Online Class 18

This week I’d like us all to try and follow the routine below, and then pick a set a day for each day of the week. Take day 7 as a rest day

Only do good form versions of everything, even if you can’t complete the full set..

SET 1

1 situp

2 leg raises

3 press ups

4 squat thrusts

5 burpees

6 jumping jacks

Sprint on the spot for a count of 7

SET 2

7 situps

6 leg raises

5 press ups

4 squat thrusts

3 burpees

2 jumping jacks

Sprint on the spot for a count of 1

SET 3

Plank on elbows (count of 10)

Side plank standing on right arm (count of 20)

Side plank standing on left arm (count of 20)

Plank on hands, left leg in air (count of 10)

Plank on hands, right leg in air (count of 10)

SET 4

Alternate squat thrusts (mountain climbers) (count of 10)

Reverse plank on hands (count of 10)

Reverse plank on hands, left leg raised 30 cm (count 10) (keep butt up so body is straight)

Reverse plank on hands, right leg raised 30 cm (count 10)

Shadow sparring count of 30

SET 5

10 press ups

20 front kicks (both stances)

10 situps

20 jab/cross (both stances)

10 squats

20 roundhouses each stance (front leg)

Sprint on the spot count of 10

SET 6

20 lunges left leg

20 lunges (right leg)

10 jump squats

Stand up from sitting on the floor 10 times

20 squat kicks (alternate legs

Shadow sparring with eyes closed for count of 30