Workout of the Month – September
Warm-up (30 seconds each exercise, 15 seconds recover after each exercise)
- Y Squats
- Shuffle
- Cross Crawls
- T Push Ups
- Star Jumps
(Rest for 60 seconds)
Abs (30 seconds each exercise, 15 seconds recover after each exercise)
- Criss Crosses
- Side Planks (20 secs each side)
- Grasshopper Push ups
- Get Ups
- Reverse Bridge
(Rest for 60 seconds)
Strength – (30 seconds each exercise, 15 seconds recover after each exercise)
- Reverse Lunges
- Tricep Dips on a Bench
- Calf Jumps
- 1-Leg Squats
- Long Jumps
(Rest for 60 seconds)
Depletion (30 seconds each exercise, 15 seconds recover after each exercise)
- Hindu Squats
- Burpees
- Spiderman Push-ups
- Waiters Bow
- Skii’s (Front to back)
(Rest for 60 seconds)
Stretch Cool-down (Please see section on stretching)
5 Mins focusing on areas that were trained – Legs, Chest and Arms
Workout of the Month – August
Warm-up (30 seconds each exercise, 15 seconds recover after each exercise)
- Bodyweight Squat
- Shuffle
- Cross Crawls
- Shadow box
- Stick Ups
- Run on the spot
(Rest for 60 seconds)
Abs (30 seconds each exercise, 15 seconds recover after each exercise)
- Planks
- V-Ups
- Ab Cycles
- Bird Dogs
- Supermans
(Rest for 60 seconds)
Strength – 300
- 50 x Bodyweight Squat
- 50 x Push Ups
- 50 x Lunges
- 50 Tricep dips
- 50 Ski’s (front and back)
- 50 Star Jumps
(Rest for 60 seconds)
Depletion (30 seconds each exercise, 15 seconds recover after each exercise)
- Run on Spot
- Shuffles
- Calf Jumps
- Waiters Bow
- Cross Body Mountain Climbers
(Rest for 60 seconds)
Stretch Cool-down (Please see section on stretching)
5 Mins focusing on areas that were trained – Legs, Chest and Arms
July Workout of the Month
Warm-up (30 seconds each exercise, 15 seconds recover after each exercise)
- Light jog (no more than 3 out of 10)
- Star Jumps
- Downward dog Pushup
- Split Squat
- Squat Thrust
(Rest for 60 seconds)
Strength (30 seconds each exercise, 15 seconds recover after each exercise)
- Side to side jump
- Close Grip Pushup
- 1 leg squats
(Rest for 60 seconds)
Big 5 (30 seconds each exercise, 15 seconds recover after each exercise)
- Burpees
- Push-up plus
- Stick-ups
- Bulgarian Split squat
- Spiderman Climbs
(Rest for 60 seconds)
Depletion (30 seconds each exercise, 15 seconds recover after each exercise)
- Bodyweight Squat
- T Push-up
- Y Squat
- Diagonal Squat
- Calf Jump
(Rest for 60 seconds)
Abs (30 seconds each exercise, 15 seconds recover after each exercise)
- Mountain Climbers
- Get-ups (3o secs per side)
Stretch Cool-down (Please see section on stretching)
5 Mins focusing on areas that were trained – Legs, Chest and Arms
June Workout of the Month
Warm-up (30 seconds each exercise, 15 seconds recover after each exercise)
- Prisoner Squat
- Push ups
- Reverse Lunge
- Cross Crawl
- Shuffle
(Rest for 60 seconds)
Abs (30 seconds each exercise, 15 seconds recover after each exercise)
- Plank
- Bird Dog
- Side Plans (Each Side)
- Supermans
(Rest for 60 seconds)
Strength (30 seconds each exercise, 15 seconds recover after each exercise)
- Extended Push up
- Reaching Lunge
- Tricep Dips
- Push Ups
(Rest for 60 seconds)
Big 5 (30 seconds each exercise, 15 seconds recover after each exercise)
- Burpees + Push up + Squat
- Star Jumps
- Vertical jump and stick
- Reaching lunge
- Squat thrusts
(Rest for 60 seconds)
Depletion (30 seconds each exercise, 15 seconds recover after each exercise)
- Cross Country Skis
- Close Grip push ups
- Y Squat
- Calf Jump
Stretch Cool-down (Please see section on stretching)
5 Mins focusing on areas that were trained – Legs, Chest and Arms
(each exercise, 15 seconds recover after each exercise)
May Workout of the Month
Warm-up (30 seconds each exercise, 15 seconds recover after each exercise)
- Y Squat
- Mountain Climber
- Stick ups
- Forward lunge
- Shuffle
(Rest for 60 seconds)
Strength (30 seconds each exercise, 15 seconds recover after each exercise)
- Bodyweight Squat
- Burpees
- Off set push ups
- Reverse Lunge
(Rest for 60 seconds)
Big 5 (30 seconds each exercise, 15 seconds recover after each exercise)
- Hindu Squats
- Spiderman Push ups
- Star Jumps
- 50 Walking Lunges
(Rest for 60 seconds)
Abs (30 seconds each exercise, 15 seconds recover after each exercise)
- Lying Leg Scissors
- Vacuum
- Ab Cycles
- Get ups
(Rest for 60 seconds)
Depletion (30 seconds each exercise, 15 seconds recover after each exercise)
- Push ups
- Cross Body Mountain Climbers
- Y Squat
- Tricep dips
Stretch Cool-down (Please see section on stretching)
5 Mins focusing on areas that were trained – Legs, Chest and Arms
