Workouts

Here are 2 bodyweight circuits for my friends from Echuca and Nathalia who are training with me and know how to perform these exercises safely.

You can do these anywhere:

Warm up:

No rest between warm up exercises

  1. 10x 10m forward and back pedal shuttle / or 100 skips
  2. 30 x windmills
  3. 10x front squats
  4. 5L 5R back step lunge and reach
  5. 100 skips or 30 step ups
  6. 10 spiderman lunges
  7. 10 cross body arm swings both ways
  8. 10 lateral leg swings
  9. 10 straight leg swings

CIRCUIT 1:

  1. 20 front squats
  2. 20 straight leg mountain climbers
  3. 20 back step alternating leg lunges
  4. 20 push ups
  5. 12 x 5sec hold alternate arm and leg supermans
  6. Bird dogs 10L, 10R with 1sec pause and contract glute muscles
  7. 30-60sec rest and repeat circuit (x3-4) Zero rest between exercises

And or CIRCUIT 2:

  1. 30 walking lunge and reach steps (or as many as you can)
  2. 30 cross body mountain climbers
  3. 20 feet un-anchored situps
  4. 10 sea turtles with 1 sec pause
  5. 6x 1sec hold single leg hips extensions left and right (x2)
  6. 20sec side bridge or modified side bridge – Left
  7. 20sec side bridge or modified side bridge – Right
  8. 30-60s rest and repeat circuit (x3-4) Zero rest between exercises

Sprint, Skipping or Step up Interval Options (choose 1 or 2 of these after completeion of circuit/s 1 and or 2)

  1. Sprint (flat out) 10sec : Rest 20sec (x10)
  2. Run 30sec: walk 30sec, or run 20sec : rest 20sec x10
  3. Skipping: 30sec skipping: 30sec rest (x10 – 20)
  4. Step ups: 1min stepping : 30sec rest (x10)

Happy Easter and I’m looking forward to seeing you back at training next week