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




D: Running – 40secs easy/20secs fast X 10

“Hard work beats talent when talent doesn’t work hard” – Tim Notke

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About the Author : Matthew Forwood

My passion for sport and fitness goes all the way back to when I was just six and started playing League for my local footy club. Since then it has continued to grow, as I pursued a professional career with the Penrith Panthers (until 2007) and more recently, began competing in CrossFit competitions. Exercise and training have become second nature to me, so turning to a career in Personal Training was an easy decision. It allows me to extend what I do in my own time to a full time job and to use my passion to motivate and encourage others. Since becoming a trainer in 2009 I have worked with (and learnt so much from) companies such as Vision PT and Virgin Active health clubs!

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