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The Inside Job - May

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

Jump Jacks

Russian Twists

Bird Dog Right

Bird Dog Left

Plank Rotation

Squat & Shoot

 

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

Z Shoulder Press W/W

Chest Flys W/W

Seated Lateral Raise W/W

Tricep Dips

W/W Seated Bicep Curl

Wide Bent Over Row W/W

Reps

12-15

12-15

15-20

15-20

15-20

15-20

Sets

4

4

4

4

4

4

Workout 3

Exercise

Fire Hyrdrants

Squat & Press W/W

W/W Glute Bridge
Curtsy Lunge
Calf Raise

Straight Leg Deadlift

Reps

15 E/L

15

20

10 E/L

25

15

Sets

4

5

4

4

4

5

Workout 4

Exercise

Prisoner Squats

Heel Taps

High Knees
Shoulder Taps

Reverse Crunch

Mountain Climbers

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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