Workout: Ignition

Session Style: Strength circuit

Equipment: Stop watch (i-phone / i-pod) and step / bench

Time:  approx. 40 minutes

Warm up: 5 minutes light jog / run / cardio machines and stretch

Session: Do each exercise for 30 seconds.  Push to do as many repetitions as you can (still maintaining your form) then rest for 30 seconds. Do each exercise then rest for 3 to 5 minutes and then repeat for a second round.

Exercise Notes Equip.
1 High Knees Walking, jogging or running with high knees (up to hip height)
2 Star Jumps
3 Push Ups on knees or against a wall
4 Squats Push down through the heels, knees aligned over the toes
5 Plank hold on hands Just hold the position for 30 secs
6 Step ups Alternate lead leg – go as fast as you can step / bench
7 Side plank – right On your elbows and feet – drive your hip up off the ground
8 Side plank – left
9 Walking lunges Focus on lunging deep as possible.  Push through your front heel and back toe
10 Sit Ups Put your hands on your knees and come up until your elbows reach you knees
11 High Knees – again
12 Walking mountain climbers On hands and feet, in plank position, bring right leg to right hand and then left to left and continue to switch
13 Punches upwards Punch upwards into the sky
14 Squats – again

Core: Do core after your second round of the circuit.  Hold each position for 30 seconds and rest for 30 seconds.

  • Plank – front on elbows
  • Side Plank – right
  • Side Plank – left
  • Plank – front on hands
  • Side Plank – right
  • Side Plank – left

Warm Down: 5 – 10 minutes full body stretching

Report in to Coach: Send in how many reps you did for each round.  Put an ‘and’ between the number for each round, like so: