Aim to complete this workout once this week
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. With more advanced exercises and increased reps, this workout will help you finish your challenge strong.
Complete A1, A2 and A3 together with 30 secs rest between each set. Complete B1, B2 and B3 together with 30 secs rest between each set. Take 2 mins rest before moving onto the finisher. The finisher is a 12 minute E3MOM (every 3 minutes on the minute). 12 min E3MOM. Complete C1, C2, C3 and C4 in a 3 minute block (4 rounds in total). If you complete all exercises before the 3 minutes is up, the remaining time is rest. If you don’t complete all exercises in the 3 minute block, commence the next round as soon as the next 3 minutes starts.
| 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.
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.
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.
Lean with your back against a wall with feet hip 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. Now slowly lift one leg slightly off the ground. Simply hold the wall sit, ensuring you don't use your hands to assist in the movement. Repeat on the other side.
Start in a prone plank position with arms fully extended and hands just wider than shoulder width, and feet raised on a low step, bench, plyo box or chair. 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. If this movement is too challenging, try standard push ups on the ground on your toes or knees.
Lay face down on the ground with legs straight, and arms bent with hands near your head to create a W position with your arms and head. Engage your back and shoulders to lift your chest off the floor. The head should raise off the floor in line with your torso. Pause at the top before slowly lowering back to the starting position.
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). Complete 10 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. Slowly reverse the inchworm to return to standing.
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 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.
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 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.
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.