Spring Fitness WO #6

Today was the end of week two and we had a great turnout before the long weekend.

1. Jog (4 minutes)

2. Agility ladder (5 drills)

3. Mobility circuit

4. Stations: 2 rounds x 60 seconds for each exercise

- Lateral step up
- Med ball x-chop
- Dumbbell push press
- Angled lunge
- Dumbbell rows (variations)

5. Backward run intervals (3 minutes)

6. Foam roller and stretch

Spring Fitness WO #5

1. Dynamic warm-up (7 minutes)

2. Split-squats 1 x 30 seconds each side
    Unders 1 x 45 seconds
    Single leg balance 1 x 30 seconds
    Jump squat and stick 1 x 30 seconds

3. Partner resistance runs 3 x 50m

4. Med ball explosive throw 2 x 60 seconds

5. Partner strap rows 2 x 40 seconds

6. Shuttles 3 x 3 points (25-30 seconds per set)

7. Leg lifts 1 x 45 seconds
    Knees to elbows 1 x 45 seconds
    3-way plank 1 x 30 seconds each position
    

Spring Fitness WO #4

Today was the chilliest morning yet so we kept the workout indoors.

1. In-place dynamic warm-up (9 minutes)

2.Stations: 2 rounds

- Ball Slams (alternative exercise -  wood chopper)
- Drop lunges (body weight and dumbbell)
- Med ball press
- Mountain climbers (controlled)
- Box butt lifts (12" box)

3. High Knees 3 x 30 seconds
    Shadow Punching 3 x 30 seconds
*alternated between exercises and took 30 seconds between each

4. Stretch

Seven minute workout - article link

Is it possible to get a full body workout, that improves both your strength and cardiovascular health, in just
seven minutes?

According to this article from The New York Times, the answer is yes.

Now I agree that incorporating body weight exercises is fundamental to all fitness programs, but not everyone is prepared to do a high intensity body weight circuit that has you working near your maximum capacity.

But if you consider yourself a fit individual then why not give this workout a go.

The beauty of it is it can be done anywhere.

If you are not up to a crushing seven minutes of high intensity exercise, and most people are not, then perform the same exercises, or pick ones you can do, but take 60 seconds between each exercise.