The benefits of these workouts are;
- A more lean and toned physique
- Maximum metabolic effect post workout (burn fat whilst you sleep)
- A stronger core
- Amazing aerobic and anaerobic conditioning
- Did I mention you will burn fat whilst you sleep?
These three are just are a small handful of some of the fun stuff that I personally like to play with and give my 1 on 1 personal training clients!
The beauty of these is not only do you get an amazing physical workout but it is a mental challenge too! You will walk away from all of the below workouts exhausted but satisfied that you completed the session or at least scored a new pb!
Make sure you use a dynamic warm up before starting any of these exercise programs
Round the world challenge
Find a 500m distance to or nearest too! This might be around the block, it might be around a football oval etc
100 push ups (as long as it takes, at a variation that your fitness level allows!)
100 Jump squats
Run 500m100 inverted rows (as long as it takes, at a variation that your fitness level allows)
100 bicycle crunches
5 minute ab workout!
If your back hurts during any of the below exercise stop and rest for the remainder of the minute, then start again with the next exercise – it is not worth injuring your self!
1 minute – plank
1 minute – bicycle crunches
1 minute – reverse crunches
1 minute – seated v twists
1 minute – reverse curls
Tough Mudder circuit!
1 minute on 30 seconds off for 10 different exercises, take a 2 minute break and then repeat!
Push ups T-Push ups
Walking lunges Jump Lunges
Inverted row (pronated grip) Supinated grip chin ups
Step ups Broad jumps
Plank Super man plank (30 seconds ea side)
Dips Spiderman push ups or full body Dips
Squat hold Jump Squats
Inverted row (supinated grip) Chin ups wide grip
High knees Mountain Climbers
Side plank Star side plank
Mix and match these as you need to for your own fitness level!
The ultimate challenge is to get through the advanced circuit with out stopping on any of the work stations
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