Lerentia Strydom You don’t have to be extreme, just consistent.
You can’t expect to succeed if you only put in work on the days you feel like it. Here is a plan, follow it consistently and you will start seeing results.
Day 1
Warm-up
100 x jump rope
10 x sideways shuffle
20 x jumping jacks
Repeat x 3
Workout
- minute repeats: you repeat the exercises in the group for 10 minutes. Rest as little as possible.
Every minute on the minute there will be an exercise you must do in that group. Please check what is the exercise. And set your timer for every minute.
1. 10 x squat and shoulder press
2. 10 x box jumps (or broad jumps)
3. 10 x suicide planks
4. 10 x lateral jumps
5. 10 x Russian twists
** every minute on the minute= 3 x burpees
1. 10 x overhead lunges (each leg)
2. 10 x burpee box jumps
3. 10 x squats DB
4. 10 x broad jumps
5. 10 x jack knives with DB
** every minute on the minute = 10 x mountain climbers (each leg)
1. 10 x DB burpees
2. 10 x step ups (each leg)
3. 10 x Mountain climbers (each leg)
4. 10 x Burpee lateral hops
5. 10 x sit ups with DB (arms straight)
** every minute on the minute = 5 x tuck jumps
1. 10 x sumo squat and shoulder press
2. 10 x decline push ups
3. 10 x mountain climbers (each leg) and 10 x high knees (each leg)
4. 10 x sideways shuffles (about 2 m) and 1 squat after each shuffle
5. 10 x double crunches with DB
** every minute on the minute = 6 x jump lunges
ABS:
15 x sprinters sit up
15 x double crunches
15 x bicycles
15 x crunches
Repeat 3 times.
Day 2
Warm up:
10 x push ups
10 x mountain climbers (each leg)
10 x suicide planks
10 x sideways shuffles
Repeat x 3
Workout
1.
- 30 -20-10 x squat jumps
- 10 – 10 – 10 x sideways high knees
- 30 – 20- 10 x Skater lunges (total)
First round you do 30 squat jumps, 10 sideways high knees and 30 skater lunges, then 20 squat jumps, 10 sideways high knees and 20 skater lunges, then 10 squat jumps, 10 sideways high knees and 10 skater lunges.
2.
1. 30- 20 -10 x jump lunges
2. 10- 10- 10 x Heismans
3. 30- 20- 10 x skater lunges
First round you do 30 jump lunges, 10 heismans, 30 skater lunges, then 20 jump lunges, 10 heismans and 20 skater lunges, then 10 jump lunges, 10 heismans and 10 skater lunges.
3.
- 30- 20- 10 x Lateral hops over DB (each side)
- 10- 10- 10 x sideways shuffle
- 30- 20- 10 x skater lunges
First round you do 30 lateral hops, 10 sideways shuffle and 30 skater lunges, then 20 lateral hops, 10 sideways shuffle and 20 skater lunges and then 10 lateral hops, 10 sideways shuffle and 10 skater lunges.
4.
1. 15 -10 -5 x 8 mountain climbers (total) and 1 burpee = 1 rep
2. 30- 20- 10 x skater lunges
First round you do 15 mountain climbers and burpee, 30 skater lunges, then 10 mountain climbers and burpee, 20 skater lunges and then 5 mountain climbers and burpee and 10 skater lunges.
Finisher: Tabata (8 rounds of 20 seconds work and 10 seconds rest- alternate between 2 exercises, 20 sec squat jumps, rest, 20 seconds shoulder press.
ABS
20 x side crunches R
10 x double crunches
Day 3
Warm up:
20 x toe hold squats
10 x burpees
Repeat x3
Workout:
Work from number 1 – 7.
- 50 step up (each leg)
- 25 x push up burpees
- 10 x broad jumps
10 x squat jumps
10 x burpees
- 1 x 400 m (Beginners and intermediate) and 800m (advanced) – if you don’t have space do 150 jump rope and 50 steps (advanced repeat x 2)
- 200 x mountain climbers (each leg)
- 200 x steps (each leg)
- 200 x jump rope
Repeat number 3 and 4
Finisher:
10 step up L and R
Run 100m or 50 steps
30 mountain climbers (total)
Repeat x 3
ABS:
20 x jack knives
20 x bicycles
30 sec elbow plank
Repeat 3 x
