Creative Cardio in Hawthorne, Queensland, Australia | Personal coach

Creative Cardio

Locality: Hawthorne, Queensland, Australia

Phone: +61 438 400 150

Address: Hawthorne Park, Hawthorne Ro 4171 Hawthorne, QLD, Australia

Website: http://www.creativecardio.com.au

Likes: 457

Add/Update information

Reviews

Tags

• Gym/Physical fitness centre
• Business service
• Personal coach
• Fitness trainer

25.01.2022 Tuesday, 19th of January. Warm-up:3 Rounds 5 Inchworm 10 Standing Frankenstein Kicks (same arm & leg) 20 Star Jumps... For Time 100 Skips 1min. Plank 80 Skips 1min. Plank, R Side 60 Skips 1min. Plank, L Side 40 Skips 1min. Plank 20 Skips 1min REST REPEAT Star Jumps if you do not have a rope FINISHER Tabata: 8x 20s Work:10s Rest Alternate between Wall Sit Wall Hip Raise COOL DOWN & STRETCH Take a short walk to bring down your heart rate then stretch all the major muscle groups.

24.01.2022 Wednesday, 25th of November. SUPERSETS ON STEROIDS!!! Exercise 1: 10-10-10-10-10-10-10-10-10-10 Exercise 2: 10-9-8-7-6-5-4-3-2-1 Set 1: ... Exercise 1: Banded Donkey Kicks Exercise 2: Seated Press Run the Snake Set 2: Exercise 1: Standing Band Kick Back Exercise 2: Goblet Squat Run the Snake Set 3: Exercise 1: Kettlebell Swing Exercise 2: Sumo Deadlift High Pull Run the Snake Set 4: Exercise 1: Bicycles Exercise 2: Ankle Touches Run the Snake Set 5: Exercise 1: Resistance Band Hip Raise Exercise 2: Banded Abduction Run the Snake See more

24.01.2022 Monday, 7th of September. Time Ladder Round #1. 60s - Kneel to Standing 50s - Wraparound Ankle Touch... 40s - Alternating Side Lunge 30s - Squat with Calf Raise 20s - Fast Feet x10 + Sprawl 10s - Split Jacks Round #2. 60s - Down Dog with Shoulder Taps 50s - Rock Back Push-ups 40s - Donkey Kick Off the Ground 30s - Plank Ups 20s - Crab Touch 10s - Press-ups Round #3. 60s - Prone Pulldowns 50s - Prone Leg Raise 40s - Glute Stretch Pelvic Thrust 30s - Bird Dog Crunches 20s - Squat Thrusts 10s - Mountain Climbers Round #4. 60s - Ab Chopper 50s - Vertical Bicycles 40s - Snow Angels 30s - Stir the Pot 20s - Reaching Penquin 10s - Jump Out, Jump In Plank See more

24.01.2022 Friday, 2nd of October. Warm-up 2 Rounds 20 Toe Taps 10 Skips (without rope)... 10 Toe Touches 3 Inchworm (no push-up) 5 Knee Push-ups 2 Spiderman Lunge + Twist(L&R) 10 Air Squats WOD 100 Burpees 1min. Max Burpees 1min. Rest Continue like this until all 100 Burpees are completed Cool down with a walk and stretch all major muscle groups

