Spring Step

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Home Series Special Hi Everyone Time for long slow jog. The aim is to jog for 30 minutes – keep the pace slightly higher, however if the pace can not be maintained then slow it down but keep jogging. Time Needed: Approx. 35mins Equipment Needed: Nil Intensity Level: 6/10

Run / High Jump

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Home Series Special Hi Everyone Time for the regular long slow jog. The aim is to jog for 45 minutes. Every 5 minutes, stop and do 10 jumps (jumping for height whereby you aim to get knees to chest). Time Needed: Approx. 45mins Equipment Needed: Nil Intensity Level: 7/10

An Easy 5

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Home Series Special Hi Everyone Set yourself a challenge, then do it for 5 minutes…… Time Needed: Approx. 30mins Equipment Needed: None Intensity Level: 8/10 Pick six exercises. Start with the first exercise and do 10 reps as fast as possible in a 30 second period, then rest for the remaining time. Repeat for 5 … Read More

Spiderwalk 200

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Home Series Special Hi Everyone Enjoy this challenge, it starts hard but gets easier – just stick with it! Time Needed: Approx. 30mins Equipment Needed: Grab a drink bottle! Intensity Level: 8/10 Take a light jog for 5-10 minutes to the nearest park. Once there: Undertake five ‘spiderwalks’ (on hands and toes as low to … Read More

Light 35+

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Home Series Special Hi Everyone Time for light jog. Simply start light, with a good stretch about 5 minutes in. Keep going for another 30 minutes. Every 5th minute, surge for 30-45 seconds to about 70-80% pace. Time Needed: Approx. 35mins Equipment Needed: Nil Intensity Level: 6/10

Box, Lunge, Burp!

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Home Series Special Hi Everyone Time for some boxing and some jumping. It doesn’t matter if you don’t have boxing equipment, the aim is to get moving, so shadow boxing will do. Time Needed: Approx. 25mins Equipment Needed: Ideally something to jump onto Intensity Level: 7/10 Get yourself a stop watch, an area you can … Read More

Run / Crunch

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Home Series Special Hi Everyone Time for the regular long slow jog. The aim is to jog for 45 minutes. Every 5 minutes, stop and do 20 crunches (make sure to find a grass space for the crunches). Time Needed: Approx. 45mins Equipment Needed: Nil Intensity Level: 7/10

Push v Jump

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Home Series Special Hi Everyone This is a simple but challenging workout where the challenge is to need to complete 1 jump squat and 1 push up….every 10 seconds! Time Needed: Approx. 30 mins Equipment Needed: Nil Intensity Level: 7/10 Simply set a timer, and then complete one rep every 10 seconds. Aim for 30 … Read More

Burpee 200

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Home Series Special Hi Everyone Enjoy this challenge, it starts hard but gets easier – just stick with it! Time Needed: Approx. 30mins Equipment Needed: Grab a drink bottle! Intensity Level: 8/10 Take a light jog for 5-10 minutes to the nearest park. Once there: Undertake five steps, then a burpee (and repeat) for a … Read More

Light 35

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Home Series Special Hi Everyone Time for light jog. Simply start light, with a good stretch about 5 minutes in. Keep going for another 30 minutes. Time Needed: Approx. 35mins Equipment Needed: Nil Intensity Level: 6/10

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