EAGLE FANG

WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES to get your heart rate up and muscles ready for action.

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MUSCLE BLAST: CORE 10 mins. 50 seconds work / 10 seconds rest.  2 rounds of 5 sets:

Plank > Russian Twists > Leg Circles > Crunch Pulse > Dead Bug

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WAX ON: 30 mins. 60 seconds work + 30 seconds rest.  Do three times. Keep your bpm at 80% of your max:

  • Burpees
  • High Knees
  • Squat Pulse (DEEP)
  • Plank Jacks
  • Squat Jumps
  • 200m Run (80% max effort)
  • 2 minute REST

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MUSCLE BLAST: UPPER BODY 10 mins 40 seconds work / 30 seconds rest (or split 60 seconds as best suits you.  2 rounds of each. 10 rounds in total:

DIAMOND PRESS / PRESS UP JACKS / ARCHER PRESS / PIKE PRESS / SPIDERMAN PRESS

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THE FINSHER: BEAT THE CLOCK.  5 minutes duration. Shuttle run between 2 cones set 100m apart.  RUN AS FAST AS YOU WANT BETWEEN THE CONES (AIM FOR 15-20 SECONDS THEN REST FOR BALANCE OF YOUR 30 SECONDS THEN RUN BACK.  START EACH 100M EVERY 30 SECONDS. IT’S YOU VERSUS THE CLOCK.  10 SHUTTLES THEN REST FOR 2 MINUTES AND REPEAT.

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WARM DOWN: stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.

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EXPLAINERS: Check out our FREE Dad Bod “Pick & Mix” drills download on our website for any specific drill explainers.