you can! Get after it🍑💨🔥
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Never a day or a reason not to... If you can do it then you should do it.

Bank Holiday Bar.....
A dirty set of Deadlifts☠️ Dehydrated and energy depleted but those are only excuses if you don't get your sh¡t done.
... Never Miss a Monday
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Just Keep Swinging

#workoutwednesday EMOM 10 Rounds Press ups - 10 reps Squats - 10 reps
... 10 minutes, 100 reps, no messing, no time wasting, Gew on then💪🏻
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"If you don't squat, you ain't squat." A wise man once said that and he was right!
You can do all the machine weights and glute bridges you want, but your missing out if you ain't getting your arse to the ground with that bar on your back ☝🏻said by and even wiser man👍🏻

Working for Viva Livin is the best job I have ever had! I love it, changing people's entire lives in a positive way and helping them achieve their goals whilst having fun at the same time! Never is there a dull moment at camp, which is completely different to any other environment I have ever worked in which is exactly what I wanted!

Viva livin has given me a new lease of life. These guys take you to new heights of endurance & fitness, but it's not a chore, it's a great experience where you meet great people and make new friends. Come on down a join us. You'll wonder why you didn't start sooner!



These guys just get better and better!!

Tough but it's definitely going to be worth it

This is the place where dreams become reality and the boundaries of impossible are crushed under the powerful force of Viva Livin

This is the best thing I've done in a long time! I feel fitter & healthier already. Thanks guys :)

The lads are fab, a good laugh but push you hard and keep you motivated! Iv been to other bootcamps and felt intimidated by the "fit types" but at viva livin I was made to feel welcome from word go, no matter your fitness level or body type don't be put off, great group, great people and a great workout.

Never thought I'd enjoy or be able to do boot camp but these guys make it fun and give support/encouragement. Friendly group members and such a wide range of fitness levels that you don't feel out of place. Definitely recommend it.

Never experienced anything like this before, but so glad i was introduced to Viva Livin. A great way of exercising out in the open air and alongside some great team members. Viva Livin is run by two awesome instructors who work you hard but at the same time make it fun and interesting, surprising us with new and challenging exercises all the time. I leave every session with a feel good factor - a guaranteed stress buster! Im totally hooked, would recommend everyone to try the Viva Livin experience

Love bootcamp. So much better than the boring gym. People are great and luke and marty make training fun (not to say its easy). Have already recommended to several people!!

Like nothing you have ever experienced before! Different, imaginative and very rewarding!

I’ve been doing running and gym work on my own for years and was looking for something to break the monotony when I saw the Outsiders in full flow on Beacon Park!

I have to confess that I was a little bit sceptical to begin with and wasn’t sure how a general programme could benefit me, but after crawling to my car after the first session, I realised I was wrong!



The guys are extremely knowledgeable and the functional training sessions are structured to cater for all levels! There’s no pressure to keep up with anyone bionic but you can crank up the intensity if you want to and Luke and Martyn are very “encouraging”!

Whether you’re supplementing your workouts with added cardio, looking to lose weight, enhancing a regular fitness regime or generally looking to just be more active, I can recommend getting your butt down to camp and giving it a go!



There’s also a real sense of camaraderie amongst the Outsiders and we’re in it together, regardless of the weather!!!

I work with horses so I shouldnt really need any exercise but its just a great way to meet people who like to stay fit and have a laugh! plus the price that it is at i would highly recommend for anyone to try regardless of their age or ability xx

I was quite nervous about joining up to a bootcamp, I have never been very atheletic and was always worried about how stupid I would look. So when a friend convinced me to attend a free trial I was skeptical... Thankfully from the moment I arrived all my worries were pushed to one side both Luke and Martyn put me at ease straightaway with there cheerfull and friendly approch to the session! I joined that day and have been hooked since! I have lost several inches from my waist and other areas of my body and my general fitness has increased tenfold! The gym has never worked for me but after a month of Viva Livin my view of exercise has completely changed!

Good place to work hard And you'll become slim !!! Good staff !!! Let's Go !!!!!!

From a Personal Trainers point of view Viva Livin have taken group personal training to a whole new level, I never once felt like part of a group workout as my technique was constantly being coached my one of the trainers, they really do make it a personal and tailored service.

Exercise taken above and beyond expectation...if you don't believe me - just try it! :)

Every session is different and it suits all levels of fitness. Luke and Marty are fantastic and I haven't felt this fit in years. Great camaraderie between Outsiders! Viva Livin'!

Before I joined Viva Livin bootcamp I has been attending this gym for about 6months I found myself doing the same work out every single time ! Cross trainer - Bike - and a few weights BORING !!

I wanted something a bit different and joined bootcamp and cancelled my gym membership !

Everyone was really friendly and it's nice to be surrounded by like minded people :)

I can honestly say I have never done the same work out twice at viva Livin !

You can tell each session has been planned and the boys really love what they do !

I was a bit sceptical about just doing half an hour sessions but trust me ... That's all you need !!

I'm 21 and getting up at 6am to do a morning session is hard work but the energy and sense of well being you get throughout the day makes the early start worth it !!

I found my general fitness has improved I'm more toned and the nutritional plans you receive really change the way you feel about food !

