move it monday -...
TRANSCRIPT
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Move itMONDAY
STYLE: FULL BODY BLAST
LOCATION: GYM
SET 115x Weighted* Squats
20x Weighted* Lunge Walks200m incline treadmill sprint
SET 215x Bicep Curl to Shoulder Press
15x Push Ups200m rower sprint
SET 315x Fitball Jacknives/Knee Tucks
20x Fitball Crunches15x Burpees
*Can opt for simply body weight if required
Kickstart your week in the gym with a challenging combo of full body strength and high intensity cardio.
Repeat 3 times – rest 30secs after each set
Repeat 3 times – rest 30secs after each set
Repeat 3 times – rest 30secs after each set
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Time outTUESDAY
STYLE: RUNNING
LOCATION: OUTDOORS
SET YOURSELF A CHALLENGE – Start your timer & begin running at an
easy comfortable pace.
Every 5th minute break out into a
sustained sprint – as fast as you can
maintain for that whole minute.
As you get more advanced, you can opt
for less recovery time and go for every
4th or 3rd minute instead.
Get outdoors, lace up those sneakers
and stretch out your legs after a long
day at the desk
Try for 4x5 minute sets
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Worked outWEDNESDAY
STYLE: RECHARGE
LOCATION: YOGA STUDIO
Skip the mid-week madness by finding
your zen in a power yoga class.
Try out your local hot yoga studio for
a challenge. This is the ideal way to
strengthen and stretch out
those worked muscles
(in your body AND your brain!)
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Turn it upTHURSDAY
STYLE: LOWER BODY STRENGTH
LOCATION: GYM
SET 115x Leg Press
20x Weighted* Sumo Squats20x Weighted* Split Lunges20x Weighted* Squat Jumps
SET 215x Leg Extensions15x Hamstring Curls
30x Weighted* Calf raises
*Can opt for simply body weight if required
Charge up the end of the week with strength training. Save time and split up your target areas, let’s start with
the lower body.
Repeat 3 times – rest 30secs - 1min after each set
Repeat twice – rest 30secs - 1min after each set
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SET 115x Lat Pull Down
15x Dumbbell Bench Press15x Dumbbell Bentover Row
20x Tricep Dips
SET 215x Bicep Curls
15x Tricep Extensions
*Can opt for simply body weight if required
It’s the end of the week! Finish strong with part two of strength training
focussing on your upper body.
Repeat 3 times – rest 30secs - 1min after each set
Repeat twice – rest 30secs - 1min after each set
FabFRIDAY
STYLE: UPPER BODY STRENGTH
LOCATION: GYM
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Find your local set of stairs & start from the bottom.
30x mountain climbers3x stair runs
20x mountain climbers2x stair runs
10x mountain climbers1x stair runs
Take it to the stairs and kick start you saturday with some cardio!
Step it upSATURDAY
STYLE: CORE AND CARDIO
LOCATION: OUTDOORS
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Stretch & moveSUNDAY
STYLE: STRETCH IT OUT
LOCATION: STUDIO OR AT HOME
In the comfort of your own home, slowly go through each body part & hold a stretch for 30 secs - 1 min. Take it one
step further, if you have a foam roller, incorporate that into your stretch routine.