WARM UP

You can run straight through this (6 minutes) or take some breaks if you need to:

• 60 seconds light jog on spot

• 30 seconds star jumps

• 60 seconds light jog on the spot

• 30 seconds of bodyweight squats

• 60 seconds light jog on the spot

• 30 seconds of bodyweight lunges

• 60 seconds light jog on the spot

• 30 seconds of bodyweight press ups
(knees down if you need to)

MAIN SET

1. UPPER BODY

40 seconds T PRESS UPS 20 seconds REST
40 seconds DIPS 20 seconds REST
40 seconds REVERSE ANGELS 20 seconds REST
60 seconds extra rest

Repeat 3 times total = 12 minutes

1. LOWER BODY

40 seconds LEFT SINGLE LEG SQUAT 20 seconds REST
40 seconds RIGHT SINGLE LEG SQUAT 20 seconds REST
40 seconds LEFT GLUTE BRIDGE 20 seconds REST
40 seconds RIGHT GLUTE BRIDGE 20 seconds REST
40 seconds LEFT SINGLE LEG DEADLIFT 20 seconds REST
40 seconds RIGHT SINGLE LEG DEADLIFT 20 seconds REST
60 seconds extra rest

Repeat 2 times total = 14 minutes

3. CORE

1 x max length plank (with good form!)
30 seconds rest
1 x max length left side plank (with good form!)
30 seconds rest
1 x max length right side plank (with good form!)
30 seconds rest
60 seconds deadbugs to finish!

STRETCH

6 minute stretch for cool down…