23.01.2022 Tuesday, 15th of September. Drill 1: EMOM (20s and 40s) Run on the Spot for 20s, then you have 40s to complete 1 Push Up and 1 Squat Jump. Rest for the remainder of the minute. In the next minute complete 20s of Running on the Spot, then you have 40s to complete 2 Push Ups and 2 Squat Jumps. Continue this pattern until you get to 10 Push Ups, 10 Squat Jumps.... 20s 40s Running on the Spot 1 Push Up 1 Squat Jump Running on the Spot 2 Push Ups 2 Squat Jumps Running on the Spot 3 Push Ups 3 Squat Jumps Running on the Spot 4 Push Ups 4 Squat Jumps Running on the Spot 5 Push Ups 5 Squat Jumps Running on the Spot 6 Push Ups 6 Squat Jumps Running on the Spot 7 Push Ups 7 Squat Jumps Running on the Spot 8 Push Ups 8 Squat Jumps Running on the Spot 9 Push Ups 9 Squat Jumps Running on the Spot 10 Push Ups 10 Squat Jumps Drill 2. Accumulator: Complete exercise 1 (for 30s), then rest (for 30s). Complete exercise 1 then exercise 2 then rest. Complete exercise 1, then exercise 2, then exercise 3, then rest.and so on until all 5 exercises are done. Format: Exercise 1, Rest Exercise 1, Exercise 2, Rest Exercise 1, Exercise 2, Exercise 3, Rest Exercise 1, Exercise 2, Exercise 3, Exercise 4, Rest Exercises: 1. Swing Bridge 2. Turkish Get-up 3. Bucket Drop to Get-up 4. Plank to Knee-up 5. Donkey Kick Burpee Drill 3: EMOM (20s and 40s) Complete Seal Jacks for 20s, then you have 40s to complete 1 Sit-up and 1 Warrior Lunge. Rest for the remainder of the minute. In the next minute complete 20s of Seal Jacks, then you have 40s to complete 2 Sit-ups and 2 Warrior Lunge Continue this pattern until you get to 10 Sit-ups, 10 Warrior Lunge. 20s 40s Seal Jacks 1 Sit-up 1 Warrior Lunge Seal Jacks 2 Sit-up 2 Warrior Lunge Seal Jacks 3 Sit-up 3 Warrior Lunge Seal Jacks Sit-up 4 Warrior Lunge Seal Jacks 5 Sit-up 5 Warrior Lunge Seal Jacks 6 Sit-up 6 Warrior Lunge Seal Jacks 7 Sit-up 7 Warrior Lunge Seal Jacks 8 Sit-up 8 Warrior Lunge Seal Jacks 9 Sit-up 9 Warrior Lunge Seal Jacks 10 Sit-up 10 Warrior Lunge See more

23.01.2022 Friday, 18th of September. This is a toughie!!! Great one to finish on before holidays and before it gets too HOT! Love Your Heart Station #1. 50 Burpees... 40 Mountain Climbers (each leg) 30 Star Jumps 20 Bear Walk 10 Plank Jacks 2 Run The Snake Love Your Butt Station #2. 50 Donkey Kicks 40 Glute Bridge 30 Fire Hydrants each leg 20 Deadlift / Squat 10 Good Mornings 2 Run The Snake Love Your Core Station #3. 50 AbMat Sit-up 40 Bicycles 30 Plank with Reach 20 Russian Twist 10 Legs Up/Down 2 Run The Snake Love Your Arms Station #4. 50 Hammer Curls 40 Bent Over Row 30 Bent Over Fly 20 Tricep Kickbacks 10 Shoulder Press 2 Run the Snake LOVE YOUR LEGS Station #5. 50 Goblet Squat 40 Weighted Split Squat 30 Deadlift 20 Weighted Lateral Lunge 10 Alternating Clean & Jerk 2 Run The Snake

22.01.2022 Monday, 5th of October. Warm-up 3 Rounds Jog to Equipment 5 Inchworm... 10 Foothold Squats 5 Sit-ups WOD for Time: 5 Rounds 30 Air Squats 30 Lunges (count each knee as it touches the ground) 400m Run Cool down go for a short walk to bring down your heart rate then stretch all the major muscle groups.

