BEGINNER / INTERMEDIATE – FRIDAY

BEGINNER / INTERMEDIATE

SIAN

HAPPY FRIDAY SHREDFAST GANG! 

WHO DOESN’T LOVE A FRIDAY BURNER! 

WE ARE LOVING TRYING NEW EXERCISES AND NEW ROUTINES IN OUR WORKOUTS AND WE HOPE YOU ARE ENJOYING THEM TOO! 

REMEMBER, WE LOVE FEEDBACK – TAG US IN YOUR STORIES AND LET US KNOW HOW YOU HAVE FOUND TODAY’S WORKOUT! 

LET’S GET IT EVERYONE! 

WORKOUT

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WARM UP 

JOGGING ON THE SPOT – 30 SECONDS 

SQUATS – 30 SECONDS 

STAR JUMPS – 30 SECONDS 

HIGH KNEES – 30 SECONDS 

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BODYWEIGHT METCON 

WORK AT YOUR OWN PACE, PAUSE THE VIDEO IF YOU DON’T FINISH WITH SIAN! 

SQUATS – X 50 

SQUAT JUMPS – X 40 

KNEE TO ELBOW – X 30 

SQUAT TOE TAPS – X 20 

BURPEE – X 10

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KETTLEBELL METCON 

10 MINUTES ON THE CLOCK 

SWING – X 50 

CLEAN – X 50 

PRESS – X 50 

SQUAT – X 50 

ROW – X 50 

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EMOM 

REP RANGE 3 – 6

HIGH PULL 

ALTERNATING PRESS 

ALTERNATING ROW 

X 10

TABATA

20 SECONDS WORK / 10 SECONDS REST 

SQUAT HOLD 

RUSSIAN TWISTS 

GLUTE BRIDGES 

BICYCLE KICK 

SQUAT JUMPS 

PLANK 

AIR JACKS 

HOLLOW HOLD 

HIGH KNEES 

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SESSION COMPLETE!