WEEKLY WORKOUTS
01
MAX REPS
Let's test a few exercises out and see how far you get in 8 weeks. We want you to see how many reps you can do in one minute of the following exercises: push ups, air squats, sit ups and max plank. Be sure to write your results down and test yourself week to week! Small progressions make a big difference 💪
02
AMRAP
This week we've got a 15 minute AMRAP workout for you! Do the following exercises and see how many rounds you can get through. Try do this daily and push yourself to get quicker and quicker
5 X Inchworms
10 X Push ups
15 X Jump squats
20 X Reverse lunges
25 X Crunches
03
PILATES
We are slowing it down this week for a pilates workout.
1. 100
2. Single leg extension
3. Double extension
4. Criss cross
5. Gluten bridge
Do 50 seconds on and 15 seconds off. Complete 4 rounds.
04
RESISTANCE BAND
Get your resistance band out and use it for this workout.
1. 3/4 squat
2. Squat pulse
3. Crab walk
4. Duck walk
5. Jump squats
Do 30 seconds on, 15 seconds off and get through 6 rounds.
05
ABS AMRAP
Here's an abs AMRAP workout. Give yourself 10-15 minutes and see how many rounds you can get through!
Deadly Abs Workout
12 x Crunches
24 x Bicycle Crunches
24 x Alt V-Snaps
24 x Mountain Climbers
24 x Wide Mountain Climbers
12 x Toe Touches
24 x Heel Taps
06
RESISTANCE BAND
Get your resistance band out again and let's do this.
1. Kickbacks
2. Abductions
3. Tension squat hold
4. Hip thrust kick
Do 45 seconds on and 15 seconds off. Do each side for 45 seconds each before moving to the next exercise. Complete 4 rounds.
07
FINAL COUNTDOWN
Let's get working this week we are stepping it up and going from 100 to 0.
100 x Air Squats
90 x Shoulder Taps
80 x Heel Taps
70 x Mountain Climbers
60 second plank
50 x Jump Lunges/Regular Lunges
40 x Pop Squats
30 x Push Ups
20 x Sit Ups
10 x CTG Burpees
08
MAX REPS
We want you to test those exercises you did at the start of the challenge. Remember it's push ups, air squats, sit ups and max plank. Be sure to let us know your results.