21.01.2022 Monday, 11th of January. Warm-up: 3 Rounds 50m of: Carioca Over & Under the Fence ... High Knees Butt Kickers High Skips Jog WOD 4 Rounds 400m Run 15 Push-ups 20 Glute Bridges Rest 2 minutes between each round Cooldown with a Walk Perfect Stretch

21.01.2022 Thursday, 10th of September. RUN OR REPEAT Exercise #1. 60s - Forward/Backward Lunge RUN or REPEAT Exercise #2. 50s - Broad Jump>Burpee>High Knee Shuffle Back ... RUN or REPEAT Exercise #3. 45s - Air Squat RUN or REPEAT Exercise #4. 40s - Plyo Star Sprints RUN or REPEAT Exercise #5. 35s - Bucket Drop RUN or REPEAT Exercise #6. 30s - MMA Mountain Climbers RUN or REPEAT Exercise #7. 30s - Push-up RUN or REPEAT Exercise #8. 30s - Rower Abs RUN or REPEAT Exercise #9. 30s - Overhead Sit-ups RUN or REPEAT Exericise #10. 30s - Reverse Rolling Crunch RUN or REPEAT See more

20.01.2022 Tuesday, 12th of January Warm-up 3 Inchworm 10 Leg Swings 10 Arm Swings... 10x Sit down and stand up Carioca in front, behind, in front, behind 3 Rounds for Time 20 Air Squats 12 V-Sits 12 Broad Jumps Broad Jump the length of your mat FINISHER 10 Rounds for Time 100m Sprint 100m Recovery Walk Across the field is 100m, walk back Cool down by going for a walk and then stretch all major muscle groups

20.01.2022 Wednesday, 20th of January. Running Warm-up 3 Rounds 50m Distance Carioca Over & Under the Fence ... High Knees Butt Kickers High Skips Jog Death by: 10m Shuttle Sprint 1x 10m Shuttle Sprint in the first minute 2x 10m Shuttle Sprint in the second minute 3x 10m shuttle Sprint in the third minute The score is the number of full rounds completed plus number of reps completed in the last round. Step out 10 large steps for the distance COOL DOWN & STRETCH Take a short walk to bring down your heart rate then stretch all the major muscle groups.

20.01.2022 Friday, 8th of January. WOD Run 2 Laps (around the matting and back) 50 Air Squats 40 KB Swings... Run 2 Laps 40 Air Squats 30 Alternating Snatch Run 2 Laps 30 Air Squats 20 Lunges Run 2 Laps 20 Air Squats 10 Devils Press Run 2 Laps 10 Air Squats 5 Man Makers See more

18.01.2022 Thursday, 24th of September. Warm-up - 3 Rounds 5 Push-ups 10 Air Squats 20 Seal Jacks... WOD 4 Rounds of 10 Exercises 30s each 10 Hop Overs 30 Mountain Climbers 10 Broad Jump Run Back 30 Star Jumps 10 Push-ups 30 Skips *pretend rope 10 Roll-ups 30s Plank Hold 10 Donkey Kick Burpees 30s Hollow or H Hold Rest Cooldown with a Walk Perfect Stretch 10. 30 Running on the Spot

17.01.2022 Friday, 11th of September. 10-2-10 Partner WOD - one partner works, while the other rests Round 1: 10 reps Round 2: 8 reps... Round 3: 6 reps Round 4: 4 reps Round 5: 2 reps Round 6: 4 reps Round 7: 6 reps Round 8: 8 reps Round 9: 10 reps First Set: Kettlebell Deadlift Clean to Overhead Second Set: Two Footed Jumps Over the DB / KB Kettlebell / Dumbbell Swing Third Set: Wall Ball Alternating Side Lunge Fourth Set: Curtsey Squat with Bicep Curl Bent Over Row FINISHER ______________________________ Tabata: Wall Running + Wall Sit ______________________________

16.01.2022 Monday, 23rd of November. SUPERSET MINUTES 50s : 10s 40s : 20s 30s : 30s... 20s : 40s 10s : 50s Set 1. Upright Row + DB Side Lunge Set 2. Row + Straight Leg Deadlift Set 3. Hammer Curl + Thruster Set 4. Bent Over Reverse Fly + Alternating Single Arm Snatch Set 5. AbMat Sit-up + Plank-Up See more

