NO EXCUSES !!! WEEK 2

 

EXERCISES: ( choose one A or B )

1) UPPER BODY

A > Push ups / diamond 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 ( stop every 10 reps and 10 x knee to elbow, in a plank position)

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)

C> Hold a plank and reach alternate arms out in front of you as if to high five. 12 reps