We have created a series of workout suggestions to keep you motivated & inspired. The sessions vary in overall timing and structure and use a variety of equipment so they may be suited to completing either at home or at the gym (depending on what you have access to at home). We have included elements of both resistance and strength training as well as a combination of functional and plyometric movements.
To make workouts shorter simply alter the cut-off time, or reduce sets or reps. Or to really challenge yourself and make sessions longer, you can do them twice over, or repeat in a backwards format.
Don’t forget to include an adequate warm up and cool down, rest as needed, and most importantly – HAVE FUN!
Give us a tag on instagram if you dare to try any of these so we can check it out! @wellnessinspiredaus
Round 1 – 6KB swings
Round 2 – 6KB swings, 5 box jumps
Round 3 – 6KB swings, 5 box jumps, 4DB Thrusters
Round 4 – 6KB swings, 5 box jumps, 4DB Thrusters, 3 Devils press
Round 5 – 6KB swings, 5 Box jumps, 4DB Thrusters, 3 Devils press, 2 burpees
Round 6 – 6KB swings, 5 Box jumps, 4DB Thrusters, 3 Devils press, 2 burpees, 1 Plated reverse burpee
Rest and repeat in backwards order for an extra kicker
(40 seconds work | 20 seconds rest)
Light DB boxing arms
Skaters
20 Mt. Climbers / 3 Plank jack
OH Plate walking lunges
KB Farmers walk
TRX rows
Toe taps
Skipping
Rest after each round and repeat 2-3 rounds as you like
20 x Weighted Russian twists
20 x Hip dips
40 x Bicycle crunches
45 sec elbow plank
Repeat 2 – 3 Rounds
1a) Romanian deadlifts
1b) Lateral raises
2a) Goblet squats
2b) Arnold press
3a) Db glute bridges
3b) Front raises
Complete 10-12 reps of each exercise. Complete 2 – 4 sets of each Superset
1. 20 x Burpees
2. 30 x Mountain climbers
3. 40 x Walking lunges
4. 50 x Squats
5. 40 x Walking lunges
6. 30 x Mountain climbers
7. 20 x Burpees
Complete a 200m run or row after each exercise and then continue to the next exercise.
Rest and repeat as you like.
Part 1:
20 x Squats
20 x HR push ups
20 x Leg raises
20 x Single leg hip thrusts (10 each side)
20 x Star jumps
20 x Lateral lunges (10 each side)
100 skips
Part 2:
Repeat part 1
50 x box jumps
50 x HR Push ups
50 x Squats
50 x Broad jumps
50 x Reverse lunges (25 Each leg)
50 x Burpees
50 x Dips
50 x Mountain climbers
50 x Sit ups
50 x Star jumps
5 x 5 Metre sprints
Complete in any order and any breakdown or combination. Chip away until finished or
25minute cut-off time.
Deadlifts – Count down by 1 each time (10, 9, 8, 7, 6, 5, 4, 3, 2, 1)
Alternate with:
Burpees over barbell – count upwards by 1 each time (1, 2, 3, 4, 5, 6, 7, 8, 9, 10)
Round one will be ten deadlifts, followed by 1 burpee over barbell. Then continue immediately into round two where you complete 9 deadlifts and 2 burpees over barbell. Continue until you reach 1 deadlift and 10 burpees over the bar.