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Weekly Workout 12 – Core Tabata

Duration:

30 minutes.

Method:

The pattern of core engagement extends further than just your middle abs! This week’s Tabata program will see you engaging your glutes, abs and obliques with every exercise, training the front and back of your body to work in unison to support the lower back. For each exercise listed below, perform the Tabata sequence (20s ON, 10s OFF x 8). Each Tabata sequence runs for 4 minutes including rests, allow 1 minutes rest in between Tabata rounds. Be sure to make time for a warm-up/cool-down – Enjoy!

Tabata:

1. Full Bridge

2. Commandos

3. Deadbug

4. Crossovers

5. Alt Reverse Crunch

6. Lateral Leg Raise

Rest for 1 minute after each 4 minute Tabata sequence

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 11 – Overload

Duration:

30 minutes.

Method:

This week’s program is designed to push each targeted muscle group to the limit across 8 3-minute rounds. Perform exercise A for 30 seconds, then exercise B for 30 seconds, until the 3 minute round is complete. Allow yourself 30 seconds rest in between rounds, and 1 minutes rest at the end of OVERLOAD 1 and 2. Make sure you get a good warm-up in for this one!

OVERLOAD 1:

1. ROUND 1 – Start Jumps/Half Burpee

2. ROUND 2 – Alt Reverse Crunch/Prone Rock

3. ROUND 3 – Crossovers/Sitting Cycles

OVERLOAD 2:

1. ROUND 1 – Squat 180/Squat Hold

2. ROUND 2 – Pushups/Plank

3. ROUND 3 – V-Sits/V-Sit Hold

OVERLOAD 3:

1. ROUND 1 – Side Plank Twist L/Side Plank L

2. ROUND 2 – Side Plank Twist R/Side Plank R

Allow for 30 seconds rest in between rounds. Rest for 1 minute after OVERLOAD 1 and 2.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 10 – Legs/Arms/Abs

Duration:

30 minutes.

Method:

This program follows a ‘leg, arm, ab’ sequence throughout the 12 exercises for a balanced workout. Perform each exercise for 50 seconds, with 10 seconds rest in between. Complete 2 full rounds (or 3 if time/fitness level allows) allowing for 1 minute of rest time in between rounds. Go get em!

Exercises:

1. LEGS. Get Ups

2. ARMS. Pushup Twist

3. ABS. Butterfly Toe Touches

4. LEGS. Squat 1,2,3

5. ARMS. Crab Dance

6. ABS. Situp Touch

7. LEGS. Half Burpee

8. ARMS. Dips

9. ABS. Sitting Cycles

10. LEGS. Side Lunge

11. ARMS. Spiderman Pushup

12. ABS. Mountain Climber Out/In

Complete 2-3 rounds depending on fitness level/time-constraints. Allow for 1 minute rest in between rounds.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 9 – Superhero

Duration:

30 minutes.

Method:

Following suit from Workout 8, this program is split into two sections. The first section contains 3 x 3-minute rounds. Each 3 minute round consists of 2 different exercises (A, B). Perform exercise A for 30 seconds, then exercise B for 30 seconds. Repeat this a total of 3 times without rest (3 mins in total). Allow 1 minute of rest in between 3-minute rounds. The second section contains 3 x 4-minute Tabata rounds. Perform exercise for 20 seconds, rest for 10. Repeat this a total of 8 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

30/30 Rounds

1. a. Spiderman b. Mountain Climbers

2. a. Superman b. Alternating Extension

3. a. Aquaman b. Half Burpee

Tabata Abs

1. Situp Touch

2. Crossovers

3. Lateral Leg Raise

Checkout our FREE Tabata Track Download to help you keep time… When the beat kicks in, it’s time to exercise. When the beat stops/filters out, your 10 seconds rest begins.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 8 – The Twist

Duration:

30 minutes.

Method:

This program is split into two sections. The first section contains 3 x 3-minute rounds. Each 3 minute round consists of 2 different exercises (A, B). Perform exercise A for 30 seconds, then exercise B for 30 seconds. Repeat this a total of 3 times without rest (3 mins in total). Allow 1 minute of rest in between 3-minute rounds. The second section contains 3 x 4-minute Tabata rounds. Each Tabata round consists of 2 different exercises (A, B). Perform exercise A for 20 seconds, rest for 10, then perform exercise B for 20 seconds, rest for 10. Repeat this a total of 4 times (4 mins in total). Allow 1 minute rest in between Tabata rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

30/30 Rounds

1. a. Mt. Climber Out/In b. Wide Grip Pushup

2. a. Starfish b. Crab Twist

3. a. Start Jumps b. Toe Taps

Tabata Rounds

1. a. Alternating Extension b. Crab Kick

2. a. Hip Raise Twist b. Sitting Cycles

3. a. Squat 180 b. Deep Squat

Checkout our FREE Tabata Track Download to help you keep time… When the beat kicks in, it’s time to exercise. When the beat stops/filters out, your 10 seconds rest begins.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 7 – L-Course

Duration:

30-45 minutes.

