30 x 30

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Home Series Special Hi Everyone Time for the regular long slow jog. The aim is to jog for 30 minutes. At the 5, 15 and 25 minute points, stop the clock and do 30 Push Ups, Squats and Crunches. Time Needed: Approx. 40mins Equipment Needed: Nil Intensity Level: 6/10

45 Seconds

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Home Series Special Hi Everyone This work out is 45 seconds on and then 15 seconds off. Aim for six x 5 minute rounds. Time Needed: Approx. 25mins Equipment Needed: None Intensity Level: 7/10 Set 1 – 5 minutes: 45 seconds of squat hold (at the bottom), followed by 15 seconds rest. Set 2 – 5 … Read More

Bodyweight 60

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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: Nil Intensity Level: 8/10 This is simply 5 rounds with the rounds being 60 reps, 50 reps, 40 reps, 30 reps, 20 reps, 10 reps of the following: Walking Lunge … Read More

Ab 300

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Home Series Special Hi Everyone This is a simple but challenging workout where the challenge is to complete 100 sit ups in 30 minutes (that’s only 10 a minute)….But for good technique! Time Needed: 30 minutes Equipment Needed: Nil Intensity Level: 6/10 If it is too easy then simply make it 450! (15 a minute).

50m Sprint Time

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Home Series Special Hi Everyone Time for some sprint training. Time Needed: Approx. 30mins Equipment Needed: None Intensity Level: 7/10 Measure an approx. distance of 50m, and ensure you do a great warm up. Start approx 10m away with a jog, and when you hit the start line sprint for the full 50m. Walk back, … Read More

Run / Star

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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 Star Push Ups. Time Needed: Approx. 45mins Equipment Needed: Nil Intensity Level: 7/10

Light 22/Chase 22

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Home Series Special Hi Everyone Time for light jog. Simply start light, with a good stretch about 5 minutes in. Run in one direction for 22 minutes, and once the time is up, stop and rest for 2 minutes. Then aim to get back to where you started within 22 minutes! Time Needed: Approx. 50mins … Read More

10x Again

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Home Series Special Hi Everyone Set yourself a challenge, then do it for 10 minutes…… Time Needed: Approx. 30mins Equipment Needed: None Intensity Level: 8/10 Pick three exercises. Do ten reps of each exercise within 2 minutes, any time left is for rest. Repeat five times to make up the 10 mins. Repeat twice more … Read More

Run Push Lunge

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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 Push Ups and 10 Lunges. Time Needed: Approx. 45mins Equipment Needed: Nil Intensity Level: 7/10

120m Dash

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Home Series Special Hi Everyone Simply aim to do a 120m sprint……….just one every two minutes for 20 minutes. Time Needed: Approx. 30mins Equipment Needed: None Intensity Level: 7/10 Measure an approx. distance of 120m, and ensure you do a great warm up. Then it is 10 rounds of 120m sprint, rest for the remaining … Read More

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