MONDAY MAYHEM

WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES 

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MUSCLE BLAST: CORE 10 mins. 50 seconds work & 10 seconds rest per set.  2 rounds each:

REVERSE PLANK / BICYCLE CRUNCH / HIGH PLANK / LONG ARM CRUNCH / HOLLOW HOLD 

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HILL SPRINTS:  12 minutes duration.  

Find a hill, run up 50m or so at 100% effort.  Walk/Jog back to bottom.  Rest for 30 seconds. Go again.  Keep going for 12.5 and go again.  Keep your form. Simple & Brutal!

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BIG HIITER:  15 mins duration. 60 seconds work / 30 seconds rest.  MAX EFFORT for each set.  Do as many reps as possible in 60 seconds.  

  1. Burpees
  2. High Knees
  3. Press Up
  4. Alt Lunges with double jump
  5. Mountain Climbers
  6. Diamond Press Up
  7. Donkey Kicks
  8. Twisting Squat Jump
  9. Spiderman Press Up
  10. Single Leg Burpees

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HILL SPRINTS:  12 minutes duration.  

Find a hill, run up 50m or so at 100% effort.  Walk/Jog back to bottom.  Rest for 30 seconds. . Go again.  Keep going for 12.5 and go again.  Keep your form. Simple & Brutal!

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MUSCLE BLAST: UPPER BODY 10 mins duration. 40 seconds work - 20 seconds per set of:

Walk Out Press Up / Pike Press Ups / Dips / Staggered Press Up / Press Up Hold

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THE FINISHER: 5 minutes duration.  30 SECONDS WORK / 30 SECONDS REST EACH x5 sets.  Keep the intensity for each set:

TOES TO HANDS

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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 explainers.