Sunday, May 3, 2020

Monday 4th May 2020



Warm Up
  • ·       Rotate, ankles, knees & hips x 10 each direction
  • ·       1 min Jogging on spot
  • ·       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


Helen (mod)
3 Rounds
  • ·       Run 400m
  • ·       21 KB or DB Swings
  • ·       12 Burpees


Plank
  • ·       3 sets of 30 secs
  • ·       Front, side, side, front (30 secs each)
  • ·       Rest between sets

Hollow hold
  • ·       3 Sets of 30 secs
  • ·       Laying on your back, make a bowl of your body
  • ·       Lift arms, shoulders & legs, pressing your back into the floor so you form a bowl.
  • ·       Hold for 30 seconds
  • ·       Rest between holds


Stretch
  • ·       Laying on floor, twist knees side to side to release the back
  • ·       Updog – on front on the floor, hips on the ground & pressing up with arms to stretch out abs
  • ·       Hamstrings & Quads
  • ·       Calves – stand with toes & forefoot raised against something & lean forward to stretch down back of lower leg. Alt – lower heel over a gutter
  • ·       Hip flexors – lunge, one knee on ground pressing hips forward


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