30 Minutes Twice a Week TAKE 2
WORKOUT 1
Warm up
Set a 4 minute timer and repeat the circuit, always ensure that core engagement.
10 Broken down Burpees
10 Plank shoulder taps (tap opposite shoulder with hand then switch sides, one tap is one rep)
10 Air Squats
Stretch off
Part 1
10 Minutes, set a 10 minute timer and repeat the circuit as many times as possible, rest for 30 seconds after each round
10 In out jumps (start legs in and down in squat, jump up and take legs into normal squat position and land low in squat, always core and pelvic floor in and up and engaged.
20 Overhead squats (towel overhead, keep back straight and go nice and low)
10 Starters right side (pretend to be Usain Bolt in the starting blocks, drive one leg upto standing into your chest thendrive it back down again into those blocks, hands hand tap floor then come infront as you drive up)
10 Starters left side
REST FOR 30 SEC THEN REPEAT, CONTINUE UNTIL 10 MINUTES IS UP
Part 2
10 Minutes, set a 10 minute timer and repeat the circuit as many times as possible, rest for 30 seconds after each round
10 Hand release press ups
10 Superman (face down hands by sides, palms facing down, legs tight zipped up then lift up off the floor, hold for a secnd then release, then back up
10 Tricep dips, off chair legs as straight as you can
20 Shoulder taps
REST FOR 30 SEC THEN REPEAT, CONTINUE UNTIL 10 MINUTES IS UP
COOL DOWN
Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.
Take 3 Minutes to stretch off sitting down
WORKOUT 2
Warm up
Set a 3 minute timer and repeat the circuit, always ensure that core engagement.
30 (15 each side) Around the world lunges (1 forward, 1 side, 1 back)
10 Walkout to shoulder tap
10 Jump Squats
Stretch off
25 Minute timed workout
Work through the exercises, time it using a HIIT app and set it for 45 seconds work 15 seconds rest, then the next exercise. Just work through the exercises. You should achieve 2 and a half rounds.
Walk outs from hands to feet
Baby jump squats (core engages, in and up and dont jump too high but always land low in the squat
Plank
Hand release press ups (use knees to help up)
Side plank right side
Alternative front lunges
Side plank left side
Split squat right side (in a lunge and just go up and down)
High plank on hands to low plank (like a commando crawl)
Split squat left side
COOL DOWN
Cool down with some nice slow high plank to low plank, cobra pose (up dog but fully from the floor) to table top to child’s pose. Repeat a few times slowing down breath and movement each time.
Take 3 Minutes to stretch off sitting down