Thursday 23rd April 2020

Cardio time, you know you need it.

5k run

·       Try for the whole run

• ·       The beach makes it harder – Surf club to Yaccaba & back is 5k
• ·       Break it down if you need to, try 2 x 2.5k with a rest or just do less
• ·       Run, walk (fast), jog, shuffle, just get some cardio & get there.

Wednesday 22nd April 2020

Warm Up

·       Jog on spot, heels to bum, knees high.

·       Walking lunge,

·       Side step, grapevine

·       3 Inchworms

·       10 Star Jumps/jumping jacks

·       10 squats

Mod Fight Gone Bad - 3 Rounds

I minute at each exercise & 1 min rest between rounds

1. Squat Jumps – one hand must touch ground & jump up

2. Push Ups

3. Step Ups

4. KB or DB Swings – use anything you can grip or just swing your hands

5. Jumping Jacks

Finisher (optional)

3 x 400m runs – rest run time between sets

·       Sub shorter run or whatever gives you a cardio burn

Tuesday 21st April 2020

Warm Up

• ·       15 Arm swings – forward to back in a skiing motion, bending at the waist.
• ·       15 Jumping jacks
• ·       Lunge forward & twist shoulder each direction – 5 lunges each leg
• ·       3 Inchworms with 3 push ups each
• ·       4 sets each arm – wide stance & touch your fingers to the opposite foot, then stand tall taking your arm high in its normal side. (Rightt arm to left foot, then stand with right arm extended near your right ear)
• ·       3 burpees

Workout

5 Rounds

• ·       20 DB Snatches, alternating arms taking the DB from ground to overhead in one movement.
• ·       Run 100m
• ·       20 Burpees

Stretch

• ·       Standing twists – stand & twist shoulders and arm side to side releasing the back
• ·       Cat stretch – on all fours & press your spine up & down 8 times.
• ·       Seated hamstring stretch – reach down & try to touch toes, hold for 3 sets of 30 seconds
• ·       Shoulders – hold on to a pole, door frame etc. & stretch away, opening shoulders.