Hi Guys,

Do this workout at least once a week this is your homework for the next 6 weeks, weekends are always a good time to fit a quick workout in – all up it should only take you about 45 minutes.

Warm up

High knee running
High hill running
Lateral running
Back peddle
3/4 sprint
Shoulder circles

Strength

Rest 15 seconds between exercises.

2 x 10 Squats
2 x 10 Press Up’s
2 x 10 Plank
2 x 10 Reverse Lunge (each leg)
2 x 10 Ab Crunches
2 x 10 Inverted rows

Cardio

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Rest for 90 seconds (slow walk).

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Warm down and stretch

Let me know how you get on, if you have any questions regarding the workout please post them below.

Train hard!

Dan.

P.S If you would like a trial at Dangerously Fit Boot Camp Rushcutters Bay, click here –>> Boot Camp <– for more info!

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

Tags: boot camp, centennial park, fitness, group, rushcutters bay, training

This entry was posted on Wednesday, October 15th, 2008 at 8:49 pm and is filed under Boot Camp Fitness Sydney, Cardio Training, Outdoor Workouts, Strength Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Posted by admin | in Boot Camp Fitness Sydney, Cardio Training, Outdoor Workouts, Strength Training | 1 Comment