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Complete this 10 times
* A marching plank; whilst planking, lift a foot off the ground then gently place it back down. Then do the same with the other foot.
This is a well known cross-fit workout and will really challenge you, both your muscle endurance and your cardiovascular fitness.
For every minute complete 5 burpees, 10 push-ups and 15 squats. Continue for as long as you can until you can no longer complete all three exercises within the minute.
Start with 10 reps of each exercise, then, complete 9 reps, then 8 reps, and keep reducing the reps each round until you’re down to 1.
The exercises are;
As with all your workouts, it will benefit you if you stretch at the end of it.
You will need to find some stairs.
Complete this 10-20 times;
Side Touches
4 rounds of;
For this one you will need a kettlebell (the weight of the kettlebell will depend on your fitness and strength, but a rough guideline would be somewhere between 10kg and 20kg). This workout is not suitable for anyone with lower back issues.
Set your timer for 90 seconds and complete this every 90 seconds. Go for as many rounds as you can until you can no longer make time. (If you want to make the workout longer, reduce the reps to 7 per exercise and continue.)
Tuck Jumps
Part A
Within 8 minutes, complete as many rounds of the following as possible;
Part B
Within 5 minutes, complete as many squat jumps as possible.
(To give you an idea of what is possible, I have seen someone complete 100. This works out at 20 per minute, or 10 every 30 seconds.)
A goanna push-up; as you lower your body, draw a knee towards your elbow at the same time. When you push back up, return the foot back to the ground beside the other foot. Repeat, but with the other foot this time.
Complete this 5 times.
As mentioned before, stretch at the end of the workout.
Supermans
Mountain Climbers
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