Don't forget to WARM UP your body BEFORE starting your workouts!
Warm ups should last around 3-5 mins (longer if you are in a colder climate) and use dynamic stretching, as opposed to static stretches.
Aim to do 10 - 12 reps on all of the dynamic stretches in the video ( on each side )
You can also do some skipping or jogging to warm up the body if you wish.
Week 1 Fitness Test
This fitness test is not compulsory, but if you choose to do it, it can be a great indicator of how much you have improved over 6 weeks.
Don't worry if you think you aren't fit, this test is for you and your eyes only. If you cant run, it is totally fine to walk. If you cant do push ups on your toes, then it is totally acceptable to do them on your knees. Just don't forget to record which option you do, so that you can compare the results with next time.
Make sure to record your reps and/or time.
What you need - a pen, your recording sheet, a timer, a running app like Strava or MapMyRun, or have an exact 1km route measured out, a wall.
Good luck and just do your best ;)
The workouts can be done in any order, at any time. Ideally, you will workout 3-5 times a week. Try to include a walk or run in there too. Maybe your local Parkrun? Or maybe you could walk the dog or play tag with the kids or jump on the trampoline?
Or you may already be part of a fitness group or a member at the gym and that's totally fine too.
The workouts included in this program are all short, but intense, giving you more bang for your buck! And leaving you more time to do more of the things you love!
If you have any injuries, please let me know so that some of the exercises can be modified. In the videos, some regressions are shown, some are not. For instance, if you cant do box jumps, then do step ups instead.
QUICK CARDIO BLAST
50 star jumps
10 shuttle sprints (10-15m)
50 high knees
Week 1. HIIT IT!
Set a timer. 30 secs work/10 secs rest. 7 exercises.
Do 5 rounds! Go hard!
WEEK 1 -TABATA
GIVE THIS WORKOUT A GO!
20sec ON / 10sec REST
“6 rounds of the above ratio on each exercise before moving onto the next move.”
•walking lunge with OH press
1 round is 15 mins. Repeat for a 30 min workout.
If your device does not support this video, then check out the video here instead - https://youtu.be/ndFf7bqV3yk
500 rep cardio workout
What you need - skipping rope, timer
Set a timer for 10 mins.
Complete as many rounds as you can in 10 mins.
Work hard to get your heart rate up.
Take a small rest when needed.
100 bicycle crunches
100 butt kickers
100 mountain climbers
100 high knees.
UPPER BODY STRENGTH - BODYWEIGHT
AT THE PARK WORKOUT
50 bench hops
10 tricep dips
10 muscle ups
50 toe taps
10 decline push ups
10 incline push ups
10 box jumps
Check out the video here - https://youtu.be/U50kc8FoDIc
CORE WORKOUT 👊
15 reps on each, no rest!
Leg Lowers (regress to single legs if needed)
Lying Toe Touches
Mountain Climbers (each leg)
Cartwheel optional 🤸♀️