Week starting 20th June 2016

Work out of the Day

Published: 20 June 2016

MONDAY workout of the day – Lets get it started in here!

20x Sumo squats
10x push-ups
10 x tricep dips
10 x step ups ea leg
30 sec mountain climbers

How many rounds can you do in 20 mins?

TUESDAY – TABATA 20sec on 10 sec off
Go for 8 rounds!

Mountain Climbers
Squat jumps
Superman plank (alt arm/ leg)

4 times through
5x Burpees
10x Pull up – under bar
15x Plank side toe taps ea
20x High knees (ea side)
25x Prisoner Squat
30x V Sit up (lying flat, toes meet hands at the top, toes hover off the floor)
35x Skater jumps (big jump side to side)
40x Leg raise off bench

Lets get over the mid week hump

THURSDAY WORKOUT – Can you do 9 rounds in total?

Circuit 1)
10 x pushups
10 x side lunge with hop in the middle ea side
10 x sit ups
10 x jack knifes ea leg (plank position knee to opp elbow)

Circuit 2)
30 sec line hops (jump over a line/ rope)
30sec bicycle crunches
30 sec high knees
30 sec squat jumps

Circuit 3)
10x Hip bridges (squeeze at top)
10 x Side plank (hand behind head, crunch so elbow touches knee)
10x Lying Swiss ball pass over head (ball passes from feet to hands)
10 x Back extension (lying face down, raise chin up keeping feet on ground)

Fast as you can FRIDAY!
20x Mountain Climbers
20 x squat jump
20 x plyo lunge jumps
20 x Plank side toe taps (add a sideways hop in the middle)
20x high knees each side

Can you complete 10 rounds in 10mins? Try and catch the gingerbread man and GO AGAIN!

Do all three rounds, can you do this 4 times in total?

Round 1
1 min Stair climb/ step ups
30 sec plank
2 min jog
Rest 1 min

Round 2
2 min Stair climb/ step ups
1 min plank
3 min jog
Rest 1 min

Round 3
3 min Stair climb/ step ups
1 min plank
4 min jog
Rest 1 min


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