The Bowen Clinic Nelson: Weekly fitness program
HOW TOUGH ARE YOU ???
Want functional fitness ?
Improve your endurance ?
no equipment ?
NO PROBLEM !!!
Week 1
300m sprint
Upper body conditioning
200m sprint
Lower body conditioning
100m sprint
Agility
300m sprint
Core
Rest 30-90 seconds
Repeat 3 times, I promise you will feel so good afterwards !
EXERCISES: ( choose one A or B )
1) UPPER BODY
A > Push ups ( get that nose to the ground) 5 – 25 reps
B> Chin ups ( kids play grounds or fitness tracks are great for this) 5-10 reps
2) CONDITIONING & LOWER BODY
A> Burpees 5 – 20 reps
B> Mountain climbers 20 – 30 reps
3)AGILITY
A> All 4’s crawl 10m out and 10 back
B> Bench jumps 10 reps ( this is where parks are great an alternative is 50 fast toe taps, can use a heavy ball or tree stump. Improvise !!)
4> CORE
A> Plank rotations 12 reps( hold your forearms stable in a plank position and rotate feet from side to side) if this is difficult hold a plank for 30 secs
B> Reverse crunches 10-15 reps ( eyes to the sky, chin off your chest and slowly lower your legs)