I hope you do at least some of these workouts, if not all. They are there for YOU to do so you don't lose your hard earned fitness over the next few weeks.
Remember the only person that suffers if you choose not to train is you. If you have any questions about the sessions email me!
Timer Apps
IPhone – Seconds pro interval timer. Android - A HIIT Interval Timer. Once you've set up the Timers, they will be saved and there for you to use again when needed. (FYI I can email you the timers if you want to save yourself some time and potential headaches. Email Kylie.)
Week 1.
3 days worth of HIIT; Monday, Wednesday, Friday. Other 3 days just go for a 30-40 min easy jog, bike, swim, walk.
Always make sure you do some mobilization work before your start training. Please don’t do static stretches BEFORE training.
Workout 1
Run/Skip/Swim/Bike – GO HARD for “on” time & walk/easy jog/swim/bike for “off “ time.
OR You can choose any exercise - burpees, mountain climbers, jump squats, push ups, etc ANY exercise that is going to push you to your limit. (could do wall sits for one round!!)
Work at 100% intensity for ON. 10/10. Go hard or go home. Do it for the team.
3 mins warm up easy jog, skip, swim, bike to get your heart rate up and blood pumping around the body.
60 secs on
50 secs off
50 secs on
40 secs off
40 secs on
30 secs off
30 secs on
20 secs off
20 secs on
10 secs off
10 secs on
120 secs off
Repeat x 3 (24 minutes total)
5 mins “cool down” – walk, easy swim, easy bike. If you have done burpees etc then go for a walk.
Workout 2:
5 Min jog to warm up and dynamic stretches
Tabata. 20 secs HARD 10secs easy x 8 rounds (4 minutes)
Rest for 2 mins between Tabatas.
Aim for 3-4 Tabatas but if you can only manage 3 then that is ok. It means that you have pushed yourself HARD!!!! DO NOT focus on training for a long time, focus on HIGH INTENSITY- make yourself feel incredibly uncomfortable…
GO FLAT OUT…. do not pace yourself, that is NOT the point of this workout. You should not be able to do more reps in the last 20 sec than the first. It should be the other way around.
Choose one exercise for each round.
Here are some suggestions....
Hill sprint. Flat sprints, swimming, cycling.
Push ups (regular or use a bench to make more manageable)
Burpees
Step-ups
Jump squats
Squats
Lunges
Jump lunges
Skipping
Mountain climbers
Chin ups
Spider man crawls.
Wide feet squat jump into narrow feet squat jump out to wide feet squat etc.
Full sit up with cross body reach
Workout 3:
Climbing down the Ladder
Run/Skip/Swim/Bike – GO HARD & walk/easy jog/swim/bike for recovery.
OR do this circuit. Repeat the circuit continuously for each time block.
10 prisoner squats
10 push ups.
10 jump lunges.
10 ab cycles.
5 min easy to start/warm up…GO FOR IT!!
5,4,3,2,1min (90 sec recovery between each time block)
5 mins easy to warm down.
Week 2.
Workout 1.
5 min warm up - jog, dynamic stretches, mobilizers.
Set markers 10m apart.
You have a certain time limit to get in 3 sprints between markers and a certain number of reps for each exercise for each round. If it takes you the full amount of time to get the run/exercises done, then you don't get any rest.....
Round 1. 35 secs to do…..
Sprint from marker 1 to marker 2 and do 4 squats.
Sprint back to marker 1 and do 4 squats
Sprint back to marker 2 and do 4 squats. STAY THERE, until you hear the timer beep
You need to repeat this 10 times. The longer it takes you to do each set, the less rest you have before the next one.
60 sec Rest
Round 2. 35 secs.
4 jump squats at the end of each sprint.
X 10
60 sec rest
Round 3. 30 secs.
4 jumping jacks at the end of each sprint.
60 sec rest
Round 4. 45 secs.
3 burpees at the end of each sprint.
At the end of this round it's ok to collapse on the ground ;-)
Workout 2.
Set timer for 2 mins.
Place a marker at 10m, 20 m and 30 ms.
(If you really can't set up and do a shuttle run, then do 100 high knees running on the spot instead)
#1 Do 5 push ups. Run one full shuttle run.
Do 6 commando planks (3 each arm) run one full shuttle.
Keep repeating above for 2 full minutes.
Rest 60 secs.
#2 Do 5 prisoner squats.
Run one full shuttle.
Do 20 ab cycles,.
Repeat above for 2 minutes.
Rest 60 secs.
#3 Do 10 v sit in outs.
Run shuttle.
Do 10 ankle taps.
Run shuttle
Repeat above for 2 minutes.
Rest 60 secs.
REPEAT ALL above x 2
Rest 3 minutes at the end of the 2nd round of #3.
Last Round.
5 push ups.
Shuttle run.
6 commando planks
Shuttle run
5 prisoner squats
Shuttle run
20 ab cycles
Shuttle run
10 v sit in outs
Shuttle run
10 ankle taps
Shuttle run
Workout 3.
Dirty Dozen.
12 Exercises. 12 reps each exercise. GOAL 3-4 rounds in 20 mins.
Squat jumps
Jumping jacks (star jumps)
Lie down and stand back up
Planks jacks
Lunges (walking forwards)
Reverse lunges
Skydivers
In out v-sit crunches
Jump lunges
Push ups
Base switch.
Squat thrusters.
WEEK 3.
3 sessions.
You choose 3 of the previous 6 workouts and do for week 3.
