Holiday Home Workout

Since I was going Down Under for two weeks and was worried I would lose everything I’ve built up training for the Spartan Beast, I asked my PT for homework. This is what he set me (there were limitations because no access to a gym or weights) – I thought I’d keep it posted here for easy reference:

3 Day Workout Plan

Perform one workout every alternate day, e.g.:

• Monday: Day 1
• Tuesday: Rest
• Wednesday: Day 2
• Thursday: Rest
• Friday: Day 3
• etc.

On the weekend or a rest day, do a HIIT workout or skip.

Example HIIT workout:

1. 2-4 minutes brisk walking / slow jog
2. 30 seconds – 1 minute sprint all out
3. Repeat 1 and 2 for 30 minutes.

DAY 1

40 seconds work : 20 seconds rest
Total 5 sets

• Knee push up + burpee
• Squat jumps
• Spider plank
• Plank pike x2 into plank knee tuck x2
• Sumo squat hold (inner thigh)

Push-up Burpees

Squat Jumps

Spider Plank

Plank Pike

Plank Knee Tuck

Sumo Squat Hold

DAY 2

1 minute work : 20 seconds rest
Total 5 sets

• Weighted plank (if you don’t have weights, get your child to sit on you)
• Knee push ups
• Towel row
• Assisted reverse lunges
• Tricep bench dips

Towel Row

Assisted Reverse Lunge

DAY 3

Routine:

• 2minutes skipping – warm up
• 5minutes skipping – Low intensity
• Push up plank = 1 minute
• 5minutes skipping – Moderate intensity (jump faster)
• Glute bridge = 1 minute
• 3minutes skipping – High intensity (as fast as possible)
• Leg raises (bend knee if feel hip flexor) = 1 minute
• 4minutes skipping – Moderate intensity
• Knee tuck = 1 minute
• 4minutes skipping – Low intensity