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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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