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Workout #1

THE WORKOUT

Total time 20 minutes

20 SECONDS OF BURPEES

10 SECONDS REST

20 SECONDS OF LUNGES

10 SECONDS REST

X 8 rounds

REST FOR 4 MINUTES

REPEAT 1 MORE TIME

 

ADD SOME STRENGTH

If you have any equipment at home, for example a kettlebell or a dumbbell, you can also add some strength work to your day:

DUMBBELL/ KETTLEBELL SNATCH

7 REPS EACH ARM

X 7 sets

 

THE EXERCISES

Burpees:

  1. Start from a standing position
  2. Squat down and place your hands on the floor in front of you.
  3. Quickly kick both feet out behind you so you are in a pushup position, and then do one pushup.
  4. Bring your legs forward to go into a squatting position again, and jump up

Lunges:

  1. Start by standing up tall.
  2. Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee shouldn’t go beyond your toes.
  3. Lift your front lunging leg to return to the starting position.
  4. Repeat with the other leg. Switch off between legs until you’ve completed the reps.

Dumbbell Snatch:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in an overhand grip.
  2. Sit your hips back and lower into a squat, letting the dumbbell hang down to touch the floor directly beneath your chest. Your back should be straight and you should keep your chest and head up.
  3. Return to standing and lift the dumbbell explosively using your legs and back.
  4. Once it reaches the level of your hips, start pulling the dumbbell up with your arm, using the momentum created by your legs.
  5. As the dumbbell reaches shoulder height, quickly flip your elbow underneath the weight and press it overhead, locking out your elbow.
  6. You shouldn’t be struggling to press the weight – it should be an easy extension of the move, with most of the work done by your legs to create momentum during the first stage of the lift. Try using a lighter weight if you find you have to press the weight mostly with your arm.
  7. Reverse the movement to return to the start, moving more slowly than in the explosive lifting phase. Do all your reps on one side, then switch.