THE BEAST IS BACK!
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 per set of:
REVERSE PLANK / OBLIQUE X CRUNCHES / SCISSOR PLANK / WIPERS / LONG ARM CRUNCH / PLANK JACKS / HOLLOW HOLD / REVERSE CRUNCH / HUNDREDS / KNEE TOUCH CRUNCH
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THE BEAST 25 mins. 3 rounds. 1 minute rest between rounds. Just keep going and repeating your 10s and 5s until time is up. Really push yourself & keep your heart rate at 80% of peak bpm throughout.
- SKATERS x10 into SINGLE LEG BURPEE x5 into SKATERS etc...
- MOUNTAIN CLIMBERS x10 into PRESS UP x5
- JUMPING ALT LUNGE x10 into DONKEY KICKS x5
- TOES TO HANDS x10 into LOW STAR JUMPS x5
- MOGULS x10 into TUCK JUMP x5
ROUND 1: 90 work / 30 rest
ROUND 2: 60 work / 15 rest
ROUND 3: 30 work / 5 rest
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MUSCLE BLAST: UPPER BODY 10 mins. 30 seconds work - 30 seconds per set of:
Press Up / Dips / Walk Out Press Up / Diamond Press / Pike Press / Spiderman / Military Press / Staggered Press Up / Three Point Press Up / Press Up Hold
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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.