Categorized as: Workout of the day

swing. slam. squat. sweat.

Complete the following taking minimal rest between sets..

 

40 second treadmill sprint (with 2.5 incline) 20 second recovery

x5

50 KB swings

 

Repeat sprints

50 slam balls

 

Repeat sprints

25 squat jumps

25 dumbbell squats with overhead press

HIIT it or quit it

40 seconds work 20 seconds rest

 

Box Jumps

Half burpees with press up

Kettlebell swings

Ball slams

Weighted sit ups

Assault bike

Rest max 1 minute

x5

<3 Valentines day partner workout <3

Grab your loved one and try this partner workout! Take it in turns to complete the reps – whilst one works the other rests.

If you’re completing it alone half the reps and take 30 secs rest between each exercise!

100 wall balls

300 skips

100 box jumps/ step ups

100 press ups

100 sit ups

100 squats

1000m row

100 squats

70 Kettlebell swings

50 burpees / 1/2 burpees

50 tuck jumps / high knees

800m run

 

The phone number workout

0 – 400m run

1 – 20 calorie row

2 – 20 calorie ski

3 – 10 stairmaster floors

4 – 100 skips

5 – 500m cycle

6 – 25 calorie assault bike

7 – 10 burpees

8 – 20 box jumps/step ups

9 – 50 jumping jacks

Complete your mobile phone number

Then your date of birth if you still have the energy!

The slammer

Grab the battle ropes and complete…

30 second power slam

30 second side slam

30 second slam with squat

30 second slam with alternate leg lunge

(Rest in between each set)

^ ^ go again

Sprintervals

1 minute treadmill sprint

5 burpees

1 minute sprint

10 burpees

1 minute sprint

15 burpees

1 minute sprint

20 burpees

1 minute sprint

Active recovery

 

Complete 2-3 rounds

The ascent workout

The ascending workout works on the principle of drop setting.

Complete all exercises starting with your MAX weight. Working on a 6-12-20 drop set repetition pattern, each drop set should be a 25% reduction in weight.

 

Deadlift

Bench Press

Weighted ab crunches

The stepper

Grab the step board and complete…

 

20 weighted step ups (each leg)

20 sumo squat jumps over box

20 toe taps (each leg)

20 bunny hops

20 press ups on box

20 Tricep dips

Rest

 

Repeat 5 times

1-0-0

100 skips

100m treadmill sprint

100 skips

100m row

rest 1 minute

x 5 rounds

*Ninjas do 7 rounds

Finisher – assault bike 10 cals. rest 30 seconds. 5 rounds.