CHICKEN MADRAS

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

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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 min.  Keep your form. Simple & Brutal!

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MUSCLE BLAST: CORE 10 mins. 50 seconds work / 10 rest (or 40/20 or 30/30 as preferred) 2 rounds of 5: 

  • Plank
  • Russian Twist
  • Flutter Kicks
  • V-sit Hold
  • Side Plank with Twist (left side in round 1 & right side in round 2)
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HAVING NAAN OF IT : 20 mins AMRAP.  Just keep going.  YOU against YOU.  Complete each set before moving onto next set.  Do it as many times as you can.
  • Sky Kick x 10 each leg
  • High Knees x10 each leg
  • Twist Jump Squat  x10 
  • Mountain Climbers x10 each leg
  • Jumping Alt Lunge 10 each leg
  • 100m run (80% effort)

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MUSCLE BLAST: UPPER BODY 10 mins. 30 seconds work - 30 seconds rest.  2 rounds of 5:

  • Staggered Press Up
  • Dips
  • Diamond Press Up
  • Dips
  • Military Press

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    THE FINISHER 3 minutes duration. 

    BURPEES - AS MANY AS YOU'VE GOT IN 180SECONDS - SIMPLE!

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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.