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 move into a strength progressions and performance phase. This workout involves plenty of single leg and multidirectional movements to challenge your balance, stability and coordination in more complex movements.
Complete A1 and A2 as a superset. Complete B1, B2 and B3 together. Rest for 30 secs between each set. The finisher has a 10 minute cut off. Complete 5 rounds of C1, C2 and C3, then complete C4 until the 10 min cut off.
| Exercises | 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 standing in front of a bench or chair with arms reaching forward. Stand on 1 leg and complete the first half of a squat down to sit on the chair, aiming to keep the chest tall and the knee of the working leg in line with the toes. Drive through the foot to complete the second half of the squat to return to the start position with the hip and knee extended. As you get stronger with this exercise, try to put less weight on the chair in the bottom position.
Standing with your feet shoulder width apart, take your right leg back and behind your body keeping the majority of your weight on your front leg to perform a lunge. Descend down with the knee of your right leg finishing adjacent to your left heel, come up approximately a quarter of the way, before dropping back down into the deep lunge position. Forcefully drive off the left foot and return to the start position.
Start by sitting on the edge or a bench or the front of a chair, with one foot on the ground with knee bent at 90 degrees, and the other hovering off the ground. Grip the bench or chair on each side of your hips before moving your hips off the bench, keeping arms straight. You may need to adjust your foot position slightly. Bend your elbows to around 90 degrees as you drop your dips down towards the ground under your hips (without touching the ground). Focus on activating your triceps to straighten your arms and push your body away from the ground.
Start sitting on the ground in a crab position, with knees bent, feet planted on the ground, and hands placed on the ground just behind you with fingers pointing away from your body. Take your left hand off the ground and drive your hips up towards the ceiling as you reach your left hand up and over your right shoulder, creating rotation on the torso. Reverse the movement to return to the starting position before repeating on the other side.
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. Stand upright, turn around, and jump back in the other direction. Try to jump as far forward as you can wirth each jump.
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 laying on the ground with the bottoms of the feet together, knees to the side and hands touching the ground above your head. Complete a sit up and touch the ground in front of your feet before laying back to the ground to the starting position.
Start standing with your feet hip width apart. Bend your knees to put your hands flat on the ground. Jump both feet back into a plank position, maintaining a neutral spine. Lower your chest to the ground and then release your hands. Place your hands back on the ground and push back up into a plank. Jump your feet back in towards your hands and then jump off the ground to complete the movement.
Lean with your back against a wall with feet shoulder width apart. Lower your hips down the wall into a "sit" position, with the hips and knees both at 90 degree angles, and both hips and shoulders touching the wall. You may need to adjust your feet to find this position. Simply hold the wall sit, ensuring you don't use your hands to assist in the movement.
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.