HOLIDAY WORKOUT 1#

Setup a timer for 20 secs, this is how long you do each exercise for. The workout is done as an accumulator, meaning you do:

  • A, then rest for 20 secs

  • A, B, rest for 20 secs

  • A, B, C, rest for 20 secs

Keep going until you’ve done all 5 exercises, then every round take one exercise off (starting with A). So you do each exercise 5 times.

PART 1

A- Squat jumps

B- Plank

C- Half burpees

D- Broad jump + shuffle backwards

E- High knees on the spot

 

PART 2

A- Tuck jumps

B- Russian twists

C- Bear crawl forward 4 steps, backwards 4 steps

D- Burpees

E- Lunge jumps

HOLIDAY WORKOUT 2#

PART 1

Start a timer for 15 mins. At the start of every minute, do pushups continuously for 30 secs. Rest the remaining 30 secs, and continue for the entire 25 mins. Keep a mental count of what number you get every round, and try and get within one pushup of the previous round (i.e. if you got 18, your goal next round is 17 or more).

PART 2

Repeat the same structure as above for 15 mins, but with squat jumps instead of pushups. This time, do squat jumps for 40 secs every minute, and rest for the remaining 20 secs. Like the pushups, try and stay within one rep of the previous round.

PART 3

Hold a perfect plank for 60 secs (level 1) or 90 secs (level 2). Have 30 secs rest at the end, and repeat for 4 rounds.

67 Cawarra Road, Caringbah NSW 2229
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