Weekly workout plan – 17/01/20

Introduction

Sometimes we just need some quick, simple instructions to tell us to get in gear and move. Say hello to the Weekly Workout Plan!

Nothing fancy, just follow the instructions, do as it says and work as hard as you can. Once you have finished, feel free to crack on with the rest of your day and enjoy!

So here goes….

Weekly Workout Plan

Disclaimer

Make sure you are safe doing these workouts. We have workouts aimed at various ability levels, so if you find one too difficult to do properly, swap it to an easier one.

What is it good for?

This mix is a full body workout, using all your muscles and getting you out of breath.

Equipment needed

Skipping rope, timer and maybe a mat if you have a hard floor.

Format

Pyramid sets, where the time you work gets longer, reaches a peak, and then gets shorter again.

Instructions

Warm up

Alternate x30 seconds of skipping with:

• x1 squat, situp punch and burpee
• x2 squats, situp punches and burpees
• x3 squats, situp punches and burpees
• x4 squats, situp punches and burpees
• x5 squats, situp punches and burpees

Workout

The first round is to complete x10 seconds of each of the following exercises:

• Plank up
• Side lunge
• Single leg squat thrust
• Windscreen wipers
• Skipping

The second round is to complete x15 seconds of each. Then follow up rounds consist of x20, 25, 30, 35, 40, 35, 30, 25, 20, 15, 10 seconds. The whole thing will end up being approx 30 minute of actual work time, plus any rest you give yourself.

Cool down

Hold each of these for 2×15 seconds.

• Quads (front of thighs)
• Hamstrings (back of thighs)
• Pecs (chest)
• Lats (sides)