10 Mins Core

3 Points
Russian Twist 30s x 2
Plank 30s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 30s x 2

SUMMARY 📝

A really quick and easy 10 minute core workout!! 30s recovery between reps. Click on the exercise to view a Tutorial.

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COACH SIMON NOTES 🍊

10 Mins Legs

3 POINTS
Squats 30s x 2
Calf Raises 30s x 2
Glute Bridge 30s x 2
Reverse Lunge 45s x 2
Wall Sits 30s x 2

10 Mins Arms

3 POINTS
Bicep Curls 40s x 2
Tricep Dips Dumbbells 20s x 2
Bent Over Row 20s x 2
Shoulder Press 20s x 2
Chest Press 20s x 2

12 Mins Core

4 POINTS
Russian Twist 30s x 2
Plank 45s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 60s x 2
Side Planks 15s x 2

12 Mins Legs

4 POINTS
Squats 45s x 2
Calf Raises 30s x 2
Glute Bridge 45s x 2
Reverse Lunge 60s x 2
Wall Sits 45s x 2

15 Mins Core

5 POINTS
Russian Twist 45s x 2
Plank 60s x 2
Dead Bugs 45s x 2
Flutter Kicks 45s x 2
Single Leg Deadlift 60s x 2
Side Planks 30s x 2

15 Mins Legs

5 POINTS

Find the right weights for you on the Goblet Squats. You can also introduce weights for the Calf Raises and Reverse Lunge if you find body weight is too easy.

Squats 45s x 2
Calf Raises 30s x 2
Split Squat 60s x 2
Wall Sits 60s x 2
Hip Abduction Isometric 45s x 2
Crab Walks 45s x 2

20 Mins Legs & Core

8 POINTS
Squats 30s x 2
Russian Twist 30s x 2
Calf Raises 30s x 2
Plank 30s x 2
Glute Bridge 30s x 2
Dead Bugs 30s x 2
Reverse Lunge 30s x 2
Flutter Kicks 30s x 2
Wall Sits 30s x 2
Single Leg Deadlift 30s x 2

Pilates

10 POINTS

Aerobics

10 POINTS

Follow the instructions of the class leader.

Body Combat

10 POINTS

30-45 Mins @ Varied RPE