Homework

45 minute Circuit (no kit required!)

Mobility routine:
Walkout+press up (x8)
Arm circles (both ways brushing ears)
Gate open/close (x5/leg)
Squat(x6) Plus hands on head (x6) Narrow stance to calf raise (x6)
Worlds greatest stretch (x6 each side)
High plank toe tap resetting plank each time i.e. bum down (1 min)

6 station circuit (covering arms/legs/core).
Complete each exercise in order below. Work for 45 secs and rest/transition for 20 secs. At the end of each round rest for 1 minute before starting the circuit again (3 rounds in total). Use this free app for hands free timing

Legs 1:
Forward lunge. Swapping legs each time. Focus on soft landing and springing back to stand up position.

Arms (push):
Staggered push ups. Changing stagger each time. Ensure chest to floor. Go to knees before compromising chest to floor.

Core 1:
Ankle tap side crunch. Raise shoulders off ground. Tap ankle. Swapping each time.

Legs 2:
Squat jumps. Squat and jump up (continuous) 

Arms: 
Tricep dip: dip towards floor - keep bum close to chair/wall/bench

Core 2: 
Side plank reach throughs. Swapping side half way. No bum on floor when swapping.

Optional finisher: 
Press up (from knees) test to failure (sorry).

Stretch (standing):
Quad stretch (standing)
Arm across chest
Hand in shoulder blade 

Stretch (floor): 
Hamstring (leg in air foot flat on ceiling)
Hip roll (knees up, arms out to your side)
Pigeon (on front) for glutes 
Finish with child’s pose 

The above should take 45 mins. No equipment needed. 

Strength Superset (gym environment)

Pulse raiser:
Use a bit of kit you are not used to e.g. treadmill fast walk incline, elliptical or row erg. 5 mins warm up.

Mobility routine:
Walkout+press up (x8)
Arm circles (both ways brushing ears)
Gate open/close (x5/leg)
Squat(x6) Plus hands on head (x6) Narrow stance to calf raise (x6)
Worlds greatest stretch (x6 each side)

Perform 3 sets of the below. No rest between a/b but rest between 1/2. Select weight that allows you to hit the required reps with no more than 2 left in the tank.

Superset 1a
Upright row. Use KT bell or DB. Failing that heavy band. Keep weight close to body 6-8 reps.

Superset 1b
Deadlift. If barbell and plates available great. If not use heavy DB or matching KT bells. Narrow stance to allow weight to slide down side. Eyes ahead. 6-8 reps.

Superset 2a
Renegade row (place DBs on mat and get into a raised press up position. Row one arm keeping elbow close to body and return. 4-6 each arm.

Superset 2b
KT bell swing (if available) x16 reps. If not, DB burpee!

8 min core finisher (45 work/15 rest transition)

  1. High plank

  2. Russian twists (feet on floor)

  3. Panther

  4. Crunch (shoulders off ground, slide hands from thigh to knee)

  5. Low plank

  6. Bird dog

  7. Glute bridge

  8. Leg raises (position hands as ‘chocks’ under bum to keep lower back on floor)

Stretch (standing):
Quad stretch (standing)
Arm across chest
Hand in shoulder blade 

Stretch (floor): 
Hamstring (leg in air foot flat on ceiling)
Hip roll (knees up, arms out to your side)
Pigeon (on front) for glutes 
Finish with child’s pose