SCHOOLS OUT!
WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
MUSCLE BLAST: CORE 12 mins. 50 seconds work / 10 seconds rest. 4 rounds x3. 12 rounds in total:
- 1. Any Plank (mix them up)
- 2. Any Crunch (mix them up)
- 3. Hollow Hold
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
SIX OF THE BEST: 30 mins. Do all six rounds without stopping. Do it for TIME - as many times fast as you can. Max effort on the 200m sprint. Leave it all out there...
- 1: 50 Burpees + 200m Sprint
- 2: 50 Air Squats + 200m Sprint
- 3: 50 Jump Alt Lunge + 200m Sprint
- 4: 50 Donkey Kicks + 200m Sprint
- 5: 50 Down Ups + 200m Sprint
- 6: 50 Twisting Jump Squat + 200m Sprint
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
MUSCLE BLAST: UPPER BODY 10 mins. 30 seconds work / 30 seconds rest. 2 rounds of each. 10 rounds in total:
Press Up / Diamond Press Up / Dips / Typewriter Press Up / Military Press Up
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
THE FINSHER: 5 minutes duration - non stop AMRAP x 10 reps each of:
- High Knees
- Toes to Hands
- Mountain Climbers (each leg)
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
WARM DOWN: stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
EXPLAINERS: Check out our FREE Dad Bod “Pick & Mix” drills download on our website for any specific drill explainers.