Cardio/Conditioning + Abs/Core
Regular workout
Created by Danny Kennedy on 27 May 2023, last updated on 27 May 2023.
est. 39 minutes
Equipment
Medicine ball
Thoracic and Chest/Shoulder Opener
8 each side
Reach under as far as you can, open up to the roof
Reach under as far as you can, open up to the roof
KB Hip Flexor Mobility
90 sec, each side
Place as much of your weight as possible into the KB handle, right under the hip bone
Place as much of your weight as possible into the KB handle, right under the hip bone
Pec/Shoulder Stretch
60 sec, each side
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed hand, thumb to the roof, rotate away from the band
Lat Stretch
60 sec, each side
Relaxed grip
Relaxed grip
Running
1 set x 1KM
Superset of 5 sets
Ski Erg
10,8,6,4,2 calories
Deadball Slam
10,8,6,4,2
Repeat new set
Superset of 2 sets
Rower
500m
Push with the heels, pull with the arms. Keep it smooth.
Push with the heels, pull with the arms. Keep it smooth.
Walking Lunges
2 min
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Step slightly off centre, keep weight through the front heel, chest slightly forward, squeeze glutes every time you stand up.
Rest for 90 sec
Repeat new set
Deadmill Sprint
5 sets x 20 sec each
Leave treadmill off, hold rail at the front, sprint as hard as you can against the belt while it's off.
Leave treadmill off, hold rail at the front, sprint as hard as you can against the belt while it's off.
Rest 40 sec between sets
Circuit of 2 rounds
Weighted Sit Up
40 sec
Rest for 20 sec
Hanging Knee Raise
40 sec
Rest for 20 sec
Russian Twist.
40 sec
Rest for 20 sec
Bike Crunch
40 sec
Rest for 20 sec
Plank Hold (forearms)
40 sec
Rest for 20 sec
Repeat new round