10 WEEK BURPEE & BODY PLANK CHALLENGE - by GLEN TITHER

email: glen@gtpersonaltrainer.co.uk

website: www.gtpersonaltrainer.co.uk 

Ten Week Burpee & Body Plank Challenge

The Burpee and the Body Plank are two excellent exercises which have the ability to place large demands on multiple muscle groups in a single exercise.

A burpee is an excellent exercise which is well known as being one of the best bodyweight conditioning exercises for developing overall muscular endurance, as well as placing a considerable cardiovascular demand on the body, and requiring a good level of mental toughness.

The body plank  is an excellent core stability & strength exercise which targets your entire core in just one exercise.

By supersetting these two exercises (pairing two exercises together with little or no rest in between exercises), in several different variations, you will develop your overall fitness.

The workouts in this particular challenge are short in duration, but high in intensity. Expect to push yourself harder, both physically and mentally, than you probably have before; but trust me, the rewards are worth it.

·         Perform this challenge for 10 consecutive weeks.

·         Perform each workout 2 – 4 times per week; ideally with a day off in between workout days.

·         The relevant burpee component must be performed for 10 repetitions, with little or no rest in between repetitions.

·         Upon completion of all 10 burpee repetitions, immediately perform 30 seconds of the relevant body plank component; this equals 1 set.

·         If there is a body plank exercise which requires you to work one side at a time (e.g. side plank, side plank raises) then you must perform the exercise on both sides before you rest.

·         Rest for a maximum of 20 seconds in between sets.

·         Perform 10 supersets in total.

·         For weeks 1 & 5 you must alternate between workout one and workout two throughout the week.

·         For weeks 9 & 10 there is no separate body plank component, as this is already incorporated into the burpee component.

·         If a week states Burpee, then it means a Full Burpee; that is with a press-up. Half burpee is without the press-up component.

Week One

(workout one)

Half Burpee

Body Plank

(workout two)

Press-Ups

Side Plank

Week Two

Full Burpee

Side Plank

Week Three

Burpee with Mountain Climber x4 each leg

Body Plank ‘Tap-Outs’

Week Four

Burpee with two-footed jump forwards/bounds

Side Plank Raises

Week Five

(workout one)

Half Burpee

Body Plank ‘Jacks’

(workout two)

Squat Thrusts

Side Plank

Week Six

Burpee with Double Squat Thrust

Single Leg Body Plank

Week Seven

Medicine or Slam Ball Burpee (hands on medicine/slam ball)

Spiderman Plank

Week Eight

Burpee with Box Jump

Body Plank Supermans

Week Nine

8 Count Burpees:

1: squat down & place hands on floor

2: thrust legs backwards

3 & 4: press-up

5 & 6: straight arm body plank ‘jack’ (legs out & back in once)

7: thrust legs back in

8: stand up

Week Ten

10 Count Burpee

1: squat down & place hands on floor

2: thrust legs backwards

3 & 4: press-up

5 & 6: squat thrust to the left and thrust legs backwards

7 & 8: squat thrust to the right and thrust legs backwards

9: squat thrust legs back into the chest

10: stand up

UK FIRE & RESCUE SERVICE FIREGROUND FITNESS TEST / DRILL GROUND FITNESS TEST; HOW TO TRAIN FOR & PASS - by GLEN TITHER

HOW TO TRAIN FOR, & PASS, THE NEW UK FIRE & RESCUE SERVICE FIREGROUND FITNESS TEST / DRILL GROUND FITNESS TEST.

Email: glen@gtpersonaltrainer.co.uk
Website: www.gtpersonaltrainer.co.uk

At the bottom of this blog is the text taken from the CFOA website, with regards the new Fireground Fitness Test, along with the link to the video which demonstrates the test being run through in full.
The video shows a retired firefighter, over 50 years old, from Greater Manchester FRS, performing the test in real time; proving that the test can be completed, and passed, by those who maintain their operational fitness up to the new retirement age of 60 years old (which is a requirement of every firefighters contract of employment & also reiterated in their FRS fitness policy).

