Weekly Home Workout

Each week I will be writing up a new exercise program that you will be able to complete in your own home or at the local park. You will need minimal equipment to complete the program, which will mainly involve body weight exercises for strength and fitness. The program should approximately take 30-45mins, so it is definitely great for those finding it hard to fit in a workout during their busy schedule. If you like the style of these workouts and want a more personalised and detailed program please email me for this extra service. I welcome and look forward to any feedback people may have.

A: Descending Reps of 10-8-6-4-2

Single leg squats (to bench)

Bench Dips

Walking lunges (each leg)

B: EMOM (every minute on the minute) x 7mins –

5 sit-ups

10 push-ups

15 squats

C: Descending Reps of 50-40-30-20-10

Mountain Climbers



* Run 200m before starting the next set of reps

Enjoy the workout and remember one thing whilst your struggling through sweat – smile & enjoy it😄

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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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