Hi Gang
I’ve done a high intensity strength session for you this week. If you want a lower intensity option you can do this workout: https://www.facebook.com/groups/7085635882/permalink/10158197997050883/.
OR go slowly and give yourself extra recovery by pausing the video. There are some advanced moves in here like burpee tuck jumps, if you aren’t confident with them just do a simpler move like a burpee squat. As always please only attempt this if you are well and uninjured. You show take 30 seconds recovery between sets. If you follow my video there is more like 2 minutes of me talking between tracks., so do skip ahead if you know the moves.
High intensity Warmup – 3 minutes
Forward and Backward-Stepping Lunge with Rotation (L+R)
Run on the spot
Lateral Skater (L+R)
Squat Jack (L+R)
Squat Jack with Alternating Touch Down (L+R)
Squat Burpee
Squat Burpee Jump (or no jump)
Push up (knew or tows)
Mountain Climber (L+R)
Shuffle Tap (L+R)
Set 2
Jump Lunge (L+R), Lateral J Tap (L+R)
Begin Ascend / Descend Ladder
1+1 reps ,2+2 reps, so on for 90 seconds
-Recovery 25 seconds
x2 Jump Lunge (or Lunge)
x4 Lateral J Tap
x6 Jump Lunge
x8 Lateral J Tap
x10 Jump Lunge No more!
Or for 45 seconds
Set 3 – 2 minutes
x10 Alligator Pushup (knees or toes)
x20 Donkey Kick
x30 Air Jack (or alternating side step)
x40 Lateral Skater
x50 Speed Jack arms above head (or not, or run on the spot)
Set 4 –
x1 Squat Jump (or no jump)
x1 Switch
x1 Plank Jack (arm to shoulder if you want)
Then x2 of each, x3 of each, climbing the Ladder for 2 minutes
Recovery for 30 seconds
x8 Squat Jump (or no jump)
x8 Switch
x8 Plank Jack
Then x7 of each, x6 of each, working down to x1 of each or as far as you get in 2 minutes. If completed take extra recovery time!
Set 5 2.5 Minutes
Round 1
x5 Shuffle Tap (L+R) (1 for 1)
x5 High Knee Run, Hands Over Head (2 for 1)
x5 Butt Kick x1, Tuck Jump (or jump) x1 (1 for 1)
Round 2
x5 Shuffle Tap (L+R) (1 for 1)
x5 High Knee Run, Hands Over Head (2 for 1)
x10 Butt Kick x1, Tuck Jump (or jump) x1 (1 for 1)
Round 3
x5 Shuffle Tap (L+R) (1 for 1)
x5 High Knee Run, Hands Over Head (2 for 1)
x15 Butt Kick x1, Tuck Jump (or jump) x1 (1 for 1)
Increase Butt Kick x1, Tuck Jump x1 (1 for 1) by 5 reps each round, aiming to climb as high
as possible in 2 minutes
Set 6 2 Minutes
x50 Speed Jack
x40 Lateral Skater (L+R) (1 for 1)
x30 Air Jack
x20 Donkey Kick
x10 Alligator Pushup (L+R) (1 for 1) (knees or toes)
Set 7
x2 Lateral J Tap (L+R) (1 for 1)
x10 Jump Lunge (L+R) (2 for 1) ( or lunges)
x4 Lateral J Tap (L+R) (1 for 1)
x8 Jump Lunge (L+R) (2 for 1)
x6 Lateral J Tap (L+R) (1 for 1)
x6 Jump Lunge (L+R) (2 for 1)
x8 Lateral J Tap (L+R) (1 for 1)
x4 Jump Lunge (L+R) (2 for 1)
x10 Lateral J Tap (L+R) (1 for 1)
x2 Jump Lunge (L+R) (2 for 1)
Maximum of 2 Minutes
Recovery 10 seconds
x2 Lateral J Tap (L+R) (1 for 1)
x4 Jump Lunge (L+R) (2 for 1) (or lunges)
x6 Lateral J Tap (L+R) (1 for 1)
x8 Jump Lunge (L+R) (2 for 1)
x10 Lateral J Tap (L+R) (1 for 1)
For maximum of 1 minute
Set 8
1 minute 20 seconds to try hit all 4 levels
Level 1 – Squat Burpee Jump
Level 2 – Squat Burpee Plank to Hover Jump (or not)
Level 3 – Squat Burpee Plank to Hover Tuck Jump (or jump or not)
Level 4 – Squat Burpee Plank to Hover Tuck Jump & clap (or jump or not)
Collapse & recover
Set 9 Core work 2 minutes
Begin Ladder
1x Cross-Climber (L+R) (2 for 1)
1x Plank Walk To Hover
2x Cross-Climber (L+R) (2 for 1)
2x Plank Walk To Hover
3x Cross-Climber (L+R) (2 for 1)
3x Plank Walk To Hover
x4 of each, 5x of each climbing the Ladder for 1 minute
Sprint Climber for 10 seconds
Continue Ladder for another minutes
There is a video of me doing this and explaining some of the moves here. I’ve filmed each track individually so you can skip or rewind bits. Sorry my donkey kicks and tuck jumps are a bit rubbish.
If you do try this workout please post a pre and post work out selfie in the comments!!!