Weekly Home Workout

A: Rep scheme of 15-12-9 for each exercise

Burpees, walking lunges & bench dips

  • 200m run before you start a new set of reps

B: Chipper of –

100 mountain climbers

80 squats

60 push-ups

40 sit-ups

20 Burpee step ups

C: 3 Rounds of 1min on each exercise –

  1. 10m Bear crawl shuttles
  2. Toe touches
  3. Plank push-ups
  4. Skipping (single skips)
  5. Sumo-scissor
  6. Rest

Enjoy & have fun doing it with friends😄

“Success isn’t owned, it’s leased. And rent is due every day” – J.J. Watt






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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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