WARM UP: 5 minutes of Dynamic movements ie. arm circles, marching, side shuffle, butt kicks, high knees, cross-overs, walking lunges.
PLEASE NOTE: a beginner should modify and only do one round. Remember to go at own pace and take breaks when needed.
You have 30 exercises to complete - back to back with as least rest possible - for 30 seconds...the major challenge is to do 3 rounds. If you do 3 rounds I give you permission to have a birthday cupcake with me!
1. Shadow boxing
2. Jumping jack (DB) press
3. Sumo squat with upright row
4. Burpee
5. Plank
6. DB Swing (front to side raise)
7. Squat jump
8. Spiderman push up
9. Bird-dog
10. 100m dash
WATER BREAK
11. Dive bomers (aka Hindhu pushups)
12. Wall Squat with Bicep Curl
13. Staggered Push ups
14. Knee's Up
15. Lunge (right) with Tricep Extension
16. Lunge (left) with Tricep Extension
17. Saxon bends
18. Mountain Climbers
19. Superman
20. Sucide shuttle run
WATER BREAK
21. Push up Plank
22. Heel Drop Sweepers
23. Side plank (right)
24. Side plank (left)
25. Skip (side to side; front and back)
26. Curtsy lunge
27. Hip Bridge
28. Bicycle crunch
29. Skater lunge
30. Inchworm
Cooldown - Speed walk 400m
Don't forget to Stretch!!!!
1 comment:
NOTE: you will be very sweaty after one round and a complete puddly mess after 2 or 3 rounds....I know I was!
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