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

10. 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.

1. 30 -20-10 x squat jumps
2. 10 – 10 – 10 x sideways high knees
3. 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.

1. 30- 20- 10 x Lateral hops over DB (each side)
2. 10- 10- 10 x sideways shuffle
3. 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.

Squat jumps

Shoulder press

 

ABS

20 x side crunches L

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.

 

1. 50 step up (each leg)
2. 25 x push up burpees
3. 10 x broad jumps

10 x squat jumps

10 x burpees

4. 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)
5. 200 x mountain climbers (each leg)
6. 200 x steps (each leg)
7. 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