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The Inside Job - July

My aim for this challenge is to help you develop a happy and positive mindset as
well as a strong toned body. I have done the work for you and created
your home workouts all you have to do is complete them! The only thing you need is water weights for resistance. You can fill empty milk bottles with water etc.

Now is not the time to let your health slip if anything this virus should encourage us to take care of our health more so than ever, so focus on eating a whole nutritious diet and teamed with exercise will help you lead and
live a healthier lifestyle.

Workout 1

Exercise

Inch Worms

Sit Ups

Squat Jumps

Push Ups

Burpees

Up Down Planks

Time

30 secs work 30 sec rest

or 40 secs work 20 sec rest

Take 1 minute rest
when a full round is
completed

Repeat for 25mins

Workout 2

Exercise

Chest Press into Chest Fly W/W

Seated Shoulder Press W/W

Seated Tricep Extension W/W

Single Arm Row R W/W

Single Arm Row L W/W

Lateral Raises W/W

Time

30 secs work 30 sec rest

or 40 secs work 20 sec rest

Take 1 minute rest
when a full round is
completed

Repeat for 25mins

Workout 3

Exercise

Single Leg Deadlift L W/W

Single Leg Deadlift R W/W

Lunges W/W

Sumo Squat W/W

Low Lunge Skaters W/W
Frog Pumps

Time

 30 secs work 30 sec rest

or 40 secs work 20 sec rest

Take 1 minute rest
when a full round is
completed

Repeat for 25mins

Workout 4

Exercise

V Sit Ups

Half Squat Burpee

Bird Dogs

Dead Bugs

Side Plank L

Side Plank R

Time

30 secs work 30 sec rest

or 40 secs work 20 sec rest

Take 1 minute rest
when a full round is
completed

Repeat for 25mins

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