Aim to complete this workout once this week, with at least one day off before completing Workout 2
Aim to complete 30 mins of cardio such as a walk, run, swim or ride 2-3 times this week
This week we continue our strength progressions and performance phase. This workout allows you to challenge yourself to complete as many reps as possible within a specific timeframe. Grab a pen and paper and record each round, trying to beat it each time.
Complete A1 from minutes 0 to 5, and A2 from minutes 5 to 10. Rest for 2 mins before completing the finisher. The finisher requires you to complete 3 rounds in 12 minutes, with 1 minute per exercise.
| Exercise | Sets/Reps |
|---|---|
| 3-Way Cossack Sequence | 1 set, 5 reps per side |
| Reverse Lunge With Overhead Reach | 1 set, 10 reps alternating |
| High Knees | 1 set, 45 secs |
| Butt Kicks | 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 with your feet wide and shift your bodyweight down and across to your right side. Pause momentarily in the bottom of this position and rotate your feet to the right, dropping your hips down as you exhale and finding the ground with your left hand. Pause here momentarily reaching your right arm overhead, keeping your right hip elevated. Reverse the movement and return to the start before repeating on the other side.
Standing tall, take a step back with the right leg as you inhale, bending both knees to around 90 degree angles with the right knee just off the ground and the torso tall. Ensure feet are in alignment with the hips. Simultaneously reach both arms up towards the ceiling. Step the right foot back in and lower arms back down to return to the starting position as you exhale, and repeat on the other side. This is a slow and controlled movement.
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 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.
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 in a prone plank position, position your hands slightly wider than shoulder width apart and create tension through your entire body. Lower your body to the floor (if needed, lower your knees to the floor), keeping your core tight and your body straight. Allow your body to touch the ground, release your hands then push back up to the start position while maintaining a straight line from feet to shoulders.
Squat to place both hands flat on the ground. Jump your feet back into a prone plank position (the top of a push up). Jump your feet back in towards your hands and then jump off the ground, lifting your knees towards your chest to complete a tuck jump to finish the movement.
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 the start position. Complete 4 mountain climbers by lifting your right foot off the floor to bring your right knee towards your chest. Place your foot back in the start position and repeat on the other side. Ensure you maintain a plank position with your shoulders over your wrists throughout the movement.
Laying face down, place your elbows directly under your sounders with hands forward. Place feet together or hip width apart with the balls of feet planted on the ground, and lift your body off the ground into a plank position. Brace your core, squeeze your glutes and quads and maintain a straight line from shoulders to heels. Don’t allow your stomach or hips to sink down.
Simply take some time to rest and catch your breath before the next exercise.
Seated on the ground, place both legs at 90 degrees with both knees and ankles on the floor. Keep the chest up and bring your belly button towards the floor while maintaining as close to neutral spine as possible. Slowly walk your hands towards the front foot for a deeper stretch.
From kneeling, step your right foot forward, press through the right foot, and lift up and out of your waist, drawing your stomach in and up. Press your hips forward as you lift both arms overhead.
From an all 4’s position with your hands under your shoulders and knees under hips, press through your right hand and take the left hand to the roof, looking up and keeping the hips as level as you can. Then take the left hand towards the floor and under you so the top of your hand, your arm and the left side of your face are all on the floor. Take a few breaths, gently pressing the outer arm and hand into the ground. To come out, take your left arm back up to the roof, lengthening the arm and looking up before putting the hand back on the floor at start position.