Weekly Home Workout

A: Core –

 Tabata (20secs work/10secs rest) hollow rock holds

B: EMOM x 8min –

10 bench dips & 20 jump squats

C: Rep scheme 30-20-10 of –

Backward stepping lunges

Athletic Burpees


D: 3 Rounds as fast as possible –

400m run

20 Single leg squats (to bench)

10 Toe touches


“I can accept failure, everyone fails at something. But I can’t accept not trying” – Michael Jordan

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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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