Weekly Home Workout

A: EMOM x 7mins –

5 sit-up’s, 10 push-up’s & 15 squats

B: Rep scheme of 15-12-9-6-3-15 –

Single Leg Glute raises



C: 5min Ladder –

2 bench dips, 2 squat jumps, 2 side crunches (each side)

4 bench dips, 4 jump squats, 4 side crunches



D: 7min AMRAP –

250m run

10 Burpees

10 Toe taps

10 Rock press

“Don’t count the days, make the days count.” – Muhammad Ali

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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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