This new fitness test was approximately 4 years in the making, and has been tested using operational firefighters as their test subjects, which both proves and validates its role specificity.
With such validity as a role specific fitness and capability test, I have no doubt that all concerned with the project are extremely dissappointing that every UK FRS, CFOA, FireFit Steering Group, FBU and HM Government have not insisted on it being the annual fitness test of every UK FRS from January 2017, not only because of the vast amount of work and public money which has gone into the project, but because currently it is the only fitness test which proves the operational fitness and capability of UK firefighters and operational staff.

However, I do understand UK FRS reluctance to use it - because of the lack of even basic health & fitness of the vast majority of UK firefighters and operational staff, along with the alarming numbers of UK firefighters who are overweight, obese and unfit, and fearing the reality of large numbers of firefighters and operational staff failing to pass this new firefighter/role specific fitness test and being removed from operational duties/taken 'off the run'.
Instead they will continue to fitness test their firefighters, and operational staff, with far easier fitness tests (which too high a percentage of operational firefighters/staff still struggle to pass!).
Almost all UK FRS currently adopt fitness tests which are much easier to pass, but which do not test for role specific operational fitness & capability, such as a slow walk on a treadmill (Chester Treadmill Test), or slowly stepping up and down from a small step (Chester Step Test), or an easy walk-to-jog test with a low level pass requirement (Shuttle Run/Bleep Test); all of which thousands of UK firefighters have been moaning about for years that they should be replaced with a role specific fitness test because they are not specific enough for fitness testing operational fitness and/or capability, but also because they were so overweight and unfit that they struggled to pass these easy/low intensity, non-specific fitness tests.

Having worked closely with nearly 1000 firefighters and operational staff at Cheshire FRS between 2010 - 2015, and more importantly, having worked with the fitness professionals from Merseyside FRS, Greater Mancheser FRS and Lancashire FRS who were heavily involved in putting together this new fitness test, I am more than well placed to be able to advise on the specific fitness requirements for any UK firefighter or operational staff member to train for and pass this test.
As an extremely experienced fitness professional I have recently analysed the specific physiological demands of each component of this test. I have then devised very detailed workouts which will enable any UK firefighter, or operational staff, to easily pass this test.
All of my workouts include very detailed step-by-step instructions, explaining exactly how to perform every exercise correctly; they also include gradual progressions so that even the most unfit firefighter can achieve the fitness required at an achievable pace.
Also, I am able to advise on several other important health & fitness topics, to help those firefighters who are overweight or obese, such as measuring your body composition, nutrition, meal frequency, hydration, setting achievable goals, the importance of tempo/TUT/overload & adaptation, core stability, ROM/mobility/fleibility etc.

All of this costs just £1000 (one thousand pounds).
For those FRS, or firefighters/operational staff, who would like all of this information please email me and I will get back to you asap.


Taken from the CFOA website:

Release of Fireground Fitness Test

Over the last four years, the CFOA FireFit Steering Group, in association with the University of Bath and with the support of a number of Fire and Rescue Services, have developed a range of role based fireground fitness tests. The tests, which take into account the physiology and level of fitness of firefighters, can be easily replicated by any FRS across the country. Chair of the FireFit Steering Group Justin Johnston said:
‘Firstly I would like to extend my thanks to all of the Fire & Rescue Services that have supported the research work. This has involved hundreds of personnel volunteering to undertake practical scenarios, providing lifestyle data, blood samples and individual VO2 gas analysis. All of this has enabled us to produce some rigorous academic outcomes that has led to a simple yet highly fitting timed drill ground scenario that can be used as part of existing fitness testing options.
Feedback from participants has told us that it is highly relevant and an entirely reasonable expectation that is grounded in “Doing the job”. Another advantage is it takes account of physiology and doesn’t simply focus on aerobic capacity.’
The test, which was presented at the 2016 FireFit Conference, has now been made available to all FRSs through CFOA. Two videos, a promotional overview and a technical full run through, have been produced and can be viewed below or by following the links above. 

