WALK LIKE AN EGYPTIAN

WARM UP: As ever, make sure you start out with 5-10 minutes of your preferred DYNAMIC STRETCHES to get your heart rate up and muscles ready for action

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MUSCLE BLAST: CORE 10 mins duration. 2 rounds of 5 sets. 50 seconds work - 10 seconds per set of:

Reaching Plank / Wipers / Sky Kick / V-sit Hold / Flutter Kicks  

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PYRAMID: 30 minutes duration.  10 rounds.  550 reps and 1,000m sprints

Start with 1 rep of each of the 10 exercises then 2 reps of each then 3 reps... keep adding an extra REP of each SET until you get to round 10 and 10 reps of each exercise. 

  • SINGLE LEG BURPEES
  • HIGH KNEES
  • LOW STAR JUMP
  • JUMPING ALT LUNGE (WITH HOLD)
  • SPIDERMAN PRESS UP
  • SQUAT THRUST INTO HOLD
  • KNEE UPS INTO TUCK JUMP
  • TWISTING JUMP SQUAT
  • WALK-OUT PRESS UP
  • SINGLE ARM BURPEE
  • 100m SPRINT (max effort)

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MUSCLE BLAST: UPPER BODY.  10 mins duration. AMRAP.  Do 20 of each and onto the next set.  Keep going.  Each round is 100 reps.

  • Press Up
  • Dips
  • Pike Press Up
  • Dips
  • Diamond Press Up

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FINISHER:  5 mins duration.  Split Squat Pulse for 60 seconds > run 50m > Split Squat Pulse for 60 seconds (other leg forward) > run 50m > repeat for 5 mins.

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WARM DOWN: stretch out your muscles afterwards with some STATIC STRETCHES in hold for 20-30 seconds each.