Sunday, April 19, 2020

Monday 20th April 2020



Warm Up
  • ·       Rotate, ankles, knees & hips x 10 each direction
  • ·       Jogging
  • ·       Jogging, high knees, heels to butt
  • ·       10 Lunges
  • ·       10 Good mornings – hands on ears & hinge at waist keeping your back straight & stand

3 Rounds in your own time (warm up)
  • ·       8 Squats
  • ·       8 Push Ups
  • ·       8 Sit Ups


Workout
·       50 Deadlifts – DBs KBs or any weight (water jugs, buckets, back pack, gas bottles etc)
·       50 Sit Ups
·       50 Step Ups
·       50 Single arm DB Thrusters - no need to alternate but try to make them even

Finisher (optional)
·       Run 3 x 200m

Stretch
·       Quad stretch x 3 each leg – standing or laying on side, heels to butt stretching down the front of your leg
·       Hamstring x 3 each leg – seated & reach down leg to touch toes or near
·       Glutes 3 x each side – seated or lying on back, cross one ankle over your thigh and press the knee away from body. You should feel a stretch around where a back pocket would be

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