1:00 Cardio Choice
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Goblet Squats
Any Machine or Run on spot (High knees, butt kickers), Up Downs, Burpees, Jump Rope, Step back Reverse Lunges etc
BUILD STRENGTH: FULL BODY
AMRAP x 6 MINUTES
8 Superman Rocks
10 Hollow Rocks
12 Glute Bridge Marches
An all core/ bodyweight strength session. Looking at holding perfect shapes on the Superman (Arch) and Hollow Rocks. Squeeze those glutes as you alternate extension of each leg. Aim to move through for 6MIN without sacrificing quality of movement.
SUPERMAN/ ARCH ROCKS
If you need to modify, stand tall and complete bodyweight good mornings.
If you need to modify, try a Tuck Rock, or revert to a Hollow or Tuck Hold for :20.
GLUTE BRIDGE MARCH
If you need to modify, try 6/6 Single Leg Glute Bridge Ups or 12 regular Glute Bridges.
WORKOUT: FULL BODY
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups
MIN 4 – Rest 1:00
We recommend a backpack or Bag of sorts that can be filled with your desired weight (clothing, can food item, sandbag etc), however if you have access to Db’s or other handheld weighted items such as Kettlebell, they will do as well.
Aiming to work for the entire :45 work interval for each movement. Your cardio choice should get your heart rate up whilst allowing you to transition to the Wall-Sit without any additional rest. The Wall-Sit will burn more and more as you progress through the rounds. Adjust the weight on the Sit Ups throughout, to ensure you are achieving 10+ sit Ups each time.
Your choice here – something that keeps you moving at around 75-80% intensity.
If you need to modify, hold a little higher up. If you do not have access to a wall, hold an active squat (to height if necessary) instead.
If you need to modify, try a Tuck Up or laying leg raises.
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows