Lerentia Strydom Dirty Thirty workout of the week. And this has nothing to do with your age.
Do this workout to make you fitter and burn calories long after the workout.
Remember Start strong and finish stronger!
Warm up: 5-10 minutes of jogging or bicycle
-
- 30 x mountain climbers (each leg)
- 30 x DB swings
- 30 x goblet squats
- 30 x squat and shoulder press
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES BEFORE MOVING ON TO NUMBER 2***
2.
2.1 30 x leg raises
2.2 30 x jumping jacks
2.3 30 x push ups
2.4 30 x lateral hops
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES BEFORE MOVING ON TO NUMBER 3***
3.
3.1 30 x Russian twists
3.2 30 x lunge and twist (count the twist)
3.3 30 x Uprigth rows
3.4 30 x Bicycle crunches (each side)
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES BEFORE MOVING ON TO NUMBER 4***
4.
4.1 30 x sit ups with DB
4.2 30 x Overhead extensions
4.3 30 x jumping jacks with DB
4.4 30 x footballers
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES BEFORE MOVING ON TO NUMBER 5***
5.
5.1 30 x double crunches
5.2 30 x side lunges (total)
5.3 30 x burpees
5.4 30 x high knees (each leg)
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES BEFORE MOVING ON TO NUMBER 6***
6.
6.1. 30 x plank rows (total)
6.2 30 x lunge and shoulder press (count the press)
6.3 30 x double foot steps
6.4 30 x half burpees
*** RUN 160 X STEPS (total) AT ANY TIME IN THIS GROUP OF EXERCISES ***
ABS:
30 seconds elbow plank
30 seconds suicide plank
30 seconds rest
Repeat x 3
Let me know how it goes.
“It all starts with fitness”
