NAUGHTY OR NICE?
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 (or 40/20 or 30/30 if you prefer). 2 rounds of 5.
Plank to Press / Alternating V-sits / Straight Arm Crunch / Heel Touches / Hollow Hold
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AFTERBURNERS: 30 mins duration. 2 rounds. 60 seconds work and thirty seconds rest between each set. Try and keep your bpm at 80% of your max for each set and do as many reps as possible:
- Burpees
- Alternate Lunge with bounce
- Mountain Climbers
- Squat Pulse
- High Knees (INSTEP)
- Toes to Hands
- Squat Thrust into Squat Hold
- Donkey Kicks
- Lateral Squat Walk (2 steps) into Squat Jump
- One Arm Burpees
- Plank to Press
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MUSCLE BLAST: UPPER BODY. Fast as you can.
- 50 Press Ups
- 50 Dips
- 50 Pike Press Ups
- 50 Staggered Press Ups
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FINISHER: 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 FOR 10 SHUTTLES.
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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.