top of page
TAKE ON THE CHALLENGE
7 Workouts to Push Your Limits
Monday
5 Min - Abs
30 Seconds Each with 10 Sec Rest
Crunches
Single Leg Raises
Flutter Kicks
Heel Touches
Seated Russian Twist
Ab Hold Plank - 1 min ;)
This little workout will get your heart rate up more than you think! Get your sweat on!
Tuesday
15 Min - HIIT
Squat to Squat Jumps
Burpes
Side lunges
Walk out to Push Up
- Rest 30 Seconds x 3 Sets -
Squat Jumps - Wide and Close stance
Lunges
High Knees
lank to Push Up Position
- Rest: 30 Seconds x 3 sets -
Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.
Wednesday
15 Mins - Full Body
Warm Up:
Lower Back Stretch Side to Side
Twist Squat Opener Glute Bridge
Rest: 10 Seconds
Main Workout:
Lunges
Back Foot Elevated (Right & Left) // Added 8kg dumbbells Romanian Deadlifts // Added 20kg Straight Bar Shoulder Press // Added 8kg Dumbbells Gorilla Rows // Added 8kg Dumbbells Shoulder Taps
Rest: 30 Seconds x 3 sets
Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.
Thursday
10 Min - Stretch
We will stretch our hamstrings, thighs, hip flexors, back, work on our spine mobility and so on.
It’s a Full Body Session No Equipment needed. Just prepare a soft surface like a yoga mat or towel and a chair.
Neck Stretches
Back Stretch
Gluteal / Lumbar Rotation Twist
Laying Spinal Twist
Half Kneeling Hip Stretch
Hamstring Stretch
Glute Stretch
Cobra Pose
Child Pose
Friday
15 Min - Booty Tone
Squats
Squat Pulses
Crab Walks
Standing Glute Bridge
Laying Abduction - Wide Stance Prone Hip Extension - Left & Right
Fire Hydrant - Left & Right
Rest: 30 Seconds x 3 sets
Please remember that we are all different and that you can make this your OWN workout... take a longer break when you need to.
Sunday
20 Min - Full Body
Lunge Kicks - Alternating Legs
Bent Over Rows
Push Ups
Rest: 30 Seconds > Repeat 3 Times
Jump Squats
Wall Sits
Shoulder Press
Rest: 30 Seconds > Repeat 3 Times
Glute Bridge
Laying Lateral Raise Shoulder Taps
Plank Position
Rest: 30 Seconds > Repeat 3 Times
Burpes
Leg Lifts
Rest 10 Seconds > Repeat 3 Times
Saturday
20 Min - Leg Day
Equipment: 1 PLYO-BOX or a chair
Workout:
3 sets x 15 reps
A1 Body weighted squats
A2 Body weighted jump squats
B1 Step ups
B2 Alternating lunges
C1 Single leg hip thrusts
C2 Single leg deadlifts
This little workout will get your heart rate up more than you think! Get your sweat on!
If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.
bottom of page