1:00 Cardio Choice
12 x Jumping Jacks
12 x Lunges
12 x Glute Bridge Ups
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
10 x Sit Ups
Max x Alt Sit Thru’s in remaining time.
Shooting for consistency across this Core Strength piece. Cap yourself at :50 of each round to provide yourself :10 rest between sets.
If you need to modify, complete a Half Sit Up or Crunch.
ALT SIT THRUS
If you need to modify, go for Mountain Climbers here.
WORKOUT: FULL BODY
8 Hand Release Push-ups
30 Double Unders
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.
Shooting for consistency across this Sprint Threshold workout. The Tuck Ups and Push Ups should be broken up into 2 sets from the beginning if you think you wont be able to do Unbroken throughout. On the Double Unders – we want to spend no more than :30 here.
If you need to modify, complete any sit up variation (half, full, crunch, Bicycle etc)
HR PUSH UPS
If you need to modify, set up a height (chair, couch, box, coffee table etc) and complete regular push ups.
If you need to modify, complete 60 skips, or :30 of DU attempts. If you don’t have a rope, complete 30 x Penguin Taps instead.
1:15 – Heel Taps Over DB
1:15 – Flutter Kicks
-:30 Rest b/t Sets-