ADVANCED
Depending On Your Fitness Level/Experience Perform Any One Of The Following Routines 4-6 Times Per Week:
Each Workout Should Include 7-10 Rounds Of Your Chosen Routine.
Perform The Following Bodyweight Movements For 35/40secs Each. No Rest Between Each Exercise. Rest For 30secs At The End Of Each Round:
Please Note: It Is Vital That You Warm Up And Cool Down For At Least 10mins Before And After Exercise. (Please Contact For Help Or Suggestions)
ROUTINE 1
Press Ups
- Feet Together
- Elbows Close To Ribs
- Engage Core Throughout
- Don’t Let Hips Collapse To Ground Ahead Of Torso
- Modification WIth Knees On Ground If Necessary
Wide Press Up
- Hands More Than Shoulder Width Apart
- Feet Together
- Flat Back
- Core Engaged
Squat Thrusts
- Wrists, Elbows & Shoulders In Line
- Flat Back
- Core Engaged
- Feet Shoulder Width Apart
- Move Feet Forward Towards Elbows
Squat Pulses
- Feet Slightly More Than Shoulder Width Apart And Pointing Slightly Outward
- Head And Chest Up
- Back Straight
- Hands Behind Head
- Think About Using Hips As A Hinge
Diamond Press Up
- Hands Inside Shoulder Width Apart Fingers And Thumbs Are Together Making a ‘Diamond’ Shape
- Feet Together
- Flat Back
- Core Engaged
Plank
- Elbows On Mat
- Hands Flat Palms Touching Mat
- Feet Together
- Elbows, And Shoulders In Line
- Look Forward
- Pull Shoulder Blades Together
- Pull Belly Button Into Spine
- Don’t Let Hips Fall Below Level Of Torso
- Keep Back Flat
Squat Jumps
- Feet Slightly More Than Shoulder Width Apart And Pointing Slightly Outward
- Head And Chest Up
- Back Straight
- Hands Behind Head
- Squat Down To Just Below Knees
Elevated Press Up
- Feet Shoulder Width Apart
- Elbows Close To Ribs
- Engage Core Throughout
- Don’t Let Hips Collapse To Ground Ahead Of Torso
Sideplank (Left Side & Right Side)
- Up On One Elbow
- Forearm And Palm Flat On Mat
- Shoulder And Elbow In Line
- Feet Stacked
- Opposite Arm Raised
- Keep Body In Straight Line
Mountain Climbers
- Flat Back
- Core Engaged
- Pull Belly Button Into Spine
ROUTINE 2
Twp Step Dash (Side To Side)
Jacknives
Tuck Jumps
Walking 6 Inches
Twp Step Dash (Forward & Back)
Bicycle Crunch
Long Jumps
Lunges
Side Lunges
Lower Ab Crunches
- Feet Shoulder Width Apart
- Knees Slightly Bent
- On Balls Of Feet
- Straight Legs
- Straight Arms
- Meet In The Middle
- Feet Shoulder Width Apart
- Swing Arms To Help With Jump
- On Sit Bones
- Shoulders Off Ground
- Feet 6 Inches Off Ground
- On Balls Of Feet
- Swipe Floor With Same Hand as Forward Foot
- Swipe Floor With Same Hand As Back Foot
- Shoulders Off The Ground
- Opposite Elbow Reaches For Opposite Knee
- Other Leg Stays Straight & Elevated Off Ground
- Bend Knees
- Swing Arms
- Feet Shoulder Width Apart
- Shoulders Back And Relaxed
- Back Straight
- Step Forward With One Leg Until Both Knees Are Bent At A 90 Degree Angle
- Front Knee Should Be Directly Above Ankle
- Other Knee Doesn’t Touch The Floor
- Keep Weight In Your Heel
- Push Back To Standing Position
- Chest And Head Up
- Touch Front Foot With Same Hand
- Rest On Elbows
- Legs/Feet Together
- Full Leg Extension
ROUTINE 3
Burpee, Press Up & Tuck Jump
- Core Engaged
- Perform 3 Exercises In A Continuous Motion
Bear Crawl Plank Position
- Flat Back
- Core Engaged
- Knees Bent At Near 90 Degree Angle
Sit Up & Reach
- Sit Up To Knees
- Reach Arms Up
- Engage Core Throughout
Spiderman Press Up
- Same Knee Meets Same Elbow
- Core Engaged
Leg Drops
- Rest On Elbows
- Legs Straight
- Face Forward
- Feet Never Touch The Ground
Bear Crawl
- Flat Back
- Core Engaged
- Opposite Leg & Hand Move At Same Time
- Small Movement
Squats & Elbow To Knee
- Head & Chest UP
- Feet Pointing Slightly Out
- Hands Behind Head
- Reach For Knee With Opposite Elbow
Burpees
- Core Engaged
- Full Press Up Position
- Jump Into The Air
- Clap Hands Above Head
Get Ups
- Use Momentum
- Stand Up Straight
Sideplank Reach Through (Left & Right)
- Up On One Elbow
- Forearm And Palm Flat On Mat
- Shoulder And Elbow In Line
- Feet Stacked
- Opposite Arm Raised
- Keep Body In Straight Line
- Reach Through And Touch Shoulder Blade
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When Fitness Level Increases Try One/ A Combination Of The Following:
1. Increase Time.
2. Decrease Rest Period.
3. Perform Run Then A Workout Routine Later During The Same Day.
4. Perform Workout Immediately After Run.
5. Combine Two/Three Home Workout Routines.
6. Run/Walk And Complete Two/Three Workout Routines.
RUNS
Depending On Fitness Level/Experience And Accessibility
1. 7km - 10km - Set Your Own Pace
2. Hill Sprints - Find A Hill Of A Manageable Size (At Least 25m Long) - Sprint Up & Light Jog Back Down - 10-20 Sprints
3. Middle Distance Running - 400m - 800m Approximate Distance - Run The Distance As Quickly As Possible. Take As Much Time As You Need To Recover And Go Again! 7-12 Runs
4. Fartlek (Swedish Speed Play) 7km - 10km - Set Your Own Pace - Use Landmarks And Increase Speed Between Them, For Example, Space Between Two Posts, Increase Speed For This Distance @ 60% - 90% Of Maximum Speed.
Please Note: When Fitness Levels Increase Simply Increase Distance, Intensity, Or Both To Suit Your Level.