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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