Warm up 1: Progressive walk to run (around circuit area)

Start circling one lap of the oval, area or space you have available at a light jogging pace. On the
second lap increase the pace to a jog, then run and finally sprint. Take a 1-2minute break before
continuing to the next workout. (Approx. 5mins total)
Workout no. 1 Total Body - locomotor: Tuck jump
Stand on the spot, jump up with both and tuck both knees in towards
your chest
Repeat in 3 sets of 15 with a 30 second break in between each
Workout no. 2 Core - non-locomotor: V-ups
Start by lying on your back on the floor with knees bent and
hands extended up towards the ceiling. Head should be faced
flat in a neutral position.
Leading with the chin and chest towards the ceiling, raise
shoulders off the floor.
Also raise legs up towards the ceiling
CHALLENGE: Try to touch your hands to your feet
Repeat in 3 sets of 10 with a 30-40 second break in between each set
Workout no. 3 Total body - locomotor: Squat Thrusts
Start a push up position
Bring both knees in towards your chest
Explode out again so legs are fully extended.
Stand back up and repeat the process
Repeat in 3 sets of 15 with a 20 second break in between each set
Workout no. 4 Lower body locomotor: Step ups with Knee drive (different motions/speeds)
Place one foot on the step (heel closest to edge)
Hold a dumbbell in each hand (or other heavy item)
Push off the step and drive your other knee up towards your chest
Repeat with other leg
Repeat 30 times with a 30 second end break


Workout no. 5 Core locomotor: Bicycle Kicks
Lie on your back with your knees at chest level and your arms flat on
the floor
Alternate extending your legs by extending one leg out straight and as
you being it in extend the other leg out
Continue to repeat this process as if you were riding a bike
Simultaneously, rotate from side to side by moving your lower arm, but
not elbow, up toward your opposite knee.
Tip: Make sure you keep your back flat during the movement. Reduce the
extension of your legs if you are unable to keep your back flat.
Continuous motion for 1min
Workout no. 6 Upper body non-locomotor: Burpees
Start in a standing position and bend your knees and place
your hands on the ground.
Extend your legs back into a push up position
Bring your knees back in towards your chest and stand back up
Tip: This should be in continuous motion
Repeat in 5 sets of 10 with 10-15 second break between each set
Work out no. 7 Upper body locomotor: Squat Jumps
Stand with feet shoulder width apart, trunk flexed forward slightly your back
straight
Arms should be in the ready position
Lower body is in a squat position. Explode vertically and drive arms
downwards.
Land on both feet and repeat.
Repeat in 5 sets of 20 with 30 second break between each set
Workout no. 8 Core non-locomotor: Hip Thrusts
Lie on your back with your legs bent 90 degrees at the hip.
Slowly lift your hips off the floor and towards the ceiling.
Lower your hips to the floor and repeat.
Repeat 2 sets of 30 with 25 second break between each set




Workout no. 9 Upper body non-locomotor: Push ups
Position yourself on the floor with your feet and palms of your
hands touching the ground
Push up in an up and down motion
Repeat 10 sets of 10 with 10 second break in between
Workout no. 10 Core non-locomotor: Sit ups
Have your knees bent and your feet placed flat on the ground
Place your arms crossed over your chest or behind your head
Lift your upper body off the ground and hold position for a
second
Repeat in 3 sets of 10
Cool down 1: Light Jog (around circuit area)
Circle laps of the oval, area or space you have available at jogging pace. Complete 5-10 laps
around the circuit (Approx. 5mins total)