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 Workout –

30 walking lunges, 20 bench dips, 10 Burpees, 20 bench dips & 30 walking lunges

E: 5 x 400m sprints (90 sec rest between efforts)


“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome¬†

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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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