 

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HIIT (HIGH INTENSITY INTERVAL TRAINING) 10 NEW WORKOUTS - by GLEN TITHER

Email: glen@gtpersonaltrainer.co.uk
Website: www.gtpersonaltrainer.co.uk

HIIT (High Intensity Interval Training) is an excellent way for anyone to workout for a short duration (only 20 - 30 minutes) but still place a huge demand on their entire muscular and cardiorespiratory systems, also stressing the entire core, and developing mental toughness.

Probably the two greatest things about HIIT are that it can be performed virtually anywhere, and can incorporate practically every exercise you can imagine.

Because HIIT is so versatile you can select exercises which use only your bodyweight, or you can use any piece of fitness equipment; from barbells, dumbbells, kettlebells, powerbags, weight discs, slam or medicine balls, suspension trainers, Olympic rings, steps or boxes, resistance bands, battle ropes, fitness domes, stability balls, weighted vests, pull-up/chin-up and dip frames, abdominal wheels, cardiovascular machines - the list really is endless.

Depending on the equipment available to you, the intensity which you decide to work at, and how much variety you want in the workouts, you can select anywhere from just 2 different exercises and perform 10 or more supersets, or you can work with 4, 6, 8, or even 10 different exercises and keep the intensity high and the rest periods to 10 - 20 seconds.

To demonstrate just how easy it is to devise your own punishing HIIT workouts, on the following pages, I have outlined 10 HIIT workouts (with detailed step-by-step exercise performance instructions) which utilise just 2 exercises per workout.

You must superset the exercises (superset: perform the prescribed number of repetitions for the first exercise then, without rest, immediately perform the prescribed number of repetitions for the second exercise). Once you have completed all the prescribed number of repetitions for both exercises you must have no more than 20 seconds rest before performing the next superset. For these workouts I have prescribed a total of 10 sets.

If you are devising your own HIIT workouts there are a few basics you’ll need to get right if you are to get the most from each workout:

• Firstly, remember to pair exercises together which place a different demand on the body. For example, a total body exercise paired with either a core stability exercise or a cardiovascular exercise; or an upper body exercise paired with a lower body exercise; or an explosive/plyometric exercise paired with a cardiovascular exercise etc.

• Try not to pair exercises together which place a demand on the same muscle groups/areas. 

• Choose ‘compound’ exercises (these are exercises which place a demand on multiple muscle groups in just a single exercise). 

• Steer clear of ‘isolation’ exercises (these are exercises which predominantly place a demand on just one muscle group).

• As the title suggests, these workouts are always meant to be High Intensity. With this always in mind, you must workout to your maximal effort during every repetition of every set. 

• To ensure the intensity stays high throughout, you must keep any rest periods to a minimum, ideally only 20 seconds, with 30 seconds a maximum. 

• To ensure ‘overload’ (continual fitness progression as a result of an adaptation to the increased stress being placed upon the body) you must perform a different HIIT workout each time you workout, so as not to allow the body to plateau, get bored and/or reduce any fitness progression.

Workout One

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Mat / Floor	Total Body	Full Burpee (Burpee with a Press-Up)		10	10
Mat / Floor	Core	Body Plank			10			30 Seconds
Light Jogging / Walking or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Full Burpee (Burpees with a Press-Up)	·         This is what’s commonly known as a Full Burpee because it includes the Press-Up component. ·         Stand up straight, with your head up, shoulders back, chest out, feet together and arms hanging down by your sides. ·         Bending at the knees, drop low into a squat position and place your hands on the floor in front of you. ·         Next, keeping your feet together, kick both your legs backwards until you are in the standard press-up position. ·         Now, perform 1 standard press-up. ·         Once you have completed the press-up, immediately thrust your knees back up to your chest and, straightening your legs, return to a standing position. ·         Repeat, without rest, for the prescribed number of repetitions.
Body Plank	·        Start off in the standard press up position, with your body and legs forming a straight line from your head, shoulders, hips, knees and ankles, resting your lower body on your toes & balls of your feet. ·        Next, bend your arms and lower yourself until you are resting your upper body on your forearms; ensure your elbows are positioned directly underneath your shoulders, so not to fatigue your shoulder muscles. ·        Keeping your body straight from shoulders to heels, contract the core muscles of your lower back, abdominals, obliques and glutes. ·        Hold this position, in strict form, for as long as possible. ·        Breathe normally throughout this exercise. ·        Each week increase the time by just 1 second

