Introduction
- This is a tough routine that includes sprints, jogging and resistance training.
- The total length is 6.0 km, 3.7 miles.
- You will gain full body strength as well as improve your cardio respiratory fitness.
- Have fun and good luck!
Workout
Workout (M, 101): Lower Body PT #HIIT
Introduction
- This is a lower body routine that includes bodyweight exercises.
- The routine is of the High-Intensity-Interval-Training type.
- You will gain lower body strength as well as improve your cardio respiratory fitness.
- Workout Structure: Tabatas.
- Have fun and good luck!
Exercises
Workout (M): Weekend Challenge – Card Shuffle
Introduction
- This is a full body routine that uses a deck of cards (52 cards) to determine the exercises. This brings a lot of variety to the workout. ‘Which will be the next exercise?’, you will wonder.
- It is basically a strength routine, but if you keep the rest time between exercises to a minimum, the cardio effect will also be great.
- Bodyweight exercises only.
- Workout Structure: Card Shuffle.
Workout (M, 102): Core PT #HIIT
Introduction
- This is a core routine that includes bodyweight exercises.
- You will work your abs as well as the lower and upper back.
- The routine is of the High-Intensity-Interval-Training type.
- Expect positive effects on your cardio respiratory fitness due to the intense format.
- Workout Structure: Tabatas.
- Have fun and good luck!
Workout (M, 127): Upper Body PT
Introduction
- This is an upper body routine that includes pullups.
- It is tough – you will significantly improve your upper body strength.
- The routine is called ‘Death-by-pullups’!
- Workout Structure: On The Minute.
- Have fun and good luck!
Workout (M, 126): Full Body 1,500 Reps Circuit
Introduction
- This is a full body routine that includes bodyweight exercises.
- The routine is really tough – you will perform 1,500 reps!
- You gain full body strength as well as improve your cardio respiratory fitness.
- Workout Structure: Circuit Training.
- Have fun and good luck!
Workout (M, 110): Hill Sprint
Introduction
- This is an interval running routine that includes sprints and jogging – up a hill!
- Sprinting is a great exercise; it involves almost every muscle in the body and it conditions the muscular, nervous and energy systems.
- The routine is of the High-Intensity-Interval-Training type.
- You will experience significant positive effects on your cardio respiratory fitness due to the intense format.
Workout (M, 106): Lower Body PT #HIIT
Introduction
- This is a lower body routine that includes bodyweight exercises.
- The routine is of the High-Intensity-Interval-Training type.
- You will gain lower body strength as well as improve your cardio respiratory fitness.
- Workout Structure: Tabatas.
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Workout (M, 125): Full Body Cardio
Introduction
- This is a full body routine that includes running and a few bodyweight exercises.
- It’s a tough session but well worth it – cardio and strength combined.
- Workout Structure: Tabatas.
- Good luck!
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Workout: CrossFit ‘Cindy’
Introduction
- A great classical CrossFit workout routine.
- Bodyweight exercises only.
- Complete as many rounds as possible (AMRAP) in 20 min.
- Have fun and good luck!
Exercises
- 5 Pullups
- 10 Pushups
- 15 Squats
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