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