Below is a list of workouts that we have completed ourselves, in classes, or with our clients. It is our committment to
help make Australia healthier so we've posted details about the workouts for you to try yourselves.
12 Days of Christmas
Like the song, 12 Days of Christmas, be prepared to layer this work-out - "On the first day of Christmas my true love gave to me... ... tra la la la la". Layer the following: 12 total sets: start with 1 x1. Then 2, 1. . Etc. Till you do 12, 11, 10, .... to 1 as your last set. Perform general warm up pre-work out and gentle cool down post.
1 x 1 min Plank Hold (modify as need)
200 meter Run
3 Push Ups
4 Tricep Dips (or kneeling tri extension with barbell)
5 Chin Ups (modify as need - eg. jumping chins)
6 Pistol (3 each leg - single leg squat as low as able)
7 Overhead Walking Lunge
8 Rockers (weight plate at chest to overhead press)
9 Kettlebell Swings
10 Medicine Ball Slams
11 Wall Balls (med ball squat to o/head throw to wall)
12 Burpees
by Your Coach