So my Crazy friend is injured and I am left to do this workout on my own. I do recommend you do this one with your training buddy!!

 

Warm up:

Light jog for 5 minutes.

 

Workout:

A)  Repeat x 1

  1. 10 x squat jumps
  2. 50 x jump rope
  3. 10 x goblet squats
  4. 100 x jump rope
  5. 10 x burpees
  6. 150 x jump rope
  7. 10 x weighted bulgarian split squat (each leg)
  8. 100 x jump rope
  9. 10 x weighted walking lunges (each leg)
  10. 50 x jump rope
  11. 10 x plank rows (each arm)
  12. 100 x jump rope
  13. 10 x Kettle bell swings
  14. 150 x jump rope
  15. 10 x weighted step ups (each leg)

 

B)  Repeat x 4

15 x Goblet Squats

25 x squat jumps

25 x box jumps or broad jumps

 

C) Repeat x 4

15 x Push ups

30 x crunches

30 x steps

 

D)  Repeat x 4

150 x jump rope

15 x Burpee lateral hops

 

E) ABS – Repeat x 3

15 x bicycle crunches

15 x knee hugs

15 x side crunches left

15 x side crunches Right

 

Start strong and finish Stronger!!

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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