Workout Two

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Dumbbells, Powerbag, Kettlebell(s) Slamball etc	Total Body	Overhead Reverse Lunges		10 Each Leg	10
Mat / Floor	CV	Jumping Jacks		20	10
Light Jogging / Walking or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Overhead Reverse Lunges	·        Stand with your feet shoulder width apart and your knees slightly bent. ·        Keep your back straight, head up and shoulders back. ·        For resistance you can use 1 or 2 dumbbell(s), 1 or 2 kettlebell(s), a powerbag or a slam/medicine ball. ·        Whatever form of resistance you choose, bicep curl it up to chest height then perform a shoulder press, straightening your arms until the weight is directly above your head with your arms locked. ·        Keep your arms in this position throughout the exercise. ·        Keep your torso upright throughout this exercise. ·        As with most alternate exercises it is entirely down to personal preference which leg you start the exercise with. As long as you alternate and perform the same number of repetitions for each leg it is fine. However, for this explanation I will be starting with the left. ·        From this start position, take a big step backwards with your left leg. When the toes of your left / back foot is planted your right thigh must be parallel to the floor but your knee must not be forward of your toes. Your left leg must also be bent at the knee with your knee stopping just short of touching the floor. ·        Contract your left thigh and push yourself back up to the start position and repeat with the right. ·        Performing the exercise with both legs equals 1 repetition. Perform 10 repetitions.
Jumping Jacks	·         Stand up straight, with your head up, shoulders back, chest out, feet together and arms hanging down by your sides. ·         Bending at the knees, bounce down slightly then jump upwards, just a few inches off the floor. Before landing, open your legs out to the sides and land back on the floor with your feet wider than shoulder width apart. ·         At the same time as you are moving your legs outwards, raise your arms from your sides in semi-circles until you touch your hands above your head. ·         You should time it so that your feet land back on the floor and your hands touch above your head at the same time. ·         Jump up again and bring your arms back down to your sides and your feet back together and repeat.

Workout Three

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Dumbbells, Powerbag, Kettlebell(s) Slamball etc	Total Body	Thrusters		10	10
Floor / Yard	C.V.	25 metre Shuttle Runs		6	10
Light Jogging / Walking or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Thrusters	·        Thrusters are basically a squat with a shoulder press. ·        For resistance you can choose 1 or 2 dumbbell(s), 1 or 2 kettlebell(s), a powerbag or a slam/medicine ball. ·        Bending at the elbows, bicep curl the dumbbell(s), powerbag, kettlebell(s) or slam/medicine ball up towards your shoulders. ·        Stand with your feet shoulder width apart and your knees slightly bent. ·        In this start position, keep your head up, shoulders back and look straight ahead. ·        Next, perform a standard squat, as below. ·        Thrusters/Squat component: keep your head up, shoulders back and look straight ahead at something at eye height e.g. a position on a piece of furniture or simply a mark on the wallpaper etc. This will ensure you keep your spine in the correct position as you lower and raise your torso. ·        Keeping your eyes on the mark ahead, slowly and in a controlled manner, as if sitting back into a chair, bending at the hips, lower your torso towards the floor until your thighs are at least parallel to the floor. ·        Contract your leg muscles and slowly raise yourself up to the standing position. ·        Thruster/Shoulder Press component: As you contract your thighs and return to a standing position from the basic squat, contract your shoulders and triceps and push the dumbbell(s), powerbag, kettlebell(s) or slam/medicine ball directly upwards. ·        In the finish position you will be standing upright with your arms completely straight and the dumbbells(s), powerbag, kettlebell(s) or slam/medicine ball directly overhead. ·        Once you have completed both components above, bending at the elbows, bring the dumbbells(s), powerbag, kettlebell(s) or slam/medicine ball back down to chest height. ·        This equals 1 repetition.
25 metre Shuttle Runs	·        Firstly, ensure you have a clear, dry, unobstructed, run of approximately 25 metres. ·        Simply run, at a fast jogging pace, from the start of the shuttle to the other end. ·        Ensure you keep your posture correct even as you feel more and more fatigued.

