A Greek, Tasmanian and South African on a mission

What do you get when you mix a Greek, Tasmanian and South African together 5:00 am in the morning?

A very intense and serious small group of people working hard in the gym.

Today’s program has a lot of push ups in it and my Greek friend is super fast, so I fell behind quickly in the workout.  His fast push ups definitely set the pace and the intensity for this workout.  I usually catch up with the running but not today (think there should have been more running in the program).

Today’s workout is a great way to start the week (especially with like minded people).

 

Enjoy this one.

 

Warm up:  5- 8 minutes jogging

 

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