16.01.2022 Thursday, 16th of September. Team EMOM - 4 Rounds Every minute on the minute Team A completes 10 reps of the weighted exercise while Team B rests then it's Team B's turn to complete the reps while Team A rests, then together they complete 10 reps of the cardio exercise rest for the remainder of the minute. Station #1. Team A: 10x Thruster... Team B: 10x Thruster Together: 10x Outs & Ins Station #2. Team A: 10x Weighted Lunge Team B: 10x Weighted Lunge Together: 10x Heisman ( Single Leg Jumps) Station #3. Team A: 10x Bent Over Row Team B: 10x Bent Over Row Together: 10x Hop Overs Station #4. Team A: 10x Hike Swing Team B: 10x Hike Swing Together: 10x Alternating Toyotas Station #5. Team A: 10x Single Arm Snatch Team B: 10x Single Arm Snatch Together: 10x Side to Side Squats Station #6. Team A: 10x Sumo Deadlift High Pull Team B: 10x Sumo Deadlift High Pull Together: 10x X-Squats See more

16.01.2022 Monday, 18th of January. Warm-up: 3 Rounds 3 Inchworm 10 Leg Swings 10 Arm Swings... 2x Carioca in front, behind, in front, behind WOD 800m Run Then 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run Cool down go for a short walk to bring down your heart rate then stretch all the major muscle groups

14.01.2022 Tuesday, 22nd of September. Running Warm-up 3 Rounds Out to the Equipment & Back Carioca Over & Under the Fence ... High Knees Butt Kickers High Skips Jog WOD 5x Sprint 100m out, walk back (the notice board is out 100m) 4x 20 Sit-ups + 20 Push-ups 3 x 200m Sprint (sprint out to the tree line and back or the notice board and back) 2x 30 Squats + 30 Lunges 1x 800m Run Cool Down Walk Stretch all Major Muscle Groups

13.01.2022 Tuesday, 8th of September. 5min. Station AMRAPS Exercise #1. Starting at 4's going up each round by 2 reps Travel Exercise: Up & down your mat x2 Exercise #2. Starting at 4's going up each round by 2 reps... Running Drill: Out & back Station #1. Curl & Press>Leap Frog>Hollow Body to Toe Touch>Lunge Walk Out/Run Back Station #2. Goblet Squat>Bunny Hop>Zombie Sit-up + Backward Fold>Karaoke Running Drill Station #3. Kettlebell Swing>Gorilla Walk>Get-up Sit-up>Side Shuffle Station #4. Sumo Deadlift High Pull>Duck Walk>Alternating V-Sit>Shuttle Runs Station #5. Weighted Lunge>Bear Crawl>Alt. Crossbody Plank Twist & Leg Raise>Broad Jump See more

12.01.2022 Monday, 14th of September. Seconds>Exercise Reps>Singles 100 Seconds Deadlift 100 x Mountain Climbers 10 x Burpees 90 Seconds Goblet Squat 90 x Toe Taps 9 x Burpees 80 Seconds Floor Press 80 x Donkey Kicks 8 x Burpees... 70 Seconds High Pull 70 x Star Jumps 7 x Burpees 60 Seconds Seated Press 60 x Two Footed Lateral Hop 6 x Burpees 50 Seconds Lat Pullover 50 x Renegade Row 5 x Burpees 40 Seconds Hammer Curl 40 x Calf Raise 4 x Burpees 30 Seconds Triceps Extension 30 x Air Squat 3 x Burpees 20 Seconds Russian Twist 20 x Heel Taps 2 x Burpees 10 Seconds Overhead Sit-up 10 x Tap Overs 1 x Burpee See more

11.01.2022 Tuesday, 29th of September. Warm-up The length of the matting (about 5 metres) Duck Walk Bear Crawl... Bunny Box Jump Lunge with Reach Back Sprinter Lunge Moving Inchworm WOD 100 + EMOM Complete 100 reps of each exercise but every minute on the minute complete the 4 reps of the cardio exercise. Station #1. 100x Superman EMOM: Mountain Climbers Station #2. 100x Pull-ups *or Push-ups on the bar EMOM: Click Your Heels Star Jumps Station #3. 100x Squat to Reach EMOM: Alternating Toyota Station #4. 100x Down Dog with Shoulder Taps EMOM: Surfers Station #5. Single Leg Deadlift EMOM: Skater Jump Station #6. Tricep Dips EMOM: Step-up with Knee-up FINISHER 3 Rds of: 20s Love Taps Sitting with your legs straight out in front tapping over a pretend object 20s Nose2Knee 20s Up/Down Plank 20s Rest Cool down go for a short walk to bring down your heart rate then stretch all the major muscle groups.

