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.