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 to focus on developing strength. We start with a series of lower body exercises, followed by exercises that will challenge your core, and we finish with a 12 minute cardio circuit.
Complete A1, A2 and A3 together.Complete B1 on it’s own. Complete C1 and C2 as a superset. Rest for 30 secs between each set. Take 2 mins rest before completing the 12 minute finisher. Complete 3 rounds in 12 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. Hold the bottom position and create tension by bracing through the core and pushing outwards with the feet and knees. To complete the movement, drive through the feet and return to the start position with hips and knees extended.
Place your feet in a split stance, with your hands on your hips to provide some stability. Keeping the heel of the front leg on the ground, allow your bodyweight to come forward and down by bending both knees. Once you reach the end of your range, forcefully drive off the front leg and return to the start position.
Lay on the ground on your back with your knees bent and feet on the ground. Drive through your heels and push your hips up to the ceiling maintaining a straight line from your knees to your shoulders. While keeping the hips lifted, walk the heels out in front of you away from the body, using small steps and aiming to keep the hips level. Once you've reached your limit, walk the heels back in to the bridge position and repeat. Lower your hips back to the ground once all reps are complete.
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.
Lying flat on your back, with your feet shoulder width apart, lift your shoulders and arms off the ground into a crunch position, with arms reaching towards the feet on the outside of your legs. One at a time, tap your ankles with your hands.
Standing with your feet hip width apart, bend your knees and hips slightly. Swing your arms backwards slightly to help propel your body forward by jumping and landing softingly. Try to jump as far forward as you can wirth each jump. Once landed, shuffle your feet back to where you started and prepare the broad jump again.
From a prone plank position (the top of a push up) lift 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.
Skiers are similar to a jump squat with feet together, jumping from side to side. Start standing with feet together, knees and hips bent. With feet together, jump to one side before repeating on the other side. Your arms should mimic the movement of skiing, raising up as you jump off the ground, and pulling down by your side as you land.
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. Walk the hands out slightly wider than shoulder width, and complete a traditional push up, aiming to keep the elbows above the wrists in the bottom position. Once completed, walk the hands back in to the narrow position, ready to start again.
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.