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The Inside Job - October

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

W/W Squat & Press

Up Down Plank

W/W Frog Pumps

Boat Row

Shoulder Taps

Running Man

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

Arnold Shoulder Press Single Arm W/W

Crossbody Tricep Extensions W/W

W/W High Pulls

Alternating Front Raise Kneeling

Alternating Single Arm Bent  Over Row W/W

7- 7- 7 Bicep Curls

Reps

12-15 E/A

 

12-15

15-20

15-20

15-20

 

12

Sets

4

 

4

4

4

4

 

4

Workout 3

Exercise

W/W Squat Pulse

W/W Glute Bridge

W/W Romanian Deadlift

W/W Figure 8 Lunge

Fire Hydrant

Crossover Leg Raise

Reps

15

15

15

15

15 E/L

15 E/L

Sets

5

4

4

4

4

5

Workout 4

Exercise

Plank With Foot Tap

Jump Jacks

Elbow Knee Crunch

Decline Mountain Climbers

Squat Alternating Knee

Wide to Narrow Pushups

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