A workout fit for a queen…… NOT!

Today was Queens Birthday Holiday in Melbourne. I love Public Holidays, it only means one thing for me. Training!! I love the gym because it is so quiet, even driving to the gym is a breeze, no traffic.  And not to mention the coffee afterwards! So no traffic + quiet gym + coffee = AWESOME DAY!

 

Like the title of the post, a workout fit for a queen…… NOT!  Is so true,  I can not even imagine a queen  doing this workout.  However, anyone with active gear and a towel and willing to work hard can do this workout.  It is a great start to your week.  Remember, never miss a Monday!!!

Here is the workout Fit for a Queen….. NOT!

Warm up:  8 min jog or cycle

Workout:

1. 20 -15 -10 – 5

First round do 20 reps of each exercise, then 15, then 10 and then 5 reps.

1. Jumping jacks
2. Star jumps
3. Plank jacks

 

2. 30 x push ups with 2 hop ins

Count the push ups

 

3. 200 m sprint (or 100 jump rope and 50 steps)

10 x Star jumps

Repeat number 3 x 3 

 

4. Tabata: set timer (gymboss) 20 seconds and 10 seconds intervals for 8 rounds.

Squats – advanced do squat jumps

 

5. 30 x decline push ups

 

6. 200 m sprint ( or 100 jump rope and 50 steps – total)

10 x burpees

Repeat number 6 x 3 

 

7. Tabata: gymboss – 20 seconds and 10 seconds intervals for 8 rounds

Lunges – advanced do jump lunges

 

Finisher:

5 x box jumps or broad jumps

20 x jumping jacks

Repeat for 4 minutes

 

ABS:

15 x sprinter sit up

15 x reverse crunches

15 x flutter kicks

15 x crunches

Repeat 3 times