A stone lighter, and with a few inches less of me ! Joining Viva Livin was the best thing I ever did !

Love the bootcamp socials as well ;)



I'm an outsider and very proud of it ! X

After following the drop a jean size programme and having personal training sessions with Marty I have lost 10lbs in a month. I can't wait to continue to get fitter with help from Viva Livin and would recommend then to anyone!!

Working for Viva Livin is the best job I have ever had! I love it, changing people's entire lives in a positive way and helping them achieve their goals whilst having fun at the same time! Never is there a dull moment at camp, which is completely different to any other environment I have ever worked in which is exactly what I wanted!

Viva livin has given me a new lease of life. These guys take you to new heights of endurance & fitness, but it's not a chore, it's a great experience where you meet great people and make new friends. Come on down a join us. You'll wonder why you didn't start sooner!



These guys just get better and better!!

Tough but it's definitely going to be worth it

This is the place where dreams become reality and the boundaries of impossible are crushed under the powerful force of Viva Livin

This is the best thing I've done in a long time! I feel fitter & healthier already. Thanks guys :)

The lads are fab, a good laugh but push you hard and keep you motivated! Iv been to other bootcamps and felt intimidated by the "fit types" but at viva livin I was made to feel welcome from word go, no matter your fitness level or body type don't be put off, great group, great people and a great workout.

Never thought I'd enjoy or be able to do boot camp but these guys make it fun and give support/encouragement. Friendly group members and such a wide range of fitness levels that you don't feel out of place. Definitely recommend it.

Never experienced anything like this before, but so glad i was introduced to Viva Livin. A great way of exercising out in the open air and alongside some great team members. Viva Livin is run by two awesome instructors who work you hard but at the same time make it fun and interesting, surprising us with new and challenging exercises all the time. I leave every session with a feel good factor - a guaranteed stress buster! Im totally hooked, would recommend everyone to try the Viva Livin experience

Love bootcamp. So much better than the boring gym. People are great and luke and marty make training fun (not to say its easy). Have already recommended to several people!!

Like nothing you have ever experienced before! Different, imaginative and very rewarding!

I’ve been doing running and gym work on my own for years and was looking for something to break the monotony when I saw the Outsiders in full flow on Beacon Park!

I have to confess that I was a little bit sceptical to begin with and wasn’t sure how a general programme could benefit me, but after crawling to my car after the first session, I realised I was wrong!



The guys are extremely knowledgeable and the functional training sessions are structured to cater for all levels! There’s no pressure to keep up with anyone bionic but you can crank up the intensity if you want to and Luke and Martyn are very “encouraging”!

Whether you’re supplementing your workouts with added cardio, looking to lose weight, enhancing a regular fitness regime or generally looking to just be more active, I can recommend getting your butt down to camp and giving it a go!



There’s also a real sense of camaraderie amongst the Outsiders and we’re in it together, regardless of the weather!!!

I work with horses so I shouldnt really need any exercise but its just a great way to meet people who like to stay fit and have a laugh! plus the price that it is at i would highly recommend for anyone to try regardless of their age or ability xx

I was quite nervous about joining up to a bootcamp, I have never been very atheletic and was always worried about how stupid I would look. So when a friend convinced me to attend a free trial I was skeptical... Thankfully from the moment I arrived all my worries were pushed to one side both Luke and Martyn put me at ease straightaway with there cheerfull and friendly approch to the session! I joined that day and have been hooked since! I have lost several inches from my waist and other areas of my body and my general fitness has increased tenfold! The gym has never worked for me but after a month of Viva Livin my view of exercise has completely changed!

Good place to work hard And you'll become slim !!! Good staff !!! Let's Go !!!!!!

From a Personal Trainers point of view Viva Livin have taken group personal training to a whole new level, I never once felt like part of a group workout as my technique was constantly being coached my one of the trainers, they really do make it a personal and tailored service.

Exercise taken above and beyond expectation...if you don't believe me - just try it! :)

Every session is different and it suits all levels of fitness. Luke and Marty are fantastic and I haven't felt this fit in years. Great camaraderie between Outsiders! Viva Livin'!

Before I joined Viva Livin bootcamp I has been attending this gym for about 6months I found myself doing the same work out every single time ! Cross trainer - Bike - and a few weights BORING !!

I wanted something a bit different and joined bootcamp and cancelled my gym membership !

Everyone was really friendly and it's nice to be surrounded by like minded people :)

I can honestly say I have never done the same work out twice at viva Livin !

You can tell each session has been planned and the boys really love what they do !

I was a bit sceptical about just doing half an hour sessions but trust me ... That's all you need !!

I'm 21 and getting up at 6am to do a morning session is hard work but the energy and sense of well being you get throughout the day makes the early start worth it !!

I found my general fitness has improved I'm more toned and the nutritional plans you receive really change the way you feel about food !

A stone lighter, and with a few inches less of me ! Joining Viva Livin was the best thing I ever did !

Love the bootcamp socials as well ;)



I'm an outsider and very proud of it ! X

After following the drop a jean size programme and having personal training sessions with Marty I have lost 10lbs in a month. I can't wait to continue to get fitter with help from Viva Livin and would recommend then to anyone!!