Fast Track to Fitness

I’ve created a quick (20-25 minute) full body intense workout that will help you kick start a new exercise routine for the school year.

Warm-up:

Put on your favorite song and dance around, do jacks, jog on the spot, boxer shuffle side to side, high knees, bum kicks etc. Any movements to get your heart rate up and your muscles warmed.

For each set below:

Exercise a) do as many reps for 20 seconds, rest for 10 seconds and repeat.

Exercise b) do as many reps as you can for 30 seconds and with no rest go straight into:

Exercise c) (an isometric or hold) for 30 seconds.

Take a quick water break if needed and move on to the next set within 30 seconds. If you don’t have weights, use detergent bottles, juice jugs or a duffle bag/backsack filled with things.

Hustle:

Set 1– a) Pushups b) Chest Press c) Forearm Plank

Set 2 – a) Holding Weights at shoulder level, Squat and stand to your toes while pressing weights overhead b) Jump Squats +/- weights c) Wall Sit (back against wall, knees at 90)

Set 3 – a) Mountain climbers (knees to chest) b) Plank Jacks (jumping jack legs while in a straight arm plank c) Straight Arm Plank

Set 4 – a) Plie Squat to an Upright Row b) Plie Squat Jumps +/- weight c) Plie Squat Hold

Set 5 – a) Right Rear Lunge to knee up and Hammer Curl b) Split Jumps c) Hold Right Rear Lunge

Set 6 – a) Left Rear Lunge to knee up and Biceps Curl b) Split Jumps c) Hold Left Rear Lunge

If you have more time, repeat the entire workout from the start or take some time to do a core challenge:

Core Challenge:

1) Abdominal Crunch (+/- weights) 20” work/10” rest 4X

2) Reverse Crunch 20” work/10” rest 4x

3) Side Forearm Plank Hip Dips 20” work/10” rest 2X – HOLD 30”

4) Switch sides and repeat

5) Forearm Plank with Knee Dips 20” work/10” rest 3X – Hold 30”

Take some time to stretch and enjoy the rest of the day!