Workout Four

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Mat / Floor	Total Body	Press-Up with Squat Thrust		10	10
Mat / Floor	Core	Crunches		10	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Press-Up with a Squat Thrust	·        In this exercise you will be pairing up a Press-Up with a Squat Thrust for every repetition. ·        Firstly you perform a standard Press-Up (see below). As soon as you push your upper body back up to the start position you must then perform a Squat Thrust (see below). ·        Press-Up component: Begin in the basic press-up position: With arms straight, place both hands flat on the floor shoulder width apart; Place both feet and legs together. ·        Your body must form a straight line from your shoulders, hips, knees and ankles. ·        Raise up to balance your body on just your hands and toes/balls of your feet. ·        To keep your torso stabilized, and to stop your hips from dropping during the Press-Up, you will need to contract your core muscles (abdominals, lower back, gluteals) as you perform this exercise. ·        Slowly, and in a controlled manner, bending only at the elbows, lower your torso and legs to the floor, stopping just short of touching your forehead on the floor. ·        Contracting the muscles in your chest, shoulders, arms and core, slowly push yourself back up to the start position. ·        Squat Thrust component: This exercise is very similar to a Mountain Climber. However, in this version you must keep your feet together at all times, as opposed to alternating. ·        Position yourself on the floor in the standard press-up start position. ·        Throughout the exercise, keep your upper body in this position by contracting all of your upper body muscles, including the core muscles of your obliques, lower back, abdominals and glutes. ·        Start with your feet and knees together, now push hard with the toes and using your thigh and core muscles, bending only at the knee, thrust both your knees up towards your chest. ·        Your feet should now be just underneath your hips and your knees near to underneath your chest. ·        From this crouched position thrust both your feet back to the start position, straightening your legs.
Crunches	·        Position yourself on the floor, knees bent, feet and head flat on the floor. ·        Cross your arms and place them on your chest. ·        Slowly and in a controlled manner contract the muscles in your abdominals and curl your upper body towards your thighs. ·        Do not raise your entire torso off the floor from the hips. ·        Ensure you perform a curling motion; firstly roll your head forwards bringing your chin towards your chest, next roll your shoulders forwards towards your thighs. ·        At the highest point only your shoulder blades should be off the floor. ·        Contract your abdominals tightly at the top of the motion. ·        Slowly return to the start position & repeat.

