Be sure to go to the movement library if theres anything here you don’t understand/new to you/need a recap.

When it comes to running, I have done a written piece for you on the movement library about distances/timing and also….weather conditions!

Be sure to read through everything and give me a message if you need any questions answered.

Week Three

Monday 


10 min EMOM:

1 - 10 - 20 KB Swings (no more than 40 seconds of work)

2 - 15 - 20 Sit Ups (no more than 40 seconds of work)

Then…..


5 rounds for quality and time

10 Burpee over a cushion (to the side)

20 ab pass overs


Tuesday 

12 min AMRAP, ascending reps (2,4,6,8,10 etc)

 Press Ups

Jumping squats

Mountain Climbers

Lunges (if you want to up this a little bit, these can be replaced with pistols)

(So complete 2 reps of everything, then 4 reps of everything, then 6 etc. until the 12 minutes is up)

Wednesday 

EMOM

1 - 12 L sit seated Strict Press

2 - 40 second plank

3 - 12 Bicep Curls

4 - 40 second superman hold


If time is of the essence, 12 - 16 minutes


For those with the time, 16 - 24 minutes 

Thursday

Glute Buster! 


10 rounds:

10 Glute bridges

20 back lunges to a high knee (10 per leg)

10 Glute bridges

20 squats 


If you’re a new kid on the block, do this all with no weight.

If you are a fancy a showboat workout, do this with a kettlebell or dumbbell 

Friday 

Every 2 minutes, complete the following, alternating each round:

10 Thrusters + 8-12 Burpees

And

10 KB swings + 8-12 Burpees


So 3,2,1 go, you complete 10 Thrusters and 8-12 Burpees. Rest until you get to 2 minutes, then complete 10 KB swings + 8-12 Burpees. Rest until you get to 4 minutes and then complete Thrusters and Burpees.


Do this for 20 minutes


If time is of the essence, you can make this a 12 min AMRAP and get that HIIT workout!


If you have more time, go for 20 minutes. The aim being you get the same amount of reps on your Burpees each round.

 

Saturday

10 - 1 (perform 10 reps of everything, then 9 reps of everything, then 8…..etc until you finish on 1 rep of everything)

Deadlifts 

Goblet Squats

Push Press

Sit Ups 

Complete 50 singles or double under skips after each full round. So perform 10 of everything, then skip, 9 of everything and then skip. Etc. 


Sunday 

(Rest)


Week Two

Monday

Circuit - 50 seconds of work at each station:

1 - Bodyweight Squats

2 - Burpees

3 - KB/Water bottle swings

4 - Plank Shoulder Taps

If you’re a New Kid on the Block, do this for 12-16 minutes

For those of you that are looking for that cardio endurance, complete this for 20 minutes

The aim of this workout is to get the same amount of reps for each set. So if you complete 40 squats in that first 50 seconds, on the second set (minute 5) you will need to aim for that same amount of squats. This applies for all movements.

Tuesday

4 Rounds for Time:

12 Box Step Ups (this can be performed on a chair or stairs)

12 Press Ups

12 Side Lunges (per leg, alternating)

Straight into……..

4 Rounds (for quality):

20 Glute Bridges

40 Second Plank

Wednesday

3 Minute AMRAP:

20 KB/Water bottle Swings

10 Jumping Squats

1 min rest

3 Minute AMRAP:

20 Jumping Lunges (Alternating legs)

10 Devil Press

1 min rest

3 Minute AMRAP:

20 Sit Ups

10 Burpees

If you’re a New Kid on the Block, this is your workout for the day

For those of you looking for that endurance push, rest 1 minute and repeat. Your aim is to get the same amount of reps for each AMRAP.

Thursday

EMOM:

1: Run 40 seconds

2: 10-15 Broad Jumps

3: 25 Goblet Squats

4: Rest

New Kids on The Block: Complete this for 12-16 minutes (3-4 sets)

Endurance Bunnies: Complete this for 16-20 minutes (4-5 sets)

Friday

This is a great T Shirt workout! Even if you’re not heading out in your tightest white T shirt, be sure to get this workout in as this workout is the workout of the week, with strength and a little finisher of cardio.

5 Rounds (for complete quality):

12 Deadlifts

10 Push Press

8 Bicep Curls

8 Press Ups

(Rest 3 minutes)

3 Rounds, as quick as you can with perfect form):

6 Power Cleans

6 Goblet Squats

6 Burpees

Saturday

10 - 1 (perform 10 reps of everything, then 9 reps of everything, then 8…..etc until you finish on 1 rep of everything)

Box/Chair/Stair Step Ups

Strict Press

V-Sit ups

Run 200m/1 minutes worth of running in between each round

Sunday

(Rest)

 

Week One

Monday

2 minute sprint
100 Sit ups
80 Hollow rocks/ accumulate 4 minute hollow hold
60 Shoulder Taps
40 Bodyweight Squats
20 Hollow rocks/ 1 minute hollow hold
2 minute sprint

Enjoy! Let me know how you get on 

(15 minute time cap)

Tuesday

10 minute Tabata - 30 seconds on: 30 seconds rest (total of 5 rounds of thrusters, 5 rounds of Burpees).

Thrusters

Burpees

(So, starting on thrusters, you will complete 30 seconds of thrusters. Rest 30 seconds, and then complete 30 seconds of burpees, rest 30 seconds and complete 30 seconds of thrusters…..etc. Until you have completed 10 minutes)

Wednesday

15 minute AMRAP (As Many Reps As Possible).

21 Deadlifts

15 Hollow Rocks

9 Broad Jumps

(Once you have completed one round, keep going for the full 15 minutes. Your aim is to maintain a constant pace throughout, without the need to stop for a sip of water/wipe the brow pit stop).

Thursday

2 minutes on: 1 minute off x 5

Run for 1:40/ 400m (if you know the distance)

Max Effort Kettlebell/Dumbbell/water bottle swings

(Once you have completed your run, you will do max effort swings until the 2 minute timer goes off. Then you get a 1 minute rest until its time to go again. You will do this 5 times. Can’t get outside to run? Perform Burpees instead)

Friday

15 minute EMOM (Every Minute On the Minute):

1 - 15 Dumbbell/Kettlebell/Waterbottle Snatch

2 - 15 Dumbbell/Kettlebell/Waterbottle Front squats

3 - 15 Sit Ups

(3,2,1…..go, you will perform 15 Snatch, say that takes you 40 seconds, you get 20 seconds rest until the next minute is here an you perform 15 Squats, rest the remainder of that minute and then on the next minute 15 sit ups.

Complete this 5 rounds of each).

Saturday

15 minute AMRAP (As Many Reps As Possible).

12 Dumbbell/Kettlebell/Waterbottle lunges

21 Dumbbell/Kettlebell/Waterbottle swings

12 Dumbbell/Kettlebell/Waterbottle lunges

15 Press Ups

12 Dumbbell/Kettlebell/Waterbottle lunges

9 Burpees

(Once you have completed one round, keep going for the full 15 minutes. Your aim is to maintain a constant pace throughout, without the need to stop for a sip of water/wipe the brow pit stop).

Sunday

Rest - Get outside, spend time with the family/friends. Chill.