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SQUAD: TRANSFORMATION WEEK 2, WORKOUT 1

Thursday, October 18, 2018, In Fitness by

We’re turning up the intensity for this week’s workout. This session will challenge your ability to control your own bodyweight with no equipment needed. Don’t be fooled – it won’t be easy! It’s designed for maximum impact in minimal time. Your goal? Complete all exercises in the circuit with no break.

If you don’t have cardio equipment available, try one minute of high knees or shuttle runs.

If intense circuits are a new addition to your training plan, start with three rounds and manage the intensity. Take longer breaks between sets and don’t go too fast too early on your cardio intervals. If you’re a regular to HIIT or other intense training programs, aim for 3-5 rounds. Pick your least favourite cardio piece and go for it, we recommend the rower as a great full body, low impact option.


WARM UP

Spiderman Lunge
5 reps each side

Begin in the push up position, bring your right foot just outside your right hand and try to keep your back knee off the ground. Lift your chest and use your breath to move deeper into this position with every exhale.

Prone Rotation
5 reps each side

From the spiderman position, place your left hand on the ground directly underneath your left shoulder. Open up the right side of your body by rotating the right arm up, stacking the shoulders on top of each other.

WORKOUT

A1: Lateral Push Up
10 reps

Just like a normal push up, with slight movement to the side. Ensure your wrists sit underneath your shoulders when you move and the upper arm moves at about a 45 degree angle to the body.

A2: Spiderman Lunge
10 reps each side

Begin in the push up position, bring your right foot just outside your right hand and try to keep your back knee off the ground. Lift your chest and use your breath to move deeper into this position with every exhale.

A3: Cardio
30 calories

Select a piece of cardio equipment. Whichever you choose, manage your intensity level as 30 calories can be surprisingly challenging!

A4: Plyo Single Leg Drive
10 reps each side

Step back into a reverse lunge touching the ground with the opposite hand to your working leg. Forcefully drive off the front leg with a little hop at the top of the movement.

A5: Modified Burpee
10 reps

Start standing tall, stepping back one leg at a time until you are in the top of a push up position. Jump your feet to your hands, stand up and get some air to finish the exercise.

COOL DOWN

Runners Lunge
2 minutes each side

Similar to the spiderman lunge, however as your bring your leg to sit behind your hand, turn your toe out and roll onto the outside blade of your foot.

What do you think?