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Warm up – Dynamic and lower body stretch - Approx 5min

Moving - Dynamic Warm ups 20sec work /On the Spot - Dynamic Movement 10-20sec // Jog, heels to bum, toy soldiers, gorilla crawls, inchworms/ Drop Squats, Drop Push ups on knees  / stretch lower body 2min 

Workout  Goal: Complete our Conditioning phase

Time Aprox: 28min

Station 1 – (Equipment needed – Skip Rope)

100 Skip Rope or If in small space do 50 Jump Jacks                        

10 Goanna crawls 2-3 crawls out turn 180’ and back 2-3 reps

5 Inchworms 2-3 inchworms out turn 180’ and back 2-3 reps (depending on Space) 

AMRAP – 5min 

Station 2 – (Equipment needed – Resistance Band, exercise mat)

10 Drop Push Ups (most people on knees)

10 Resistance Band Low Rows (anchored at low point)

10 Resistance Band Back Squats 

AMRAP – 5min 

Stations 3 - (Equipment needed – BW)

200m Run or Approx 90sec of cardio                                           

10 Backwards Goanna Crawls 2-3 crawls out turn 180’ and back 2-3 reps

5    Backwards Inchworms 2-3 inchworms out turn 180’ and back 2-3 reps (depending on Space) 

AMRAP – 5min  

Station 4 - (Equipment needed – Resistance Bands)

10 Resistance Band Single Arm High Row Left (anchored at High point with feet set up in a split stance)

10 Resistance Band Single Arm High Row Right

10 Drop Squats

AMRAP - 5min    

Coaching Focus

We complete our conditioning phase of this 6 week program with this great workout that raises everyone to the next level. Today’s focus is Primal Movement Fitness.  

Warm Up

Quickly review the formula for today’s warm up then begin. Make all adjustments as you perform the warm ups. 

Workout

The goal today is to complete the workout as quickly as possible while maintaining perfect form. The workout begins with you starting at station 1 and doing 100 Skip Ropes, 10 Goanna crawls, 5 Inchworms and repeat for 5min AMRAP rounds.  With minimum rest in between move to next station and the format is the same at station 2, 3 and 4. Once you have completed all stations stretch and cool down. 

Coaching Tips

  • This workout offers the opportunity for you to find your own level. Don’t be afraid to begin to push yourself to higher levels today.
  • This workout is about more work, less time, encourage them to go for speed.
  • Be sure to restate the integrity as you fatigue, through discipline in correct technique the body will adapt and fitness will come.

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