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