7 Workouts While Nats away!

Day 1 …
Kettle Bell Hell

20 Goblet Squats
20 Swings
20 get up walk forwards
20 plank pull throughs
20 reverse lunges
Run 200 metres

X 5 rounds
Rest 60 between Rounds

Day 2

Bodyweight HIIT

60 secs 20 secs rest
40 secs 10 sec res
30 secs

Squat jumps
Bear crawls
Fast walkouts
Commandos
Deep jacks
Plank shoulder taps
Sprints

Do 60 sec for all exercises first
Then 40
Then 30

Day 3
Circuit HIIT 3min Rounds
The numbered rep exercise is the timer

Snap jumps x 20
Upright rows

Walkout snaps x 10
Sprints

Ball Heaves x 20
Frog squats

Half burpees x 20
Alternating lunges

Hand release pushups x 20
Fwd back crawls

Finishing round … 30 secs top to bottom

Day 4 repeat day 1
Day 5 repeat day 2
Day 6 repeat day 3

Day 7 ..

100’s!!

Commandos
Squat jumps
GTO press
Core crunches
Box jumps
Sprint 20 lengths of approx 30 metres

Time it …. go!

Location

West beach South Australia