Workout Five

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Mat / Floor	Total Body	Bellys & Backs		5	10
Mat / Floor	Legs & Core	Jump Lunges		10 Each Leg	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Bellys & Backs	·         Stand up straight with your head up, chest out and shoulders back, in front of your exercise mat. ·         Next, simply lower yourself forwards onto the mat until you are in a flat lying position, face down. ·         Now push on your hands and legs and push yourself up off the mat into a full standing position. ·         Turn yourself around so that you are stood with your back to the exercise mat. ·         Now lower yourself backwards onto the exercise mat until you are in a flat lying position, face up. ·         This counts as 1 repetition. ·         Repeat this lying face down, getting up, lying face up, getting back up until you have completed all the prescribed repetitions.
Jump Lunges	·        This version of the lunge is a dynamic, powerful, very demanding version. ·        Stand with your feet approximately hip width apart and your knees slightly bent. ·        Keep your back straight, head up and shoulders back. ·        As with most alternate exercises it is entirely down to personal preference which leg you start the exercise with. As long as you alternate and perform the same number of repetitions for each leg it is fine. However, for this explanation I will be starting with the left. ·        Take a big step forwards with your left leg. When your left / front foot is planted your left thigh must be parallel to the floor but your knee must not be forward of your toes. Your right leg must also be bent at the knee with your knee stopping just short of touching the floor. This is the start position. ·        From this start position, contracting your left thigh, you can use your arms for momentum also, explode upwards as high as possible. ·        Mid-air you must very quickly switch your leg position so that you land in a wide stance with your right foot as the front foot and your left foot the rear. ·        Immediately on landing perform another lunge, before exploding upwards again and switching leg positions again also. ·        Keep lunging, jumping, switching legs and lunging again until you have completed the prescribed number of repetitions.

Workout Six

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Mat / Floor	Total Body	Squat Thrusts		10	10
Mat / Floor	Legs & Core	Body Plank ‘Jacks’		10	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Squat Thrusts	·        This exercise is very similar to a Mountain Climber/Alternate Leg Squat Thrust. However, in this version you must keep your feet together at all times, as opposed to alternating. ·        Position yourself on the floor in the standard press-up start position. ·        Throughout the exercise, keep your upper body in this position by contracting all of your upper body muscles, including the core muscles of your obliques, lower back, abdominals and glutes. ·        Start with your feet and knees together, now push hard with the toes and using your thigh and core muscles, bending only at the knee, thrust both your knees up towards your chest. ·        Your feet should now be just underneath your hips and your knees near to underneath your chest. ·        From this crouched position thrust both your feet back to the start position, straightening your legs. ·        Repeat for the prescribed number of repetitions.
Body Plank Jacks	·        Start off in the standard press up position, body and legs straight, resting your lower body on your toes. ·        Next, bend your arms and lower yourself until you are resting your upper body on your forearms; ensure your elbows are positioned directly underneath your shoulders, so not to fatigue your shoulder muscles. ·        Keeping your body straight from shoulders, hips, knees and ankles, contract the core muscles of your lower back, abdominals, obliques and glutes. ·        From this start position, perform ‘Jacks’ with your legs (see below). ·        Keeping your as near to straight as possible, contract your abductors (outer thighs), perform a small jump with your legs and spread them out to the sides. ·        You don’t have to spread your legs too wide; just wider than shoulder width is fine. ·        As soon as your toes have landed on the floor, perform the small jump again and, using your adductors (inner thighs) bring your legs back together again. ·        ‘Jacking’ your legs out and back in again equals 1 repetition. ·        Repeat for the prescribed number of repetitions.

Workout Seven

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Kettlebell	Legs & CV	Squat Swings		20	10
Skipping Rope	Legs & CV	Skipping		100	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Kettlebell Squat & Front Swings	·         Firstly, select a suitably weighted kettlebell (10 - 20 kgs). ·         Hold the kettlebell tightly with both hands, with a pronated (overhand) grip, palms facing your torso, and thumbs wrapped around the handle. ·         Straighten your arms and let the kettlebell hang down in front of you. ·        Stand with your feet slightly wider than shoulder width apart and your knees slightly bent. ·        In this start position, keep your head up, shoulders back and look straight ahead at something at eye height e.g. the top of a piece of equipment, a line on a poster or simply a mark on the wall. This will ensure you keep your spine in the correct position as you lower and raise your torso. ·         Next you need to gather up a little momentum to start the swinging motion of the kettlebell. Begin by leaning slightly forwards, contracting your arms and shoulders and swing the kettlebell upwards in front of you, up to chest height. ·         At the same time as the kettlebell swings downwards, you must perform a squat and let the kettlebell swing between your legs. ·         Time this so that you are at the lowest point of your squat when the kettlebell swings underneath you. ·         From this squat position, drive your legs back up to straight and at the same time swing the kettlebell from between your legs up in front of you to a height just above your eyes. This is 1 repetition. ·         Continue the simultaneous squatting and swinging until you have completed the required number of repetitions.
Skipping	·        Using a lightweight speed skipping rope, skip on the spot for 100 revolutions. ·        It doesn’t matter how you skip, or how many times you stop, just complete the 100.

