Kim M Home Training Workout
Focus: Overall Fitness & mobility
Week Commencing: 20th April 2020
Start all workouts with 3-5 minutes of mobility. Click on the link on the right to go to the mobility drills page.
This Weeks Challenge:
50 Backward Lunges a day
You pass if you complete it at least 4 of the 7 days
This Weeks Workout - Do What You Can & let me know how far you got.
1)
Complex 1
Bridge Chest Press - Bridge Pulldown - Bridge - Leg Raise
Bridge Chest Press - Bridge Pulldown - Bridge - Leg Raise
10 reps of each - 3 sets
2)
Complex 2
Single Leg Deadlift - Single Arm Row - KB Swing - Overhead Press
Single Leg Deadlift - Single Arm Row - KB Swing - Overhead Press
8 reps of each x 3 - Do all of 8 reps one side, then the other = 1 set
3)
Reverse crunch - 8 reps
Alternate touch - 10 reps
Bicycle Kicks - 12 reps
Plank Tap - 14 reps
Plank Leg Raise - 16 reps
Full Plank - 20sec hold
x 2
Last Weeks Workout
1) Turkish Get ups 1 set of 2 reps each side
2)
10-1 / 1-10 (10 reps of both exercises, then 9, the 8 until 1 rep then go back up the reps till 10)
KB or Dumbbell Swings
Jump Squats
Time it, beat your score the next time.
3)
Tabata (20 seconds on 10 seconds rest x 8) Alternate exercises throughout
Mountain Climbers
Russian Twist