Weekly Home Workout 6.6.16

Weekly Home Workout A: EMOM x 7mins – 5 sit-up’s, 10 push-up’s & 15 squats B: Rep scheme of 15-12-9-6-3-15 – Single Leg Glute raises Step-up’s Lunges C: 5min Ladder – 2 bench dips, 2 squat jumps, 2 side crunches (each side) 4 bench dips, 4 jump squats, 4 side crunches 6,6,6 etc…. D: 7min […]

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Weekly Home Workout 30.5.16

Weekly Home Workout A: Tabata Plank hold (20secs on/10secs off x 8 rounds) B: 1min Alternating stations (3 rounds through) – Walking Lunges Bench Dips Step-up’s Sit-up’s C: 7min AMRAP – 100m Run 5 athletic Burpees (no push-up & no jump) 10 Jump squats D: 7min AMRAP – 10m Bear crawl out & back 15 […]

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Weekly Home Workout 23.5.16

Weekly Home Workout A: 20secs work/10secs rest x 8 rounds – Plank Hold B: 4 sets x 15 reps of – Walking lunges, bench dips & heel touches (x 2 – core) C: As fast as possible – Run 400m 80 mountain climbers 40 step-ups 30 sit-ups 20 push-ups 10 Burpees Run 400m   “If […]

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Weekly Home Workout 18.5.16

Weekly Home Workout A: 4 sets x 15 reps of – Single Leg Glute raises Bench Dips Reverse crunches B: EMOM x 7mins – 5 Burpees + 50m sprint C: (2 workouts back to back) 7min AMRAP of – 5 sit-ups, 10 push-ups & 15 squats Straight into 7min AMRAP of – 5 jump squats, […]

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Weekly Home Workout 9.5.16

Weekly Home Workout A: Rep scheme 12-10-8-6-4-2 of – Walking Lunges, step ups & Single leg squats (to bench) B: 7min AMRAP – 5 sit-ups, 10 bench dips & 15 jump squats C: Rep scheme 2-4-6-8-10-12 of – Push-ups, Box Jumps & Handstand hold (in secs) D: 7min AMRAP – Run 200m, 15 broad jumps […]

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Weekly Home Workout 2.5.16

Weekly Home Workout A: Strength 4 x 15 on each exercise – Weighted lunges (each leg), bench dips & push-ups B: EMOM x 7mins – 20 squat jumps & 10 toe taps C: 4 Rounds as fast as possible – 5 Burpees, 10 step-ups (each leg), 20 mountain climbers & 250m run   “When you feel like quitting […]

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Weekly Home workout 28.4.16

Weekly Home Workout A: 4 sets of 15 reps – Weighted Step-ups, bench dips & walking lunges B: EMOM x 8mins – Min 1 – 12 Burpees Min 2 – 100m sprint C: 10min AMRAP – 5 single leg squats (to bench), 10 push-ups, 20 jump squats & 30m bear crawl “If you aren’t going […]

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Weekly Home Workout 19.4.16

Weekly Home Workout A: Core – 5 x 30 secs on/30 secs off Hollow Rock Holds B: EMOM X 8mins – Min 1 – 30m Bear crawl Min 2 – 25 squat jumps C: Strength Circuit – 15 Glute raises (each leg) 12 Push-ups (one hand on object) 9 Weighted step-ups (each leg) D: Chipper […]

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Weekly Home Workout 11.4.16

Weekly Home Workout A: Rep scheme 15-12-9-6-3-15 of – Walking Lunges, Single leg squats & bench dips B: As many rounds as possible in 7mins – 20m Bear Crawl 15 squat jumps 15 push-ups 15 sit-ups C: 5min Ladder – 1 step-up (each leg), 1 glute raise (each leg), 10 mountain climbers 2,2,20 3,3,30 etc…. […]

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Weekly Home Workout 4.4.16

Weekly Home Workout A: Rep scheme 2-4-6-8-10-12 of – Glute Raises Bench Dips Single Leg squats (to bench/box) B: 3 Rounds as fast as possible – 10 Burpee step-ups 20 Walking lunges 300m Run C: EMOM X 8min – 10 Push-ups 20 Toe-taps D: 10min AMRAP of – 15 sit-ups 15 squat jumps 15 rock […]

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