Workout Eight

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Dumbbells, Powerbag, Kettlebell(s) Slamball etc	Total Body	Overhead Walking Lunges		10 Each Leg	10
Floor / Yard	C.V.	25 metre Shuttle Runs		6	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Overhead Walking Lunges	·        Stand with your feet shoulder width apart and your knees slightly bent. ·        Keep your back straight, head up and shoulders back. ·        For resistance you can use 1 or 2 dumbbell(s), 1 or 2 kettlebell(s), a powerbag or a slam/medicine ball. ·        Whatever form of resistance you choose, bicep curl it up to chest height then perform a shoulder press, straightening your arms until the weight is directly above your head with your arms locked. ·        Keep your arms in this position throughout the exercise. ·         Keep your torso upright throughout this exercise. ·        As with most alternate exercises it is entirely down to personal preference which leg you lead/start the exercise with. As long as you alternate and perform the same number of repetitions for each leg it is fine. However, for this explanation I will be leading / starting with the left. ·        Take a big step forwards with your left leg and bend both legs, lowering your torso downwards towards the floor. ·        When your front foot is planted your thigh must be parallel to the floor but your knee must not be forward of your toes. Your right leg must also be bent at the knee with your knee stopping just short of touching the floor. ·        Your legs should now be in the following positions: ·        Left leg - thigh parallel to the floor calf 90 degrees to the floor. ·        Right leg - thigh 90 degrees to the floor and calf parallel to the floor. ·        Contract your left thigh and push yourself forwards with your right foot, until you are back up to a standing position. Now repeat this with the right leg, moving/walking forwards with each lunge. ·        Complete 10 repetitions with each leg before moving onto the shuttle runs.
25 metre Shuttle Runs	·        Firstly, ensure you have a clear, dry, unobstructed, run of approximately 25 metres. ·        Simply run, at a fast jogging pace, from the start of the shuttle to the other end. ·        Ensure you keep your posture correct even as you feel more and more fatigued.

Workout Nine

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Mat / Floor	Upper Body	Press-Ups		20	10
Dumbbells, Powerbag, Kettlebell(s) Slamball etc	Legs	Bulgarian Split Squats		10 Each Leg	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Min’s
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Press-Ups	·        Begin in the basic press-up position: With arms straight, place both hands flat on the floor shoulder width apart; Place both feet and legs together. ·        Your body must form a straight line from your shoulders, hips, knees and ankles. ·        Raise up to balance your body on just your hands and toes/balls of your feet. ·        To keep your torso stabilized, and to stop your hips from dropping during the Press-Up, you will need to contract your core muscles (abdominals, lower back, gluteals) as you perform this exercise. ·        Slowly, and in a controlled manner, bending only at the elbows, lower your torso and legs to the floor, stopping just short of touching your forehead on the floor. ·        Contracting the muscles in your chest, shoulders, arms and core, slowly push yourself back up to the start position and repeat for the prescribed number of repetitions.
Bulgarian Split Squats	·        Firstly place an exercise bench in the flat position. ·        Keeping the flat bench, placed horizontally behind you, walk forwards a few paces. ·        As with most alternate exercises it is entirely down to personal preference which leg you lead/start the exercise with. As long as you alternate and perform the same number of repetitions for each leg it is fine. However, for this explanation I will be leading / starting with the left. ·        Carefully place the toes of your right foot on top of the exercise bench behind you. ·        You will now be stood on your left leg only. ·        Keep your head up, back straight and chest out. ·        From this start position, slowly and in a controlled manner, lower your hips towards the floor by bending your knees. ·        Your rear leg will bend and the knee will drop down towards the floor. ·        Your front leg will bend at the knee until your thigh is parallel to the floor. ·        Similar to the lunges, you must ensure your front foot is far enough forwards. When your front foot is planted, and you have lowered your torso towards the floor, your thigh must be parallel to the floor but your knee must not be forward of your toes. Adjust your foot position to allow for this. ·        Ensure you keep your torso upright throughout this exercise. ·        From this position, contract the muscles in your left leg and straighten your left leg bringing you back up to the start position and repeat for the prescribed number of repetitions. ·        As soon as you have completed all repetitions on your left leg, switch leg positions and repeat with your right leg as the front leg. ·        If the exercise is too easy then you can add resistance by holding 1 or 2 dumbbell(s), 1 or 2 kettlebell(s), a powerbag or a slam/medicine ball.

