W3 Club is currently closed due to the government guidance on Covid-19

Workout with Jana

A two part workout to help you work on your strength and cardio while at home.

Warm up

No rest between exercises, 1 minutes rest between rounds

2 rounds of:

12 x Sliding reverse lunges, repeat on both legs

12 x Sliding side lunges, repeat on both legs

3o seconds – ┬áSliding mountain climbers, complete at a fast pace
(if sliders not available use socks as an alternative)

Workout

First part:

3 rounds with no rest in between exercises, 45 sec rest after each round

30 secs – Bench jumps (you can also use a chair)

15 x Step up and knee raise. Repeat on both legs

20 x Double crunch

Second part:

3 rounds with no rest

20 x Squat and overhead press (as an alternative to weights you can use water bottles or milk bottles)

15 x Reverse lunge. Repeat on both legs

12 x Single leg. Repeat on both legs

20 x Crunches

 

Make sure you cool down for 5 minutes. Why not use Giles stretching session for inspiration?