Weekly Home Workout

A: Rep scheme 2-4-6-8-10-12 of –

Glute Raises

Bench Dips

Single Leg squats (to bench/box)

B: 3 Rounds as fast as possible –

10 Burpee step-ups

20 Walking lunges

300m Run

C: EMOM X 8min –

10 Push-ups

20 Toe-taps

D: 10min AMRAP of –

15 sit-ups

15 squat jumps

15 rock press

15m Bear crawl


“Once you learn to quit, it becomes a habit.” – Vince Lombardi

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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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