INTERMEDIATE / ADVANCED – MONDAY

INTERMEDIATE / ADVANCED

WITH LUKE

SF_Insta_Tiles3

HAPPY MONDAY EVERYONE! 

SOMETHING A BIT DIFFERENT TO KICK START OUR WEEK! 

YOU JUST CAN’T BEAT THAT MONDAY BURN… 

LET’S GET IT TOGETHER…

WORKOUT

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WARM UP

 RUNNING ON THE SPOT – 30 SECONDS 

FLOOR TO CEILING SQUATS – X 10 

REVERSE LUNGE – X 10 

FRONT LUNGE – X 10 

STAR JUMPS – 30 SECONDS 

RUNNING ON THE SPOT – 30 SECONDS 

PRESS UP – X 5 

KNEE TO ELBOW  – X 10 

HIP FLEXOR STRETCHES – X 2 

UPWARD DOG / DOWNWARD DOG 

RUNNING ON THE SPOT – 30 SECONDS 

STAR JUMPS – 15 SECONDS 

FAST FEET SPRAWL – 15 SECONDS

SPRINTING ON THE SPOT – 10 SECONDS 

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30 / 30 

30 SECONDS WORK / 30 SECONDS ACTIVE REST 

PRESS UP 

SCAPULAR SQUEEZE 

KNEE TO ELBOW 

BURPEE 

SQUATS 

PENDULUM LUNGE 

HIGH KNEES 

HALF BURPEE 

FAST FEET SPRAWL 

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EMOM 

REP RANGE 2 – 6 

ROW 

HIGH PULL 

CLEAN 

PRESS 

SQUAT 

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SUPERSET 

KETTLEBELL LUNGES – X 10 

SWITCH LUNGES – X 10 

X 3 

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!! AB BLAST !! 

BICYCLE KICK – 30 SECONDS 

LEG FLUTTERS – 30 SECONDS 

KNEE TUCKS – 30 SECONDS 

PLANK – 30 SECONDS

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SESSION COMPLETE!