Method:

Set up cones 10m apart as illustrated below. Each cone represents an exercise listed below. Move in between the cones using the mobile exercises also listed below. Perform 20 reps at each cone, before moving 10m to the next cone. If space is tight, you can simply set up 2 cones, 10 apart and move back and forth completing the program. Complete 3 full rounds of this program, allow 1 minute rest in between rounds. Don’t forget to warm-up/cool-down – enjoy!

Exercises:

1. Kangaroo Hop > Burpees

2. Crab Walk > Commandos

3. Lunge Walk > Pushups

4. Left Wheel Walk > Squat Jumps

5. Right Wheel Walk > Crossovers

6. Creep Hop > Get-Ups

7. Sumo Walk > Lateral Leg Raise

8. Shuttle Run > 1 Minute Rest

Complete 3 rounds in total, with 1 minute rest in between each round.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 6 – Combos

Duration:

40 minutes.

Method:

This program consists of 4 exercise combos which target different muscle groups for a full body workout. Start with Combo 1 and complete 1 rep of each exercise, then 2 of each, 3 and so on. Keep counting up by 1 rep for 9 minutes without rest. Allow one minute rest in between before repeating this process for Combo 2, 3 and 4. Remember to warm-up and cool-down – enjoy!

Exercises:

1. Combo 1 (LEGS) > Burpees, Squat Jumps, Get-Ups

2. Combo 2 (ARMS) > Pushups, Dips, Commandos

3. Combo 3 (BACK/BUM) > Alive Bug, Pelvic Raise, Leg-Ups

4. Combo 4 (ABS) > Sitting Cycles, Toe Touches, Crossovers

Count up by 1 rep for 9 minutes at each combo, before moving on to the next combo. Allow 1 minute of rest in between combos.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 5 – Dumb As

Duration:

30 minutes.

Method:

This program requires some sort of resistance, although it doesn’t have to be a set of dumbbells. You can use any household item of equal weight, i.e. canned food, water bottles, wine bottles (don’t drop them…). If you have a set of 1-5kg dumbbells, great! If you feel your weight is too light, you can increase the reps (50 becomes 100, 20 becomes 40). Don’t forget to warm up and cool down, enjoy!

Exercises:

1. Upper Cuts x 50

2. Lateral Raise x 20

3. Front Raise x 20

4. Straight Punches x 50

5. Bent Over Tri. Extension x 20

6. Squat Jump Press x 20

7. Hooks x 50

8. Reverse Fly x 20

9. Sit-up Punch x 20

3 rounds in total. For a cardio workout, try to complete the entire program without rest.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 4 – Square of Doom

Duration:

30-45 minutes.

Method:

Setup cones in a square, roughly 10m apart. Spidey walk to cone 1, perform 20 x pushups. Spidey walk to cone 2, perform 20 x mountain climbers, and so on. On the second lap sub-out the spidey walk for the lunge walk (see below). Complete 3 full rounds of the program (1 round = 1 lap spidey walk + 1 lap lunge walk with exercises in between). Warm-up and cool-down exercises can be found below – enjoy!

Exercises:

1. Pushups x 20 > Spidey Walk 10m

2. Mountain Climbers x 20 > Spidey Walk 10m

3. Burpees x 20 > Spidey Walk 10m

4. Alternating Reverse Crunch x 20 > Spidey Walk 10m

5. Squat Jumps x 20 > Lunge Walk 10m

6. Kickouts x 20 > Lunge Walk 10m

7. Start Jumps x 20 > Lunge Walk 10m

8. Lateral Leg Raise x 20 > Lunge Walk 10m

3 rounds in total. For a cardio workout, try to complete the entire program without rest.

Warm-Up Exercises:

Cool-Down Exercises:

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Weekly Workout 3 – On The Move

Duration:

30-45 minutes.

Method:

Set up markers 10m apart in a straight line. Begin with 50 pushups, then lunge walk up and back between the cones (20m), then perform 50 mountain climbers, squat hop up and back, and so on following the program below.

Exercises:

1. Pushups x 50 > Lunge Walk 20m

2. Mountain Climbers x 50 > Squat Hop 20m

3. Alternating Reverse Crunch x 50 > Duck Walk 20m

4. Butterfly Toe Touches x 50 > Sumo Walk 20m

5 rounds in total, decreasing reps by 10 each round. Mobile exercises remain at 20m every round.

Warm-Up Exercises:

Cool-Down Exercises:

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