Aim to complete this workout once this week, with at least one day off before completing Week 8
Aim to complete 30 mins of cardio such as a walk, run, swim or ride 2-3 times this week
This week we move into a strength progressions and performance phase. This workout focuses on pushing movements, and exercises that are sure to challenge your core muscles.
Complete A1, A2 and A3 together. Rest for 1 to 2 mins. Complete B1, B2, B3 and B4 together. Rest for 1 to 2 mins. Rest for 30 secs between each set. The finisher is a 10 minute AMRAP (as many rounds as possible) with an ascending reps ladder. Complete C1, C2 and C3 as a circuit, adding 2 reps each round. Complete as many rounds as possible in the 10 minute timeframe.
| Exercise | Sets/Reps |
|---|---|
| Inchworm | 1 set, 10 reps |
| Cossack Lunge | 1 set, 10 reps alternating |
| Butt Kicks | 1 set, 45 secs |
| High Knees | 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.
Start standing tall 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. Slowly reverse the entire movement and return to the standing position.
Perform a deep lateral (side) lunge on the right, aiming to keep your hands off the ground and to bring your hips as close as possible to the ground. Ensure your right knee doesn't drop inwards and your heel remains on the ground. Return to standing by stepping your right foot back in, and repeat on the left.
Start by jogging on the spot. When you land on the left foot, kick the right keel back towards your butt while keeping your right knee pointing towards the ground. Repeat on the other side while maintaining a fast jogging pace.
Start by jogging on the spot. As you pick up speed to a run, lift your knees high in front of your body, aiming to reach your knee to the level of your hip.
Start by standing about half a metre from a bench, step or chair facing away, place your back foot on the bench, and if necessary, adjust your front foot to a position where you can perform a lunge. Keeping the core engaged, hips square and torso upright, lower your body into a lunge position until the front shin is close to vertical and the front thigh is close to horizontal. Stop sooner if mobility is restricted. Return to the starting position by driving through the front foot. Repeat on the other side once reps are completed.
Set up as you would for a traditional push-up, but bring the hands together with the thumbs and index fingers touching to create a diamond shape. Generating tension throughout your entire torso, allow your elbows to flair out as you lower the body down until it is just off the floor before driving off the ground and returning to the start position.
Start by standing about half a metre from a bench, step or chair facing away, place your back foot on the bench, and if necessary, adjust your front foot to a position where you can perform a lunge. Keeping the core engaged, hips square and torso upright, lower your body into a lunge position until the front shin is close to vertical and the front thigh is close to horizontal. Stop sooner if mobility is restricted. Explosively drive through the front foot, launching the front foot off the ground and lifting the knee towards the chest, landing with soft knees. The back leg is to be used for stability only, and should have minimal weight placed on it. Repeat on the other side once reps are completed.
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 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.
Stand upright with feet slightly wider than shoulder width apart and drop into a deep squat with hands together and elbows pressing out against the inside of your knees. This is the starting position. Keeping the elbows to the inside of your knees and knees bent, push your hips up and back down again. You'll notice the angle of your torso change throughout the movement. Complete all reps before standing upright.
Start in a prone plank position with arms fully extended and hands just wider than shoulder width. Create tension throughout your entire torso, slowly lower the body towards the floor maintaining a plank until the chest is just off the ground, before pushing the body away from the floor and returning to a plank position. Jump or step both feet in towards your hands into a deep squat position, before standing upright. Complete 4 overhead presses by pressing both arms above your head and bringing them back down to your shoulders. After 4 reps are completed, squat to place both hands on the ground, and either step or jump your feet back to the starting position (prone high plank).
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. In the lowest position your right knee should be bent and your left knee straight. Push off the right foot and return to the start position and repeat with the left leg.
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 tuck your knees in towards your chest by bending them, reaching your hands towards your feet. Use control to lower your body back to the starting position.
Start in a high plank position with your hands directly under your elbows, maintaining a neutral spine. Bring your right elbow to the ground, and then your left. Place your right hand on the ground and then your left to push back up into your starting plank position.
From a lunge position bring your front knee to just outside of your right wrist, laying the outside of the foot, shin and knee on the floor. Straighten your back leg behind you and bow forward over your front shin. For a deeper stretch, bring your front foot in line with your front knee.
Kneel on your left knee with your right leg straight out to the side. Hinge from the hips to place both hands on the ground while maintaining neutral spine before returning to the start position. This is a slow and controlled movement.
Start in a position on all fours, but with your knees wider than your shoulders. Pushing into your hands, draw your hips back as close as you can to your heels. Drop your chest towards the ground and relax into the position.