Week Starting 25th July 2016

Work Out of the Day

Published: 25 July 2016

MONDAY – Heating up for the week

24 Walking lunges
24 push-ups
24 sit –ups
24 squat jumps
2.40mins jogging
How many rounds can you do in 20 mins?


TUESDAY – TABATA 20/10

Donkey kicks
Star jumps

Plank toe taps

Step ups

Push-ups

Russian Twist

Rest 1-2mins and repeat 8 times!


WEDNESDAY WORKOUT –PYRAMID
3 times through

10 x Tricep dips
20 x Burpees
30 x Sit-ups
40 x Air punches
50 x Star bursts
60 x lunges
70 seconds wall sit
80 x Side leg raises
90 x High knees
100 x Squats

Rest & repeat


THURSDAY WORKOUT – Can you do this circuit 4 times in total?
Count 3,2,1 down, 3, 2, 1 up for each movement
Circuit 1
5mins cycling or running
15 push ups
15 lunges
15 jack knifes

Circuit 2
5 mins cycling or running
15 pull – ups
15 low squats
15 Abb leg raises

Circuit 3
5 mins cycling or running
15 Russian twists
15 tricep dips
15 sumo squats


Fast as you can FRIDAY!

15x Abb crunch
15 x Squat jumps
15 x under bar row
15x step ups
15 x jacknifes
15 x 100m Sprints

Can you complete 5 rounds in 20mins?


WEEKEND -Kimberley Cup winning!
Can you do each circuit 4 times?

Warm up x 2
30 sec each
Jogging on spot
High knees
Plank toe step

Workout

Circuit 1
500m run
20 push ups
20 squats

Circuit 2
1km run
20 abb curls
20 lunges

Circuit 3
500 m run
20 burpees
20 russian twists

Circuit 4
1km run
20 supermans
20 donkey kicks

Cool down/ stretch

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