Monday 30/03/2020

Today’s workout. After completing a 10-15min warm-up, perform the following. 3 or 5 rounds of: 1min squats 1min plank 1min press-ups 1min lunges 1min rest This can be either weighted or just a bodyweight workout. To make it weighted just wear a weighted vest or a backpack/daysack with weight in it. The workout is done…

Workout 28/03/2020

Today’s workout. Remember always perform a warm-up before doing your workout. Today’s weighted workout is: Part 1 As many rounds as possible (AMRAP) in 4mins 6 Dumbbell power cleans (or power clean with KB or gym bag/backpack) 6 burpees Rest 1min Part 2 AMRAP in 4mins 6 Dumbbell front squats 6 Burpees Rest 1min Part…

RULE*13

Workout 27/03/2020

Today’s workout is: Run 800 meters – MODERATE Rest 2 Min 8 x 200 Meters HARD (20 Sec Rest between 200s) After final 20 Sec Rest Run 600 Meters – MODERATE Rest 2 Min 6 x 200 Meters HARD (20 Sec Rest between 200s) After final 20 sec Rest Run 400 Meters MODERATE Rest 2…

RULE*13

Workout for 26/03/2020

If you are stuck for warm-up ideas or you start getting bored with what you are doing then go to youtube and search for a dynamic warm-up and get idea’s from there. Follow this link for an example. Today’ weighs workout is: As many rounds as possible in 7mins of: 5 front/goblet squats (use a…

RULE*13

workout 25/03/2020

From today I will also post workouts you can do with a kettlebell, dumbbell. if you don’t have any of these you could improvise with a gym bag filled with stuff or a daysack/rucksack filled with items.  Idea’s for adding weight. – food bags or shopping bags with gravel or stones from your garden. Filled…

RULE*13

workout 24/03/2020

Warm-up with skipping, running on the spot, star-jumps, burpees. Throw in some arm swings, leg swings, hip rotations, and side bends. do this all for around 10mins, though make sure you are warm, out of breath and may be starting to sweat. Today’s workout is: Running If possible go to a football pitch or somewhere…

Workout 23/03/2020

Today’s workout is a simple but awful one. After doing a warm-up (go for a mix of a run/walk for 5-10mins then do some dynamic stretching) DO 100 burpees for time. A good score will be under 7mins, Most people should aim for around 10 mins and definitely not over 12 mins. If you need…

RULE*13

Workout 22/03/2020

Today’s workout will be a Tabata. This is 8 rounds of 20-secs of work and 10 secs of rest. This will take 4-mins so to make it longer and a bit more challenging we will do 4 exercises, making it a total of 16-mins. Warm-up first with some skipping (if you have a rope) or…

RULE*13

Workout 21/03/2020

Today’s home workout is: If possible go for a 30-45minute run. This should be done at a steady pace and you should be aiming for 5km or more. (the fitter people should be aiming for 5km in 20-25mins). If you cannot get outside for a run then do the following. 20-30mins on the clock (depending…