INTERMEDIATE
Depending On Your Fitness Level/Experience Perform Any One Of The Following Routines 2-5 Times Per Week:
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Each Workout Should Include 4-7 Rounds Of Your Chosen Routine.
Perform The Following Bodyweight Movements For 30/35secs Each. Rest For 5secs Between Each Exercise And For 40secs 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
Squats
- Feet Slightly More Than Shoulder Width Apart And Pointing Slightly Outward
- Head And Chest Up
- Back Straight
- Hands Behind Head
- Drive Heels Into Ground & Return To Standing
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
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
Plank
- 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
Mountain Climbers
- Flat Back
- Core Engaged
- Pull Belly Button Into Spine
Sideplank Left 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
Sideplank 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
ROUTINE 2
Jumping Jacks
Tuck Jumps
- Feet Shoulder Width Apart
- Swing Arms To Help With Jump
Walkout Press Up
- Back Flat
- Core Engaged
- Full Press Up Position
- Return To Full STanding Position
Squat Thrusts
- Wrists, Elbows & Shoulders In Line
- Flat Back
- Core Engaged
- Feet Shoulder Width Apart
- Move Feet Forward Towards Elbows
Wide Press Up
- Hands More Than Shoulder Width Apart
- Feet Together
- Flat Back
- Core Engaged
Long Jump
- Bend Knees
- Swing Arms
Diamond Press Up
- Hands Inside Shoulder Width Apart Fingers And Thumbs Are Together Making a ‘Diamond’ Shape
- Feet Together
- Flat Back
- Core Engaged
Star Jumps
- On Balls Of Feet
- Chest & Head Up
Bear Crawl Plank Position
- Flat Back
- Core Engaged
- Knees Bent At Near 90 Degree Angle
ROUTINE 3
Burpees
- Core Engaged
- Full Press Up Position
- Jump Into The Air
- Clap Hands Above Head
Crunches (Soles Of Feet Together)
- Neck Neutral, Eyes Up
- Core Always Tensed
Two Step Dash (Forward & Back)
- On Balls Of Feet
- Swipe Floor With Same Hand as Forward Foot
- Swipe Floor With Same Hand As Back Foot
Jacknives
- Straight Legs
- Straight Arms
- Meet In The Middle
Twist & Press Up
- Wrists, Elbows, Shoulders In Line
- Flat Back
- Feet Wide Apart
- Core Engaged
- Pull Belly Button Into Spine
- Elbows Close To Ribs During Press Up
Bicycle Crunches
- Shoulders Off The Ground
- Opposite Elbow Reaches For Opposite Knee
- Other Leg Stays Straight & Elevated Off Ground
Two Step Dash (Side To Side)
- Feet Shoulder Width Apart
- Knees Slightly Bent
- On Balls Of Feet
Reach Through Ankle Touches (Left & Right)
- Shoulders Off The Ground
- Neck Neutral
- Look Up
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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 Perform 2 - 5 Of The Following Movements In 7 Days:
1. 5km - 8km - Set Your Own Pace
2. Hill Sprints - Find A Hill Of A Manageable Size - Sprint Up & Light Jog Back Down - 7-15 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! 5-8 Runs
4. Fartlek (Swedish Speed Play) 5km - 8km - Set Your Own Pace - Use Landmarks And Increase Speed Between Them, For Example, Space Between Two Posts, Increase Speed For This Distance @ 50% - 80% Of Maximum Speed.
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Please Note: When Fitness Levels Increase Simply Increase Distance, Intensity, Or Both To Suit Your Level.