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.
Heidi
Heidi, Heidi, Heidi, Ho- Up HILL We Go ! Designed for an outdoor course - modify if indoors
Warm-Up
Light job 300m 30 JJ to plyo lunge L/R (Jack or StarJump - lunge L/R - jumping if able is 1 rep)
Vertical rapid jumps x 20 w/ 5 push-ups. Repeat 3 times
Main Set: AMRAP: As many rounds as possible in 12 minutes
UpHill Steep Incline: Broad Jumps x 6
Continue running up hill - at least 150m
6 Cross Over Push Ups at Top
Run BACKWARDS down hill - wide leg for balance as needed
Rest
Tabata Squat: 20min squat, 10 min slow rise w/ jump; return to low squat: repeat 8 times (4min total)
Killer Abs - do at least 3 variations for at least 100 reps or timed planks (try 2 min)