FILTHY FIFTIES
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 minutes duration. 50 seconds work - 10 seconds 2 ROUNDS of 5 SETS:
PLANK JACKS / V-SITS / SIDE PLANK / STAR FISH SITS / SCISSOR KICKS
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FILTHY FIFTIES: 30 mins duration. Complete each set of 50 reps then run 50m (between two cones set 50m apart) walk back (for recovery) before starting the next set of 50 reps. So do 50 Burpees then run 50m then do 50 press ups then run 50m etc. Run 50m after every set of 50 reps. Treat it as a sprint at max 100% effort throughout the total 500 reps and 500m run.
- BURPEES
- ALTERNATE LUNGE
- SKATERS
- DIPS
- SQUAT PULSE
- SHOULDER TOUCH
- THREE POINT PRESS
- DONKEY KICKS
- ALT LUNGE PULSE (25 each)
- ONE ARM BURPEES
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MUSCLE BLAST: UPPER BODY 10 minutes duration. 40 seconds work - 20 seconds rest. 2 ROUNDS of 5 SETS:
MILITARY PRESS / STAGGERED PRESS / DIPS / PIKE PRESS / TYPEWRITER PRESS
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THE FINISHER: 3 minutes duration. Squat Pulse non-stop. Try to go as long as you can – take a rest if needed but don’t stop and see the 3 minutes out.
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WARM DOWN: Always stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.
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Check out Dad Bod “Pick & Mix” drills on our website for explainers.