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Weekly Workout 2 – Hybrid 400

Duration:

30 minutes.

Method:

Hybrids are two exercises that are joined together to create a new challenging one that targets multiple areas of the body. Perform 40 reps of each exercise, then 30 of each, then 20 and so on. The countdown will have you complete 100 reps of each exercise by the end of the program. Remember to warm-up before you start, you’re in for a tough 400 reps!

Exercises:

1. Get Up Squat Jumps x 40, 30, 20, 10

2. Burpee Mountain Climbers x 40, 30, 20, 10

3. Pushup Commandos x 40, 30, 20, 10

4. Sit-up Twists (with or without weight) x 40, 30, 20, 10

4 rounds in total, decreasing reps by 10 each round.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 1 – The Sevens

With many group fitness sessions across the country postponed due to current public health concerns, we’re posting a free bodyweight workout each week that you can perform at home. Our weekly posts will include instructions and videos with exercise demonstrations. For all of these workouts and more, you can check out our ebook on Amazon here. Our warm-up and cool-down sequence can be found at the bottom of this post. For support, email info@fitandfiring.com.au. Enjoy, and feel free to leave your comments below!

Duration:

30 minutes.

Method:

Perform 7 reps of each of the below exercises, followed by a 1 minute recovery jog. If space is tight, you can jog on the spot. Repeat 7 times without rest. This program is designed to overload the legs, working to fatigue. Be sure to perform a solid warm-up and cool-down in conjunction with this program. All of the exercises in this program are demonstrated below in the video exercise manual.

Exercises:

1. Squat Jumps x 7

2. Lunge Jumps x 7

3. Burpees x 7

4. Start Jumps x 7

5. 180 Squat Jumps x 7

6. Tuck Jumps x 7

7. Half Burpees x 7

One minute recovery jog, repeat 7 times.

Video Exercise Manual:

Warm-Up Exercises

Cool-Down Exercises

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Exercise During Pregnancy

Exercise during pregnancy is something that should be done with a low-moderate level of exertion and in a controlled environment. It is important to understand the contraindications so as to maintain a sustainable exercise program, without putting mother or child at risk. The training capabilities of individuals during pregnancy will vary according to fitness levels, experience and existing medical conditions.

Benefits

  • Positive psychological and physical outcomes
  • Strengthen and prepare the body for childbirth
  • Strenghten pelvic floor and lower back
  • Easier to regain fitness after childbirth

 

Contraindications to exercise during pregnancy (Don’t do)

  • Lying on your back or front, particularly during the 2nd and 3rd Trimester
  • Over-exertion and holding breath
  • Unbalanced movements that could result in a fall
  • High intensity training and plyometric exercises (jumping)
  • Lifting heavy weights
  • Some abdominal strengthening exercises
  • Running long distance, or training for long periods of time (>1hr)

 

Some training tips

  • Use lighter weights than you normally would, and remember to regulate your breathing. If you find you’re holding your breath, you may be lifting too heavy.
  • Rather than lying on your back, you can perform some leg exercises lying on your side.
  • Don’t work yourself to fatigue, back off if you’re feeling dizzy or nauseous.
  • Train for 30 mins, up to 4 times a week, provided there are no existing complications with the pregnancy. Frequency of training also depends on the fitness base of the individual.
  • Always warm up with dynamic stretching before training. Finish the session with static stretching, ensuring that you work within your range of movement.
  • Don’t allow yourself to overheat during training.

 

Remember to listen to your body, and don’t try to undertake more than your level of fitness allows. Avoid the contraindications of exercise during pregnancy and both mother and child can reap the benefits of a healthy program.