NEW YEAR'S HEAVE...
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. 2 Rounds. 50 seconds work & 10 seconds rest per set of:
REVERSE CRUNCH / HUNDREDS / WIPERS / BICYCLE CRUNCH / PLANK JACKS
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CRACKERS: 30 mins. 5 sets per round with 1 minute rest between sets to keep max effort during sets. As many rounds as possible. 5 cones set out 10M apart in a straight line.
Set 1: BURPEE & HIGH KNEES. Start at cone 1 with 5 Burpees > High Knees to cone 2 then 4 burpees > High Knees to cone 3 then 3 burpees > High Knees to cone 4 then 2 burpees > High Knees to Cone 5 then 1 burpee > Sprint/Run max effort back to cone 1 then a full minute rest.
Start Set 2 of Chest to Floor & Broad Jump. Repeat for Set 3, 4 and 5 then take 2 full minutes and then start back at round 1. Keep going for 30 minutes...
- Burpee & High Knees
- Mountain Climbers & Broad Jump
- Low Star Jump & Duck Walk
- Jumping Alt Lunge & Heel Kicks
- Diamond Press Up & Walking Side Squats
- Two minute rest then repeat 1 to 6
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MUSCLE BLAST: UPPER BODY 10 mins. 30 seconds work - 30 seconds REST. 2 rounds of 5 sets:
PRESS UP / DIAMOND PRESS UP/ PIKE PRESS UP / DIPS /SPIDERMAN PRESS UP
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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 Dad Bod “Pick & Mix” drills for explainers.