CARDIO WORKOUT: Day 1
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| A | CARDIO Treadmill Run | 4 | 500 MTS | 0 |
|
| A | CHEST Dumbbell Push Up Renegade Row | 4 | 16 | 0 |
|
| A | LEGS Bodyweight Squat Jumps | 4 | 20 | 0 |
|
| A | AB Dumbbell V Ups | 4 | 20 | 45 |
|
| B | CARDIO Rower | 4 | 1 MIN | 0 |
|
| B | CHEST Hands To Elbows | 4 | 8 E/S | 0 |
|
CARDIO WORKOUT: Day 1
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| B | AB Mountain Hand & Toe Taps | 4 | 20 | 0 |
|
| B | AB V Ups Single Leg | 4 | 20 ALT | 45 |
|
CARDIO WORKOUT: Day 2
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| A | CARDIO Skipping | 4 | TABATA | 10 |
|
| A | SHOULDERS Kettle Bell Swing | 4 | TABATA | 10 |
|
| A | AB Mountain Climber Sweeps | 4 | TABATA | 10 |
|
| A | AB Floor Knee Tucks | 4 | TABATA | 10 |
|
| B | CARDIO Skipping | 4 | TABATA | 10 |
|
| B | AB Landmine Bar Rotations | 4 | TABATA | 10 |
|
CARDIO WORKOUT: Day 2
| Group | Exercise | Sets | Reps | Rest | 6 Week Weight Record (KG) |
|---|---|---|---|---|---|
| B | CARDIO Burpees | 4 | TABATA | 10 |
|
| B | LEGS Wall Ball Shoots | 4 | TABATA | 10 |
|
CARDIO Treadmill Run
CHEST Dumbbell Push Up Renegade Row
Start in push up position balancing on DBs. Lower chest down, then press up. Lift one DB up to arm pit, lower down, change arms. Repeat.
LEGS Bodyweight Squat Jumps
Stand up straight keeping core strong and chest up. Lower glutes down until a right angle is achieved in the knees and hips. Arms can be extended out in front for balance. Pause, then power up into a jump, swinging arms down for power. Land with soft knees. Repeat.
AB Dumbbell V Ups
Lie flat on floor. Simultaneously, raise legs and arms up meeting over your hips.
CARDIO Rower
CHEST Hands To Elbows
Start in push up position. Drop one elbow down to floor then the other elbow. Push back up with the first arm, followed by the second. Repeat.
AB Mountain Hand & Toe Taps
Start on hands and toes, bring knee toward chest and touch foot with opposite hand. Switch leg and hand.
AB V Ups Single Leg
Lie flat on floor. Simultaneously, raise opposite leg and arm up meeting over your hips, lower with control then complete on other side. Repeat.
CARDIO Skipping
SHOULDERS Kettle Bell Swing
Stand up straight. Hold KB at hip height keeping arms straight at all times. Swing KB behind you, (between thighs) bending at hips only - stick glutes out and keep back straight. Using your glutes, hamstrings and core, thrust KB forward so it comes out in front - up to chest height. Do NOT use arms to swing, use lower body only. Bend at hips so KB swings back between legs. Repeat.
AB Mountain Climber Sweeps
Start on hands and toes, bring one knee under chest then switch legs. Keep moving in a semi circle left to right for period of time or reps.
AB Floor Knee Tucks
Lying flat on floor, crunch up and bring knees to chest.
AB Landmine Bar Rotations
Standing up holding the end of the bar, rotate the bar from hip to hip.
CARDIO Burpees
Stand, feet hip width apart with gentle bend in knees. Crouch to ground. Place hands on floor either side of feet. Jump both feet back so body is in push up/plank position. Lower body to ground, push up, returning to plank position. Jump feet forward to original crouch position (between arms). Jump up with hands in air. Repeat.
LEGS Wall Ball Shoots
Stand with legs hip width apart and slight bend in knees. Hold ball at chest height. Squat down, then power up, passing the ball up to the wall, catch ball in squat. Repeat.