Workout Ten

Equipment	Body Part	Exercise	Weight	Reps	Sets	Level	Speed	Time
Light Log or C.V. equipment of choice.	C.V. & Warm-Up	Jogging, Cycling, Rowing.				Moderate	Moderate	5 - 10 Min’s
Don’t perform your C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.
As well as the cardiovascular warm-up, above, perform a thorough warm-up of dynamic stretches covering all major muscles. Perform 10 repetitions per dynamic stretch.
Dumbbells, Powerbag, Kettlebell(s) Slamball etc	Total Body	Push Press		10	10
Mat / Floor	Legs & CV	Mountain Climbers		15 Each Leg	10
Light Jogging or C.V. equipment of choice	C.V. & Cool Down	Walking, Cycling, Rowing				Easy	Easy	5 - 10 Minutes
As with the Warm-Up, don’t perform your Cool Down C.V. component so intensely that the exercise becomes anaerobic. Ensure you can talk comfortably throughout, without becoming too out of breath.

Exercise	Performance Instructions
Push Press	·        This exercise is similar to the standard Standing Shoulder Press. However, the speed of the exercise, together with the rapid triple extension of the ankles, knees and hips, makes it an explosive exercise and also makes it possible to use slightly more weight. ·        For resistance you can choose 1 or 2 dumbbell(s), 1 or 2 kettlebell(s), a powerbag or a slam/medicine ball. ·        Bending at the elbows, bicep curl the dumbbell(s), powerbag, kettlebell(s) or slam/medicine ball up towards your shoulders. ·        Stand with your feet shoulder width apart and your knees slightly bent. ·        In this start position, keep your head up, shoulders back and look straight ahead. ·        From the start position, bending at the knees, dip yourself down slightly (approximately 1 foot/30cms) before explosively straightening your legs and at the same time driving your chosen form of resistance upwards overhead. ·        To reduce the possibility of hitting yourself in the chin/face, retract the head backwards slightly as you explosively push your chosen form of resistance upwards overhead. ·         As the Push Press is an explosive exercise there is no need to hold the barbell overhead for too long, a second or two is fine. ·         Once you have completed the arm extension, drag your chosen form of resistance back down to the start position on your upper chest and repeat for the prescribed number of repetitions.
Mountain Climbers	·        Position yourself on the floor in the standard press-up position. ·        Throughout the exercise, keep your upper body in this position by contracting all of your upper body muscles, including the core muscles of your obliques, lower back, abdominals and glutes. ·        As with most alternate exercises it is entirely down to personal preference which side you start the exercise with; As long as you alternate, and perform the same number of repetitions, with each leg it is fine. However, for this explanation I will be starting with the left. ·        Start with your feet and knees together, now push hard with the toes of your left leg and using your left thigh and core muscles, bending only at the knee, thrust your left knee up towards your chest. ·        Your left foot should now be just underneath your hips and your left knee near to underneath your chest. ·        From this crouched position thrust your left foot back to the start position, straightening your leg. ·        Repeat this with your right leg. ·        Get yourself into a rhythm as you thrust forwards and backwards.