09.01.2022 Wednesday, 16th of September. PARTNER WOD with EMOM Together: Run 400m EMOM: 4 Burpees (Together) 5 Rounds of:... 15 Bent Over Fly 15 MMA Mountain Climbers 15 Push Press 15 Planche Tucks 15 Hamstring Roll-outs Finish together with: Run 400m See more

09.01.2022 Thursday, 21st of January. Warm-up 3 Rounds 5 Toe Touch (opposite hand to foot) 5 Bootstrappers (Foot Hold Squats)... 5 Inchworm with Push-up 2 Spiderman Lunge + Twist (L&R) WOD Every 3 mins for 21mins: 4 Rounds of the following: 1 Burpee + 1 Push-up + 1 Seal Jack + 1 Sit-up + 1 Hop Over So in 3 minutes you complete 4 rounds of the above movements. If you finish before the 3 minutes you get to rest. As soon as the 3 minutes ticks over you start the 4 rounds again. COOL DOWN & STRETCH Take a short walk to bring down your heart rate then stretch all the major muscle groups.

08.01.2022 Thursday, 7th of January. Superset Tabata 8x 20s Work :10s Rest Alternate between the two exercises in each set Set 1. ... Triceps Extension Hammer Curl Set 2. Push Press Double Dumbbell Swing Set 3. Off-Set Deadlift Thruster Set 4. High Pull Arnold Press Set 5. Two Footed Jump Over Straight Leg Deadlift See more

08.01.2022 Monday, 21st of September. Warm-up - 3 Rounds 10x D Stretch 10x Leg Swings 10x Spiderman Lunge... 10x Walking Toe Touch WOD CHELSEA EMOM for 30 minutes 5 Pull-ups 10 Push-ups 15 Squats Cool Down Walk Perfect Stretch

08.01.2022 Wedneday, 30th of September. Running Warm-up 3 Rounds Out to the Equipment & Back Carioca Over & Under the Fence ... High Knees Butt Kickers High Skips Jog 3 Rounds 50 Air Squats 800m Run Cool down by completing a short walk to bring down your heart rate then stretch all the major muscle groups.

08.01.2022 Tuesday, 24th of November. Shadow Boxing WOD Round 1: 5 Minute AMRAP 50 x High Knee Skips 25 x Upper Cuts... 50 x Mountain Climbers 25 x Hooks Round 2: 50s work : 10s rest x 6 3 Plank Punch 10 x Straights w/ 90 Degree Pivot repeat Plank Punch Shoulder Press Punches Crunch n’ Punch Straight Punches Round 3: For Time Jab/Cross 1-10 then back down to 1 with a Run Inbetween Round 4: For Time 10 Straight + 10 Hooks + 10 Uppercuts + 10 High Punch 100 Skips 10 Straight + 10 Hooks + 10 Uppercuts + 10 High Punch 90 Skips 10 Straight + 10 Hooks + 10 Uppercuts + 10 High Punch 80 Skips Continue until 10 Straight + 10 Hooks + 10 Uppercuts + 10 High Punch 10 Skips Round 5: 30s work : 10s rest x 6 Get-Up Sit-Up Get-Up Sit-Up Plank Down Dog to Toe Touch H-Sit Side Plank Side Plank See more

