Get it on

 "The courage we desire and prize is not the courage to die decently, but to live manfully." Thomas Carlyle

If you're working on fitness this year, check out the below weekly workout. Perfect for all fitness levels. If you're a beginner take it slow, if you've been at it for a while, focus on finishing each workout as fast as possible.

Step it up and get fit

Step it up and get fit


General Warm up Before All Workouts


· Push Ups 5

· Bodyweight Squats 10

· Mountain Climbers 20 (10 per side)


· Chest Expansion (Resistance Band or towel) 5

· Shoulder Rolls with Resistance Band 10

· Arm Circles 10 – 15 per arm, backward and forward, starting with small circles and getting bigger

· Leg Swings 10 – 15 per leg, backward and forward


This is a 10 exercise circuit. Each exercise is performed for 40 seconds on, 20 second off. In other words, you perform exercise one for 40 seconds, rest 20 seconds, perform exercise two for 40 seconds, rest 20 seconds, etc., and all the way through exercise ten. You then rest 1 minute before starting again for 2 to 3 total rounds.


REST WHEN YOU NEED TO! Go as quickly as you are able.



Equipment needed: Dumbbell (or Kettle bell or milk jug filled with water or sand) and a step or chair.


Monday (40 seconds on, 20 seconds rest)

  • 1 Arm Clean and Press Right arm

  • 1 Arm Clean and Press Left Arm

  • Goblet Squat

  • 1 Arm Row Right Arm

  • 1 Arm Row Left Arm

  • Speed Skater

  • Push Ups

  • Wall Squats

  • Alternate Reverse Lunge

  • Skier Swings

  • Rest 1 minute. Repeat for 2 or 3 rounds



Tuesday

  • 30 minute interval run (60 second sprint/30 second jog)



On Wednesday add the following circuit to Monday's workout (40 seconds on, 20 seconds rest)

  • 1 Hand Farmer's Walk 40 seconds duration (repeat with opposite hand-that's 1)

  • 1 Mile run

  • Crunches

  • V-ups

Thursday

  • 15 minute interval run (30 second sprint/60 second jog)

  • 50 air squats

  • 25 burpees

  • 15 minute interval run (30 second sprint/60 second jog)



On Friday add the following circuit  to Monday's workout (40 seconds on, 20 seconds rest)

  • Crunches

  • V-ups

  • Wide Arm pushups

  • Burpees