Aim to complete this workout once this week, with at least one day off before completing Week 7
Aim to complete 30 mins of cardio such as a walk, run, swim or ride 2-3 times this week
This week we continue to focus on developing strength. Get ready to challenge your lower body with plyometric exercises in this workout.
Complete A1 and A2 as superset. Complete B1, B2 and B3 together. Rest for 30 secs between each set. For the finisher, complete 5 rounds in 10 minutes.
| Exercise | Sets/Reps |
|---|---|
| Prone To Opposite Toe Touch | 1 set, 10 reps alternating |
| Lateral Lunge With Reach | 1 set, 10 reps alternating |
| Modified Burpee | 1 set, 10 reps alternating |
| Jogging On Spot | 1 set, 45 secs |
NOTE: If you have an injury, a medical condition or are unsure on how to do the exercise, please book in to see a Personal Trainer or contact us at [email protected] for support.
Begin in a prone plank position (top of a push up) and push your hips up and back to form a triangle, while simultaneously reaching your right hand to your left foot. Keeping the movement under control, return to the start position and repeat on the other side.
Standing tall, step out to the side with your right leg, placing the majority of your body weight on the right leg and push your hips back and down. As you start your descent, reach your hands forward while maintaining integrity in your spine. Push off the right foot and return to the start position and repeat with the left leg. Change the direction you reach with your hands while maintaining length in your spine to open up the entire body.
Squat to place both hands flat on the ground. Step your feet back one at a time into a prone plank position (the top of a push up). Reverse the movement by stepping your feet back in one at a time and standing up tall.
From a standing position, start with a slow jog on the spot and increase speed as your body muscles warm up.
With arms across the chest or reaching forward, complete a full range squat while aiming to keep the chest tall and the knees in line with the toes. Drive through the feet to return to the start position with hips and knees extended.
Start standing tall with feet shoulder width apart, and fold forward with relaxed knees until your hands reach the floor. Walk your hands and body out to finish in a plank position (the top of a push up) and pause for a moment. Brace your core, quads and glutes to create tension. Without shifting your hips, lift your right hand and tap your left shoulder before placing it back on the ground. Repeat by lifting the left hand and tapping the right shoulder. Slowly walk your hands back in towards your body and return to the standing position.
Start in a plank position (the top of a push up) with hands slightly wider than your shoulders, then lift your hips towards the ceiling to create a triangle (similar to downward dog). Complete a push up in this position by bending your elbows and bringing your head towards the ground, while keeping your hips high. Extend your arms to complete the movement.
Start in a lunge position with knees at close to 90 degree angles and the back knee just off the ground. Using equal force between your front and back leg, jump off the ground, swapping legs in the air and land in the starting position on the other leg. Use an explosive movement to jump off the ground, and a controlled movement to soften your landing.
Start laying on the ground on your back in a dish position, engaging your core to draw your chest towards your hips, slightly lifting your shoulders, head, arms and legs off the ground. Your legs should be straight and arms reaching above your head in the dish position. From here, engage your abs and hinge at the hips to fold your body into a V shape as you sit up, reaching your hands towards your feet. Only your glutes should be touching the ground in the V position. Use control to lower your body back to the starting position. Modify the height of your legs in the start and end position as needed. The higher your legs are, the easier the exercise will be.
Complete a bodyweight squat and use momentum on the way up to jump off the ground. Control the landing as you commence the next rep.
Set up as you would for a traditional push-up, but bring the hands slightly closer together so the wrists are sitting directly underneath the shoulders. Keeping the elbows tucked in close to the body and generating tension throughout your entire torso, lower the body down until it is just off the floor before driving off the ground and returning to the start position.
From a relaxed prone position on all fours, lift the right hand off the ground and shoot the left leg through to the right side of your body, aiming to touch the left hip on the ground before returning to the start position and repeating on the other side. This movement should be quick and also controlled.
Simply take some time to rest and catch your breath before the next exercise.
Perform a deep lunge with your back leg straight and hands placed on the ground in line with your front foot. Aim to lower your hips as close to the ground as possible. Next, rest your back knee on the ground and aim to go down from your hands to your elbows.
Lay on the ground on your back with legs together and arms to the side. Bend your right knee towards the ceiling, and use your left hand to rotate your right knee and your hips towards the left side of your body, while rotating your head to the right. Ensure you keep both shoulders on the ground at all times. Slowly return to the start position and repeat on the other side.
Start in a push up position with wrists just sitting outside your shoulders and feet approximately hip width apart. To move into downward dog, push your hips up and back, softening the knees as needed to create length along the entire torso. Aim to open your chest towards the ground and push your heels as close to the ground as you can. Breathe deeply as you relax into this position.