Friday's Workout
Today’s workout is our challenge day and it’s all about getting the heart rate up with timed challenges. Try to do as many reps of a move as you can in the 50 secs you have to complete the move. Push yourself to go as fast as you can with good form.
If you only have 30 minutes do circuit 1-2. If you have more aim to complete circuit 1-3. Always take a break when you need to and stop exercising immediately if you feel faint or unwell.
If you have any questions, email me at Sarah@harmone.ca
Circuit 1
Use an interval app like this ONE. And set up a timer for 12 rounds, with 50 secs of work for each exercise and 10 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total).
Squat Thrusters x 50 secs
Plank Hold x 50 secs
Sumo Deadlift to Sumo Squat x 50 secs
Jumping Jacks x 50 secs
Circuit 2
Use an interval app like this ONE. And set up a timer for 12 rounds, with 50 secs of work for each exercise and 10 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total).
Side Lunge Punches x 50 secs
Glute Hold, Chest Press x 50 secs
Russian Twists x 50 secs
Squat Hold x 50 secs
Circuit 3
Use an interval app like this ONE. And set up a timer for 12 rounds, with 50 secs of work for each exercise and 10 secs of rest after every move. Repeat each of the 4 exercises 3 times (so 12 rounds in total).
Alternating Overhead Press x 50 secs
Hamstring Walkouts x 50 secs
Reverse Lunge x 50 secs per side
