45 Seconds Left side bridge

45 Seconds Right side bridge

45 Seconds Leg extension – Laying on floor on back with knees bent 90 degrees and lifted off floor, extend one leg at a time straight while returning other leg to starting position

45 Seconds Plank

45 Seconds Crunches – Laying on back on floor with legs bent and on floor, crunch up

 Rest 30 Seconds

 30 Seconds Squats

30 Seconds Lunges

30 Seconds Jump squats

Rest 30 Seconds

Repeat all of above one more time

50 Seconds Wall Sit

50 Seconds Plank

50 Seconds Push ups

50 Seconds Low lunges right leg – Lunge forward, lower and stay low for all lunges

50 Seconds High lunges left leg – Lunge forward, lower and stay low for all lunges

50 Seconds Jump squats

60 Seconds REST

40 Seconds Wall Sit

40 Seconds Plank

40 Seconds Push ups

40 Seconds Low lunges right leg – Lunge forward, lower and stay low for all lunges

40 Seconds High lunges left leg – Lunge forward, lower and stay low for all lunges

40 Seconds Jump squats

60 Seconds REST

30 Seconds Wall Sit

30 Seconds Plank

30 Seconds Push ups

30 Seconds Low lunges right leg – Lunge forward, lower and stay low for all lunges

30 Seconds High lunges left leg – Lunge forward, lower and stay low for all lunges

30 Seconds Jump squats

Have Fun! K&B

30 seconds lunge twist (walking if you have room) – lunge forward and twist upper body towards front leg, alternate legs.
30 seconds jump squats – arms extending up with jump.
30 seconds side to side  push up – start in push up position, before each push up move left hand and foot to left side about 30cm and do a push up, return to start and repeat on right side and continue alternating sides.
30 seconds leg extensions – lying on back, raise both legs to 90 degrees, extend one leg at a time.

20 seconds – sprint (run as fast as you can), rest 30 seconds, REPEAT 20 second sprint
OR skipping OR stationary high knee running continuous for 90 secoonds

REST 30 SECONDS

REPEAT whole workout x 3

Note: You can mix up this weeks workout by alternating each day with sprinting, skipping, stationary running. For the hardest option, If you have a short steep hill close by use it for the sprint – setup your towel at base of hill to do rest of the workout.

Have fun! K&B

1.5 Minute Skipping or Jogging on the spot with high knees

45 Seconds Squat Jumps – Feet hip width apart, deep squat then jump up.

45 Seconds Russian Twists – Sit with hands clasped, feet off the ground. Twist from side to side with hands touching ground each side. To make harder hold a weight or something heavy in your hands.

45 Seconds – False Starts/Stair Climbing – Starting in sprinters position. Jump front leg back and back leg forward, alternating legs as quickly as possible.

Repeat 3 times

Ending with 2 Minute Skipping or Jogging on the spot with high knees.

Notes: Skip as fast as possible. Learn how to skip efficiently.

This is a little different to last weeks. We hope you find this one challenging. Remember to adapt this to your own fitness level and challenge yourself to make it harder as the days pass.
Tips:
Bridge – easier is on your knees.
Wall Sit – easier if you stand taller and harder if your knees are at 90 degrees & your arms crossed in front of your body.
Triceps Dip – use a step or chair for your hands – harder if you move your legs further away from your body or up on a bench.
Burpee – harder if you add a push up when you go down onto your hands.
We love getting fit with you and we welcome any feedback.
Note: Google any exercise you are not sure of.