Friday 8th May 2020

Friday 08/05/2020

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

Kalsu (mod)

• ·       100 Thrusters – squat & press a weight overhead,
• ·       Start with 5 Burpees then begin thrusters and at the beginning of every minute do 5 burpees until 100 thrusters are complete

Scaling Options

• ·       Less thrusters and 3 burpees
• ·       More thrusters, same 5 burpees (upscale)

This is normally done with a bar at 60kg for men & 40kg for women. Using a single DB, don’t alternate arms but try to make them even. It’s a simple and shortish but challenging workout.

Finisher (optional)

• ·       Run 3 sets of 200m
• ·       Rest between runs

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 

Thursday 7th May 2020

Wednesday 07/05/2020

Warm Up

• ·       Rotations – ankles, knees, hip & arms
• ·       Jogging, side step
• ·       3 Inchworms
• ·       10 Lunges
• ·       10 Squats
• ·       10 Push Ups
• ·       10 Jumping Jacks

The Seven (mod)

7 Rounds

• ·       7 DB Presses (each arm)
• ·       7 Thrusters (each arm)
• ·       7 Crunches
• ·       7 DB Rows (bent over, each arm)
• ·       7 Burpees
• ·       7 DB or KB Swings
• ·       7 Push Ups

Stretch

• ·       Triceps – elbow high, bend your arm & touch your back then lean your elbow on something solid & stretch down the back of your arm
• ·       Hamstrings, Quads
• ·       Hip flexors – lunge forward to one knee & press the hip forward & under
• ·       Shoulder rotations
• ·       Body twists
• ·       Anything else

DB Presses – press the DB or any weight from shoulder to overhead. Do 7 on one arm before changing to the other.

Thrusters – DB on shoulder, squat & drive up pressing the weight overhead

Crunches – on ground, stretch out then crunch up legs & arms to try to touch knees to elbows

DB Rows – hinge at waist with DB in one hand, lift the DB to chest with the arm, squeezing shoulder blades

Wednesday 6th May 2020

Warm Up

·       Shoulder Rotations

·       5 squats; 5 push Ups x3

·       Lunge

·       Inchworms x 3

·       Run or walk, side step

3 Rounds

·       Cycle 50 Rotations (lay on ground & cycle legs)

·       30 Squats

·       20 Push ups

·       10 Sit ups

6 Rounds

·       10 Overhead lunges – arms overhead or any object you have

·       10 Twists – seated with weight or lay on ground, legs up & twist

·       10 Reverse Lunges

·       Run

Plank

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves; Tricep stretch, Pecs