08.01.2022 Monday, 28th of September. Warm-up. Jogging forwards / backwards / side to side (2nd lamp post) 10x Standing leg swings forward / back / side to side 10x Arm swings forward / backward / side to side... 5x Height changes - kneel to standing 5x Sit down and stand up WOD 10-1 with a Run 10-9-8-7-6-5-4-3-2-1 with a Run (50m - equipment & back again) Complete 10 reps of each exercise then run. Complete 9 reps of each exercise then run. Continue this until you reach 1 rep of each exercise then finish with the run. Set #1. Air Squats Push-ups Sit-ups Set #2. Pull-ups Mountain Climbers (L&R=1) Tuck Jumps Set #3. Burpees Candlestick (Reverse Sit-up) Lunges Cool down with a walk Stretch Quads, Glutes, Hamstring, Abs & Chest:)

07.01.2022 Friday, 22nd of January. Warm-up 2 Rounds 20 Toe Taps 10 Skips (without rope) ... 10 Toe Touches 3 Inchworm (no push-up) 5 Knee Push-ups 2 Spiderman Lunge + Twist(L&R) 10 Air Squats For Time 80 Good Mornings 80 Lunges 80 Triceps Dips 80 Burpee Broad to Fast Feet ... If you need partition into 10 Rounds of 8 Good Mornings 8 Lunges 8 Triceps Dips 8 Broad Jump to Fast Feet COOL DOWN & STRETCH Take a short walk to bring down your heart rate then stretch all the major muscle groups.

05.01.2022 Wednesday, 9th of September. DICE WOD First Round: Exercise #1. x60s Exercise #2. Roll One Dice for Reps... Second Round: Exercise #1. x50s Exercise #2. Roll Two Dice for Reps Third Round: Exercise #1. 40s Exercise #2. Roll Three Dice for Reps Fourth Round: Roll the dice and add a 0 for Time of Exercise #3, #4 & #5. Station #1. Kettlebell Deadlift with 1/4 Turn Jump Thruster 1/2 Squat+1/2 Deadlift Good Morning Burpee Station #2. KB High Pull Hike Swing Planche Tucks Alternating Triceps Kicks Alternating Glute Bridge Station #3. Plank Roll-ups KB Leg Lowers KB Halo KB Pull Through See more

05.01.2022 Friday, 20th of November. Coin Flip Round 1: 16 exercises x 50 seconds work, 10 seconds rest. Rest: Flip a coin to workout which exercises move into round 2! Round 2: 8 exercises for 45 seconds work, 15 seconds rest.... Rest: Flip the coin four times to work out which of each of the four pairs moves through to round 3! Round 3: 4 exercises for 30 seconds work, 10 seconds rest. Rest: Flip the coin twice to work out which two exercises become the final A/B Tabata! Round 4: A/B Tabata with the final two exercises. Bodyweight A: Jumping Jack Squats Bodyweight B: Single Leg Deadlift Hops Bodyweight C: Handstand Push-ups Bodyweight D: Alternating Triceps Kick Bodyweight E: Glute Stretch Pelvic Thrust Bodyweight F: Bicycles Bodyweight G: Crab Touch Bodyweight H: Planche Tucks Core A: Rower Abs Core B: Plank Core C: Deadbug Core D: Zombie Sit-up + Backward Fold Cardio A: Forward Bounding Hops Cardio B: Broad jump to Fast Feet Cardio C: Side Sprint Shuffle Cardio D: Karaoke Runnning Drill See more

05.01.2022 Friday, 4th of September. Suicide Circuit Set-up is a 4 cone suicide run. Round #1. Complete 4 reps of exercise A at cone #1 and then 4 reps of exercise B as you run out to cone #2. ... Run back to cone #1 to repeat 4 reps of exercise A, then out to cone #3 to repeat 4 reps of exercise B. Continue for the remainder of the suicide complete exercise A at cone #1 and exercise B at all the other cones. Complete the circuit with a 50m run. Station #1. Exercise A. Thruster Exercise B. Alternating Toyota Station #2. Exercise A. RDL Exercise B. Click Your Heels Star Jumps Station #3. Exercise A. Renegade Row Exercise B. Jumping Jack Squat Station #4. Exercise A. Plank to Knee-up Exercise B. Heel Taps Round #2. "Same as above" but 8 reps of each. See more

