Weekly Home Workout

A: Core –

3 x 45sec supine hollow rocks hold

B: 3 Rounds of –

5 jumping lunges

10 push-ups

15 sit-ups

Run 200m

C: 7min AMRAP of –

50 mountain climbers

30 step-ups

10 burpees

D: 3 Rounds of –

Run 200m

15 squats

10 bench dips

5 single leg squats to bench (each leg)


Stretch down and enjoy the effects of the sessionšŸ˜„


“Love your family, work super hard, live your passion.” – Gary Vaynerchuk

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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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