Everything starts from an idea.  It pop-ups in your mind like the best thing that you have thought ever. It is a pure intention, that pushes you to do everything to make it happen.  After this adrenaline moment, you have to deal with reality and understand that to reach that dream you need to:

  • Set up a plan
  • Set small goals
  • Follow a path with discipline
  • Be ready to fail
  • Stay humble

It’s important to dream, it’s the best way to understand the person that you are and your life purpose.  Never stop dreaming but don’t spend all your life only to talk about it.

Therefore, make your dreams come true, or at least follow them.  Write down a plan, and live it as a journey, step by step, goal by goal. For sure you will fail a lot times but it doesn’t matter, it’s part of the game, enjoy it. What matters is not to fail but the lesson that you can learn from each failure.  So keep on dreaming!

Here is this week’s program.

Your plan to reach your fitness goals!

Day 1:

Warm up:

100 x jump rope

10 x side ways shuffle

20 x jumping jacks

Repeat x 3

Workout:

  1. Repeat 5 times
    1. 5 x burpee broad jumps
    2. 20 x shoulder press

 

  1. Repeat 5 times
    1. 200 m sprint (no space to sprint= 150 jump rope)
    2. 20 x push ups

 

  1. Repeat 5 times
    1. 10 x shuttle runs (10m)
    2. 20 x dips

 

  1. Repeat 5 times
    1. 10 x broad jumps and 2 hops back
    2. 20 x DB squat

 

  1. Repeat 5 times
    1. 50 x jump rope
    2. 20 x push up and row (L and R = 1)

 

Finisher:

Run 100 m (or 100 x jump rope) and 30 seconds plank

Run 200 m (or 150 x jump rope) and 30 seconds burpees

Run 300 m (or 200 x jump rope) and 30 seconds squat

Run 400 m (or 250 x jump rope)

 

ABS:

25 x V sit up

25 x bicycles

25 x sit ups

Repeat 3 times.

Day 2:

Warm up:

10 x push ups

10 x mountain climbers

10 x suicide planks 

10 x high knees

Repeat x 3

Workout:

Beginners: 9 Reps

Intermediate: 15 reps

Advanced: 21 reps

Round 1:

  1. Push ups
  2. Mountain climbers
  3. Squat jumps
  4. Squat and shoulder press
  5. 10 x 10m sprints

Repeat 3 times

Round 2:

  1. Shoulder press
  2. Lunge pulse (each leg)
  3. High knees (each leg)
  4. Lateral Jumps (each side)
  5. 5 x 20 m sprints

Repeat 3 times

Finisher:

150 x jump rope and 20 x push ups

120 x jump rope and 15 x push ups

100 x jump rope and 10 x push ups

ABS:

20 x crunches

20 x side crunches L

20 x side crunches R

20 x leg raises

Repeat 3 x

 

Day 3:

Warm up:

5-8 minutes jog or bicycle

 

Workout:

ADD ON: you always start with number one, then it is number 1 and 2, number 1,2 and 3, then number 1,2,3 and 4, etc.

  1. 150 x jump rope
  2. 80 x steps
  3. 50 x mountain climbers (each leg)
  4. 10 x Burpees
  5. 20 x step ups (each leg)
  6. 20 x Bulgarian split squat (each leg)
  7. 20 x dips
  8. 10 x man makers
  9. 20 x jack knives
  10. 10 x half burpees

 

ABS:

20 x Russian twist

20 x crunches

20 x reverse crunches

20 x bicycle

Repeat 3 times

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Lerentia Strydom

One of Melbourne's top personal trainers and founder of the Strydom Method. She has dedicated her professional life to find the absolute best way of training. Lerentia has helped thousands' to get healthier, fitter and leaner than ever before.

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