Smart Workouts

Want to work out but not sure what to do?

Here’s how to get started!

4 rules

Mobilise

Strength/muscular conditioning first, aerobic conditioning second

Use large muscle groups before smaller ones for your best bang for buck

Train with intensity

 

Sample session 1.

Mobilise:Hip flexor to hamstring stretch, Downward dog stretch,Cat stretch, Back twists

Strength:

Walking lunge / Sl Glute bridges /Spider-Man to Push ups
12 reps 4 sets

Goblet Squat / SA Row /Walking plank
12 reps 4 sets

Aerobic conditioning:

Jog on the spot
squats (fast)
squat hold
30s each/30s rest repeat x5

Sample session 2.

Mobilise: same as above

Strength:

Walking side lunge/ Renegade row/
12 reps 4sets

Step ups/Plank hold 45s/Shoulder press
12 reps 4 sets

Aerobic conditioning:

Squat jumps x10
Plank shoulder taps x20
5 rounds/30 seconds rest in between

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