SUNDAY COMMUNITY SESSION – FREE at 3PM

Haven’t had time to train since this whole COVID thing has turned your life upside down?  

Need to blow off some steam and work off some stress?

Want to connect with people?

Join us at 3pm for a free workout, streamed live on Zoom.

Use Zoom meeting ID 564-549-610 and password “community” to join in.

Today’s workout requires little experience.  Much of what you’ll be doing can be scaled or modified if needed, so don’t stress.  Jump in and have a go.  

All you will need is a weighted object about 5-10kg (lighter or heavier if you want).  If you have not got a weight, throw some books or canned food into a bag, or fill a bucket with water or dirt.  Use your imagination.

WORKOUT OF THE DAY

WARM-UP

Jogging, Star Jumps, Hip Swings, Squats, Push-ups, Sit-ups, Half Hindus, Frogs

CORE WORKOUT

2 rounds of 30 secs in each position:

Plank – Side Plank – Side Plank – Hollow Hold – Superman Hold

SHOULDER WORKOUT

7 min AMRAP (as many reps as possible) of:

5 Strict Handstand Push-ups or 10 Polar Bear Push-ups or 10 regular Push-ups

15 Crunches

20m Bear Crawl (10m forward/10m backward)

15 Toe Touches

10 Grappler Rows (5 on each side)

LEG WORKOUT

10 min AMRAP (as many reps as possible) of:

25 Jumping Double Taps or 25 Jumping Single Taps 

15 Goblet Squats

10 Frogs

5 Explodes

20 Russian Twists