Mirkka P Home Training Workout

Focus: Overall Fitness & Weight Loss

Week Commencing: 6th 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:

Week 1: 50 Press ups a day

Week 2: 100 Squats a day

Week 3: 60 Backward Lunges a day

Week 4: 100 Mountain Climbers a day

As alternatives you can do modified press ups or pressing from your kitchen work top.

You pass if you complete it at least 4 of the 7 days

Workout 1
12 Squats
12 Lunges
12 SA BO Row
12 OH Press
x4


50 clams
25sec Bridge Hold (note: video shows bridge. Hold at the top position)
x2

Workout 2
12 Squat 2 BW Lunges
12 Bridge SA Chest Press
12Bridge March
x4

50 clams
50 straight leg raises
x2


Workout 3
12 Step ups
12 Bulgarian Split Squats
12 Press Ups
20 Mountain Climbers
x 4

Tabata (20sON10sOFFx8)
Star Jumps/Squats

Workout 4
50 Squats
25 Star Jumps
20 Step ups
15 Tricep Dips
10 Bridge
5 Burpees
x 2
Time it, aim to get best time over 4 weeks

Workout 5
EMOM (Every minute on Minute. You perform the 2 exercises and what is left of the minute you rest. You start the set at the turn of each minute)

5 Minute EMOM
5 Burpees
10 Squats
5 Press ups

5 Minute EMOM
10 Star Jumps
10 Forward Lunges

Tabata
Jumping Squats
Step ups

Workout 6.
A1 Banded Walks x 20 (walk laterally with band around your knees
A2 10 Banded Compass walks each angle (Band around your ankles. Feet together, N - E - S - W - NE - SE - SW - NW)

5 Burpees
5 Press ups
10 Squats
10 Hamstring Walk outs
20 Bear Crawl (each move of hand & foot = 1)
20 Bridge
30 Star Jumps
​30 High Knees
​x 2 Time it: 

10 Plank Taps
20 Bicycle Kicks
x 2


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