Workout Wednesday
/Check this one out girls!
Just in time for the Easter Long Weekend! Whether you are away this weekend or at home, this workout is the perfect one to do by yourself or with a partner!
You need to have a running course set out in your head with 5 stops (stations) along the way, it can be any distance but Id recommend somewhere between 3-5kms. When you plan your run, think of points that you can do some sprint intervals at ie Sprint between the big tree and the wharf, do a sprint up the long stairs, sprint up the hill, each followed by a lower intensity run.
If you are at home, and bub is sleeping, you can do this workout by substituting the running for skipping or step ups (complete 1-2 min in between each set of bodyweight exercises).
Your exercises to be completed at each station are:
1. Ins & Outs
2. Burpees
3. Push-ups
4. Squat/Squat jumps
These exercises need to be completed in the following rep scheme. Depending on your level, you may want to add in the incentive of having a time cap but whatever option you choose make sure you are completing the exercises with good form.
1st station – complete 5 reps of each within 45 sec (rest the remainder of the time)
2nd station – complete 10 reps of each within 1 min 30 sec (rest the remainder of the time)
3rd station - complete 15 reps of each within 2 min 30 sec (rest the remainder of the time)
4th station - complete 20 reps of each within 3 min 30 sec (rest the remainder of the time)
5th station - complete 25 reps of each within 4 min 30 sec (rest the remainder of the time)
When you are close to your finishing point you will complete 50 walking lunges or Stationary Lunges.
We love hearing that you girls are enjoying our workouts! Make sure you comment below to let us know where you did this one and how you found it! Enjoy ✌
Workout WednesdayCheck this one out girls! Just in time for the Easter Long Weekend! Whether you are away this weekend or at home, this workout is the perfect one to do by yourself or with a partner!You need to have a running course set out in your head with 5 stops (stations) along the way, it can be any distance but Id recommend somewhere between 3-5kms. When you plan your run, think of points that you can do some sprint intervals at ie Sprint between the big tree and the wharf, do a sprint up the long stairs, sprint up the hill, each followed by a lower intensity run. If you are at home, and bub is sleeping, you can do this workout by substituting the running for skipping or step ups (complete 1-2 min in between each set of bodyweight exercises). Your exercises to be completed at each station are: 1. Ins & Outs2. Burpees3. Push-ups4. Squat/Squat jumpsThese exercises need to be completed in the following rep scheme. Depending on your level, you may want to add in the incentive of having a time cap but whatever option you choose make sure you are completing the exercises with good form.1st station – complete 5 reps of each within 45 sec (rest the remainder of the time)2nd station – complete 10 reps of each within 1 min 30 sec (rest the remainder of the time)3rd station - complete 15 reps of each within 2 min 30 sec (rest the remainder of the time)4th station - complete 20 reps of each within 3 min 30 sec (rest the remainder of the time)5th station - complete 25 reps of each within 4 min 30 sec (rest the remainder of the time)When you are close to your finishing point you will complete 50 walking lunges or Stationary Lunges.We love hearing that you girls are enjoying our workouts! Make sure you comment below to let us know where you did this one and how you found it! Enjoy ✌#workoutwednesday #stellarperformance #outdoorfitness #mumsfitness #boydweightworkout #workoutideas #anywhereanytimeworkout #gohard #funfitness #fitchicks #groupfitness
Posted by Stellar Performance for Women on Tuesday, 22 March 2016