03.01.2022 Wednesday, 23rd of September. Warm-up 2 Rds Run to the equipment and back 5 Upward and Downward Dog Bear Walk across the matting ... 5 Squats 2 Push-ups PARTNER WOD 40 Alternating Burpees 1x Run (across the field and bac0k together) 40 Alternating Burpees 30 Sit-up / Plank (Partner A completes sit-ups while Partner B holds a Plank) 2x Run (across the field and back together) 40 Alternating Burpees 30 Sit-up / Plank (Partner B completes sit-ups while Partner A holds a plank) 50 Pull-ups (Alternating between partners) *Can sub Push-ups 3x Run (across the field and back together) Cool down with a walk & stretch all major muscle groups Hamstring, Calf, Glute, Chest, Shoulder, Triceps and Abs

03.01.2022 Friday, 25th of September. Warm-up: 5-10 minutes Forward jog across the field way then backward jog across the field Backwards jog across the field way then forwards jog across the field Sideways run across the field, change sides half way... High Skips half way, change to zombie walks (same arm, same leg) WOD Dirty 30 3 Rounds of: 1x Run to the 2nd lamp post and back + 30 Roll-ups 2x Run to the 2nd lamp post and back + 30 Pull-ups 3x Run to the 2nd lamp post and back + 30 Surfers 4x Run to the 2nd lamp post and back + 30 MMA Mountain Climbers 5x Run to the 2nd lamp post and back + 30 Roll-ups + 30 Pull-ups + 30 Surfers + 30 MMA Mountain Climbers Cool down with a walk Stretch Quads, Glutes, Hamstring, Abs & Chest:)

03.01.2022 Thursday, 19th of November. 10 down to 1 + 1 Up to 10 + 3 Reps Set #1. Goblet Squat + Reverse Rolling Crunch + Superman Set #2. ... Push Press + Nose2Knee + Squat Jumps Set #3. Kettlebell Deadlift + Sit-up + Kneel to Standing Set #4. Kettlebell Swing + Stir the Pot + Handstand Push-up Set #5. Sumo Deadlift High Pull + Hamstring Roll-out + Devil's Press Set #6. Hammer Curl + Bird Dog Crunch + Inchworm to Plank See more

02.01.2022 Wednesday, 13th of January. Warm-up Arm Circles: 1 set of 10 reps, forward, 1 set of 10 reps, backward Front to Back Leg Swings: 1 set of 10 reps, each leg Cross-Body Leg Swings: 1 set of 10 reps, each leg)... Cross-Body Arm Swings: 1 set of 10 reps Zombie Walk out, run back For Time 50 Walking Lunge 50 Glute Bridge 50 Sit-ups 50 Dips on a Bench 50 Walking Lunge 50 Glute Bridge 50 Sit-ups 50 Dips on a Bench 50 Walking Lunge Pause at the top of the Glute Bridge for 1 second on each rep*** Cool down with a walk and then stretch all major muscle groups

01.01.2022 Thursday, 1st of October. Warm-up 3 Rds of 10 Push-ups on the bar Bear Walk out across the matting... Toy Soldiers back Lunge walk out across the matting Zombie walk back Drill 1 180-degree Squat Jumps x 5 Sprint from the matting to the equipment Jog back Repeat for a total of 5 rounds. Cardio Blast 10 High Knee Runs 10 Star Jumps 20 Mountain Climbers (L=1, R=2) 10 Toe Taps Drill 2 Lunge with Kick-up x 10/each leg Sprint from the matting to the equipment Jog back Repeat for a total of 5 rounds. Cardio Blast 10 High Knee Runs 10 Star Jumps 20 Mountain Climbers (L=1, R=2) 10 Toe Taps Drill 3 Push Ups x 10 Sprint from the matting to the equipment Jog back Repeat for a total of 5 rounds. Cardio Blast 10 High Knee Runs 10 Star Jumps 20 Mountain Climbers (L=1, R=2) 10 Toe Taps Cooldown with a walk and stretch all major muscle groups.