W3 Club is currently closed due to the government guidance on Covid-19
This workout takes you through a range of exercises which will help to tone, shape and work your muscles. Make sure you have a bottle of water with you to keep hydrated.
30 seconds – Jog on the spot
30 seconds – High knees jog
30 seconds – Kick back jog
60 seconds – Shuffle left 3 steps, tap. Shuffle right 3 steps and tap
30 seconds -Star Jumps with arms in line with shoulders
30 seconds – Star Jumps with hands clap above the head
30 seconds – Stand in a wide stance, reach to the left while turning the torso in the alternate direction
30 seconds – Stand in a wide stance, reach to the right while turning the torso in the alternate direction
Repeat for 10 minutes followed up a dynamic stretch
Lower body Workout
Weight can be added if desired. A full water bottle or tinned food can also be used instead of weights
8 x Squats
8 x Squats lifting the heels as you come up
16 x Alternating between squats with flat feet and squats with heal lifts
16 x Tick Tock lunge – right leg lunge forwards, right leg lunge back.
16 x Tick Tock lunge – left leg lunge forwards, left leg lunge back.
16 x Tick Tock lunge – right leg lunge forwards, right leg lunge back
16 x Squat followed by curtsey lunge
16 x Reverse lunge on right leg followed by knee drive up towards the chest
16 x Reverse lunge on left leg followed by knee drive up towards the chest
32 x Double pulse and jump squat
Repeat the workout twice or as many times as suitable