Monday 20th April 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

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

Sunday 19th April 2020

Have another rest but if you need to do something here’s some bodyweight things done sloooowly to give them a little strength bias.

Warm Up

·       Rotate, arms, legs, hips,  knees, whatever, to warm up the joints

·       5 Inchworms

·       10 Squats

·       10 Push Ups

Squats

·       5 sets of 8 done super slow, count to 8 on both descent and ascent.

·       Add weight if you need to (DB, KB, back pack, small child etc.)

Push Ups or Dips

·       5 sets of 5 to 8 reps to a 5 count down & up.

·       Dips are harder with legs further from the bench or seat, add weight by putting something in your lap if needed.

Deadlift

·       3 sets of 5

·       Use a backpack, water container, gas bottle, anything

·       Chest up, back straight, brace through the middle.

·       Push feet into the floor & stand tall

·       Return weight to the floor at the same rate you lifted maintaining straight back & midline stability

Plank to Hollow

·       4 sets of 15 seconds for each position, resting between sets

·       Plank on hands or elbows & straight line to knees or toes on floor.

·       Hollow, forming a bowl of your body, pressing your lumbar spine into the floor & lifting feet, arms extended

Saturday 18th April 2020

Active recovery day

You worked hard this week so today is recovery day.

If you lost a little focus this week and had a few too many Easter eggs or drinks use today as a catch up & do one of the workouts you missed.

Why do we need rest days?
The unsciency explanation is simple; it’s where the actual good stuff happens.
There’s lots of science behind this but basically when we work out we are causing stress and micro damage to muscle tissue & the nervous system. During rest periods our body rebuilds those systems in response to the stress and builds them stronger. Over time we gain strength and endurance, both metabolic (cardio) and muscular endurance. In other words we get fitter.

This happens normally on a daily basis but we regularly need a longer rest to recharge the batteries. Olympic athletes do not train hard right up to their event, they “taper” for it. This is an example at an elite level of freshening things up.

Recovery doesn’t mean sit and do nothing however, unless you have some specific injury and acting on medical advice.

By active recovery we mean you should get out and do something at a nice cruisy pace.

·       Go for a walk – Bennets or Jimmys to Yaccaba is always nice and you might spot a dolphin or two plus get some sunshine for your vitamin D.

·       More energetic? – Yaccaba to the half way landing is uphill but not too hard & the view is nice.

·       Need more? – go to the top, take some water & snacks.

·       Just a few other ideas - try a light jog or run, ride a bike, swim and enjoy the day.

If you really must do something:

AMRAP 8 mins (As Many Rounds As Possible)

·       5 Push Ups

·       10 Sit Ups

·       15 Squats

·       Run 200m

Rest 2 mins & repeat.