Let us take the guess work out of your training routine for the next 5 weeks!
Based on our very successful DIY Fitness program (where you get to choose your moves) we’ve constructed a 5 week program that will keep you motivated, moving and realising results.
Improve your functional fitness with exercises that use multiple muscle groups and joints, while also increasing muscular endurance, overall strength, balance, posture and agility. Performing the same routine continuously can cause you to hit a physical and mental plateau. By adding variety to your workouts you’ll keep your body engaged and adapting, and your mind excited about your workouts. And that’s what we”ll do the next 5 weeks! Burn massive amounts of calories and strengthen your entire body with this high intensity workout.
The Beginner Workout
If you’re new to functional fitness routines, perform the number of repetitions required. Perform workout 1 and workout 2 within the same week (eg: Monday and Thursday) and add some cardio on the off days. Each workout should be repeated 3-4 rounds .
The Experienced Workout
If you’re no stranger to high intensity functional fitness, challenge yourself by adding more reps to each move and performing the routine for 4-6 rounds. Repeat workout 1 & 2 twice during your 1st week (Eg: Monday, Tuesday, Friday & Saturday)
How it works:
Keep your rest periods to a minimum. Go straight into the next exercise without pausing and take a brief 1-2 minute rest between rounds to ensure that your heart rate remains elevated.
We’ve structured two workouts each week, for the next five weeks….
|Week 1: Workout 1||Week 1: Workout 2|
|15 Jump squats||10 Goblet squats|
|30 Walking lunges||40 Jump ropes|
|10 Spiderman push-ups (per side)||10 Dips|
|12 Bent over rows||15 High pulls|
|15 Kettlebell swings||8 Renegade rows (per side)|
|12 Plank push-ups||10 Bicycle crunches (per side)|
Squat down until your thighs are parallel to the floor. With an explosive movement jump upwards so that your feet leave the ground. Your hands can either be placed on your sides or outstretched in front of you.
Step forward into the lunge, dropping the knee of your rear leg to just above the floor. As you push back up take a big stride forward with the rear leg. Ensure that the knee of your front foot does not move past your toes.
Advanced: For a more challenging exercise add dumbbells to the move.
Assume a standard push-up position on the floor, with your fully arms extended. Extend your legs straight back, your hips raised and your core engaged. From this position start lowering yourself down into the flexed push-up position. Allow your right foot to come off the floor and bring your right knee towards your right elbow. As you extend back up, move your foot back to the starting position. Alternate legs with each rep.
Bent over rows
With your feet positioned shoulder-width apart holding a barbell in front of you, bend over slightly by hinging at the hips. Ensure you keep your back straight. Let the barbell hang directly below you with your arms straight. Perform the row by bringing the barbell up to your chest. Ensure that you keep your back straight, butt out and hamstrings tight.
Set up with the kettlebell just in front of you. Hinge at the hips and push back with your glutes while keeping your back straight. Lower yourself until you’re able to grip the kettlebell, with your hips down and back straight and tight. Pull your shoulders back and down by engaging the lats. Pull the kettlebell back hard as your hands go between your legs, until you feel the tension in your hamstrings. Contract your glutes and hamstrings forcefully and allow this to drive your hips forward, extending them in a “pop-like” motion. The momentum from this will “throw” the kettlebell forward, and it is now being guided by your hands and extended arms until shoulder height. Let the kettlebell fall back fast between your legs. As it does, break at the hips again to repeat the movement.
Start in the plank position, on your forearms. Press yourself up away from the ground one arm at a time, into an extended push-up position, while maintaining a straight back. Return to prone position by lowering yourself down onto one forearm at a time by reversing the order in which you extended your arms. Alternate with the left and right side.
Author: Tanja Schmitz
Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.