Reset day 5
Reset Course Day 5:
1moreTabatamrap
Time: 30 mins
Exercises
1. Slams
2. Slam Burpees
3. Clap Press Ups(Knees ok )
4. Release Squat Thrusts (with Weight)
5. Press Up Burpees/burpees
6. Plyo Jacks
Round 1: Complete each exercise for a 3-minute Tabata by setting your interval timer for 24 rounds of 20/10.
Round 2: Each player chooses their 3 favourite exercises from the 6. 10 reps of each exercise is 1 round. Players have 8-minutes to complete as many rounds as you can. The goal is 5 rounds or more. Players that fail complete a forfeit of 20-burpees.
Deep stretch 10 6th Jan
30 min deep stretch to improve mobility, reduce pain injury prevention…
1MOREDay
Tuesday 45 MIN HIIT
Day 30 Transformation
Day 30: Workout 30, Tue, Nov 30th (21)
Time: 24 Minutes
Equipment: Interval timer, k-bell slam ball
Complete each exercise for 40 work 20 rest x 4 rounds straight through by setting your interval timer for 24 rounds of 40/20. During each 20 second rest period complete burpees. The goal of the challenge is to hit 100 burpees before the challenge is over.
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1. Hand Release Press-ups/press ups
2. 5 Star Jumps then 5 jumping jacks repeat
3. DB Chest Press heavy or Wide press Ups
4. 20 Sprint Mountain Climbers 10 Squat Thrusts repeat
5. DB Alternate Curl Press or kneeling Slams
6. Switch Stance 180 turn jump squats
And a bit of fun for the optional finisher
Optional Finisher : Play the song Memories by David Guetta https://www.youtube.com/watch?v=BQquk_dgMjs.
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During the song complete squats or reverse power jacks
1. Each time you hear memories complete 6 push-ups
2. Each time you hear hey hey or yeah yeah complete 1 burpee
3. Each time you hear ‘it’s getting late but I don’t mind’ complete 2 squat jumps.
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Note: Hey hey and yeah yeah repeat very close together.
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• Memories repeat 4x
• Hey hey repeats 12x
• Yeah yeah repeats 12x
• It’s getting late but I don’t mind repeats 8x
day 29 transformation
Day 29: Workout 29, Mon, Nov 29th
Subtraction Tabata
Time: 20 Minutes
Equipment: Interval timer, k-bell
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Set your interval timer for 40 rounds of 20/10.
R1: Complete each exercise for 4-rounds then remove 1 exercise.
R2: Complete the 3 remaining exercises for 4-rounds each then remove 1 exercise.
R3: Complete the 2 remaining exercises for 4-rounds each then delete 1 exercise.
R4: Complete the 1 remaining exercises for 4-rounds.
Work the first part of the exercise for the 20s and the second for the 10 non-stop, apart from the fourth round of each exercise where you rest and prepare for the next exercise on the list.
1. 4 x20s Reverse Power Jack . 3x 10s Squat to press
2. Weighted Crunch.1 get up to jump squat
3. Star Jumps.Fast air punches High Jab Cross
4. Squat Thrusts/high plank
Optional Finisher 1: Hold the low squat position then play the sit-up beep test. On each beep stand up and back down. The maximum score is 100. Let me know how you get on.
Optional Finisher 2: Complete the sit up beep test. The maximum score is 100.
If you want a harder challenge use a weight.
Day 26 transformation 21
Time: 23-27 Minutes not including optional finisher. Warm up required
Equipment: K-bell/Slamball /DB
Complete each exercise for 1-minute work 10 seconds rest for as many rounds as it takes you to complete 100 reps of each exercise. Set your interval timer for 35 rounds of 60/10 so you don’t run out of time.
Note: In round 1 write your reps next to each exercise and build on them in the following rounds. Each time you hit 100 reps of an exercise( 80 for beginner), cross it off and keep going until eventually you’ve crossed them all off. At the end note your time and let us all know what you did !?
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1. Press-up
2. Sit Up/Crunches
3. Wide stance Slams, KB Floor to Sky
4. Double Hop Over, jump over KB Feet together
5. Burpees normal, belly to floor or press up style
Optional Finisher: Do some mountain climbers as fast as you can! Each knee into the body counts as 1 rep. Level 1 is 1000 reps. Level 2 is 1494 Reps. Level 3 is 1500 Reps. And keep your body straight.
Day 26 Transformation Upper Body
24 min workout with a 5 min press up burpee finisher
Day 23 Transformation Core
Time: 20 Minutes
Set your interval timer for 20 rounds of 40 work, 20 rest. Complete each exercise for 4 rounds straight through. During each 20 second rest period, hold the plank.
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1. Star V Sits lying Star position to V Sit
2. Ankle Taps
3. Star alternating Single leg V Sits Option with weight
4. Get-Ups to Squat Jump
5. 8 M-Climber to Burpees 4 each leg with option press up. no knees
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Optional Finisher: Assume the push-up position arms fully stretched knees off the floor. Play the sit-up beep test. On each beep, scissor the legs wide and back in once plank Jack. The maximum score is 100. If you put your knees down do 5 burpees and re-join the test.
1 More Rep 