Here are some workouts you could try while we're closed (Back Jan 3rd)
Christmas 2023 workout suggestions
Workout 1
Warm Up
· Rotations to warm up joints – arms,
hips, legs, knees & ankles
· Jog 40m
· 10 Jumping Jacks
· 5 Burpees
· 10 Squats
· 10 Lunges
Glute Bridges
· 4 sets of 15
· Laying on ground face up
· Heels on a box or bench or feet flat
on floor about a foot from your butt.
· Press up through your feet lifting
hips to make a straight line from knees to shoulders
5 Rounds
· Run 400m
· 25 Squats
· 20 Step Ups or Lunges
· 15 Push Ups
Stretch
· Hamstrings & quads
· Glutes – cross one ankle over the
other leg & press the crossed ley away
· Shoulder rotations
· Calf stretch - drop heels or raise toed & lean forward
· Hip Flexors – lunge to kneeling &
press hips forward
Workout 2
Warm Up
· Ankle & knee rotations
· Arm rotations (warm up the shoulder
joints)
· Jog 200m
· Side step
3 Rounds (in
own time – it’s a warm up)
· 10 Squats
· 10 Push Ups
· 10 Jumping jacks
2 sets of 5
DB clean & jerks (sub Squat jumps if no DB’s)
Annie (mod)
50-40-30-20-10
· Jumping Jacks
· Twists – using a DB, KB or any weight
or just twist with torso. Sit on ground, knees slightly bent, leaning back a
little & lift the weight from side to side touching the ground each side.
Each time across the body is one rep.
Rest
Isabel (mod)
30 DB Snatches (each arm)
· Snatch – take the DB from ground to
overhead in one continuous movement. Drive up hard with legs & hips to get
momentum
· Touch & go, complete all 30 on
one side unbroken before changing arms.
Stretch
· Shoulders
· Legs – hamstring & quads
· Hip flexors – lunge forward with one
knee on ground pressing the hips forward & under, both sides.
· Whatever else you need
· Hold each stretch for 2 sets of 30
seconds
Workout 3
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
WOD (Workout of the Day)
· Squats – 50-40-30-20-10
· Push Ups – 25-20-15-10-5
· Run 400m between sets (squats, push
ups, run)
· 50 Squats, 25 Push Ups, Run etc.
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
Workout 4
Warm Up
· Ankle, knee & hip rotations
· Leg swings
· Shoulder rotations (rotate arms)
· 10 Lunges alternating legs
· Samson Stretch, hold for 10secs, 5
times each leg, alternating – lunge down to one knee & push hips forward
stretching down front of leg.
· 3 Inchworms
3 Rounds
· 10 Squats
· 10 Push Ups
· 10 Sit Ups
Jog 200m
Pause Squats
· 5 sets of 10
· Squat as low as you can go slooowly,
well.
· Pause at the bottom for 3 seconds
& rise slowly
· Add weight if possible
· Rest 1 minute between sets
Glute Bridges
·
5 sets of 12
·
Feet on floor, chair, bench, anything
Renegade rows
·
5 sets of 8 reps each arm
·
Hands & feet or knees on the floor in a plank position, arms
extended
·
Brace through the middle & lift a DB to your chest with one arm,
alternating arms
3 Rounds
· 20 DB Presses (10 each arm), press overhead
any way (strict, push or jerk)
· 20 DB Overhead Lunges – hold DB overhead,
arm extended, 10 each arm
· Run 200m
Stretch
· Quads, hamstrings
· Samson stretch – 3 x 20 secs
· Shoulders
Workout 5
Warm Up
· Hip, knee & ankle & shoulder rotations
· Jogging on spot 1 minute
· High knees & heels to butt
· 4 Inchworms – bend down keeping legs
as straight as possible, walk hands out to a plank & do a push ups then
reverse to standing
· 10 Squats
· 10 Push Ups
· 10 Sit ups
· 10 Jumping Jacks
· 3 Burpees
·
Good Mornings
· 5 sets of 10
· Back straight, hinge at waist &
bend over no more than 90 degrees
· Add weight if possible
AMRAP 15 Mins (as many rounds as
possible)
· 8 Push Press (DB) – shoulder to
overhead
· 10 Sit Ups
· 12 DB or KB Swings
Stretch
· Shoulders – arms wide & squeeze
shoulder blades
· Hug yourself & squeeze
· Shoulder rotations both directions
· Cat stretch – hands & knees on
ground stretching back up & down
· On back & ball up squeezing knees
to chest & rock gently to release the back
· Hamstring – sitting & reach down
legs to stretch
Workout 6
Warm Up
· Jog
· Side step, grapevine
· 10 Lunges fwd, 10 reverse
· Samson stretch
· Shoulder rotations
· Hollow hold 3 x 30 seconds
AMRAP 20 mins
· 20 walking lunges
· 8 Burpees
· 20 Reverse lunges
· 8 Sit Ups
Stretch
· Quads & hamstrings
· Hip flexors – kneeling lungs &
push hips forward
· Shoulders
· Arm rotations
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