KILLER PARK WORKOUT
You need: Skipping Rope
The below workout is a 50min to 1 hour workout. If it takes longer you could just do SET 1 and SET 2 or just SET 2 and SET 3.
Warmup - 5min jog
SET 1
Skipping - 1 min
Step ups with shoulder press (find a chair or park bench and use DBs or water bottles) - 1 min
Repeat x 5
SET 2
Skipping - 1 min
Burpees - 1 min
Mountain Climbers - 1 min
Repeat x 5
SET 3
Jog - 1 min
Sprint - 1min
Pushup x 20
Repeat x 10
Cool Down - 5min jog
Stretch
KILLER GYM WORKOUT
Warm up
Fast paced walk or cross trainer – 5 mins
DB Shoulder presses x 15 (4kg - 5 kg weights)
Lat pull downs x 15 (play around with the machine weight, you should only be able to do 15)
DB Chest presses on swiss ball x 15 (5kg – 7.5kg)
Seated Row x 15 (play around with the machine weight, you should only be able to do 15)
Repeat for 3 sets
DB Lunges x 20 (10 each side) 5kg weights
KB Squats x 20 (8kg Kettle Bell)
KB Sumo x 20 (8kg)
Repeat for 3 sets
Plank hold 1 min ( alternate between hand plank and elbow plank)
Russians with DB (5kg – 10kg)
Ab- Crunches with Med ball x 20
Repeat for 3 sets
Cool down
Fast paced walk or cross trainer – 5 mins
This workout will take about 45- 50mins, if it is taking longer then cut one of the sets out and you can do that next time.
KILLER HOME WORKOUT
You need: mat and some tunes.
The below workout is a 50mins - 1hour.
SET 1
1min x Bicycles
1min x burpees
1min x explosive lunges
1min x pushups
1min x cammandos
1min x sumo squat jumps
1min x MC's
1min x jump squats
1min x cruches
1min x bear crawl with pushup
REST - 1 min
Repeat as many sets as you want, depending on how long you want your workout to go for. I reccomend you do it at least 3 times.