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30 seconds work / 20-sec rest

Repeat x4

  1. Running on the spot

  2. Mountain climbers

  3. Sudo-burpees 

  4. Press-ups with/without knees

  5. Plank shoulder touches

  6. Squat against a wall

  7. Backwards Lunge

MOVE IT

Warm-up 3 min: 

Jumping jacks x20 

Mountain climbers x30

​

x12-20 reps for each exercise

Repeat x4

  1. Roll-overs to stand-up

  2. Press up to side roll

  3. Squat walks 20meters x5

  4. Bear Crawl 20meters x5

FUNCTIONAL

Warm up 3 min: 

Running on the spot

* Instruction: Perform 1 rep of each move. Repeat the exercises adding one rep to each move.

Round 1  = 1

R2 = 2

R3 = 3 etc

  1. Burpee

  2. Pull up / Pull in 

  3. Squat Jump

  4. Press up

  5. V-up

PYRAMIDS

Warm up 3 min: 

Running on the spot

*Slow and controlled reps

Select a time interval 3,5,10 seconds and perform one part of the exercise for that time. 5 seconds down, 5 seconds up 

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  1. squat

  2. Push-up 

  3. sit up

  4. Lunge

  5. Leg raise

  6. Superman

TENSION

Move it

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