Set up the workout
Today’s workout in based on a ladder of exercises. You start with 2 repetitions of each exercise, then continue up the ladder of 4, 6, 8 etc. The aim is to see how high you can get in 30 minutes.
Always make sure you warm up before every workout. Start with some simple mobility exercises, circling the arms, twisting the body, raising you knees to your chest etc., then start increasing your heart rate with a march or jog on the spot, some star jumps or side steps and some gentle squats and lunges. Remember, if you are new to exercise, or have and injury or medical condition, you must check with your doctor before you start any exercise program.
The Circuit
1: Wide Squat with heel raise – Stand with your feet wide and toes turned out. Push your hips back as if you are going to sit on a bench. Once in the lowest position raise your heels off the floor so you are on your toes. Lower the heels back to the floor and stand back up.
2: Burpee – From a standing position, place your hands on the ground. Step or jump your feet back into a plank position. Jump or step your feet back towards your hand then stand or jump up.
3: Full Push Up – Start in a push up position either on your toes or on your knees, lower yourself full to the ground, release your hands. Next, place your hands back in position and raise yourself back up to your starting position. Ensure you come up in one movement instead of rolling through your torso.
4: Walking Lunge – Take a big step forward, lower your back knee towards the ground, stand up and take your back leg through and into your next big step.
We would love to help
If you’d like some new fun and fresh workout ideas, then book a consultation with one of our personal trainers, we pride ourselves on making every session different, so you never get bored of working out.
We also have Personal Trainers in Redcliffe and North Lakes!