Back Garden Blitz

Workout 1- Metabolic Conditioning 20s/10s

Equipment – Mat

1) Press up position cross knee & kick out behind (R leg) – don’t touch the floor

2) Sprint

3) Press up position cross knee & kick out behind (L leg)

4) Sprint

5) Power hop forwards & backwards (R leg)

6) Press up position – cross knee to spider man to hip extension up (R leg)

7) Sprint

8.) Press up position cross knee to spider man to hip extension up (L leg)

9) Power hop forwards & backwards (L leg)

10) Sprint with arms above head

11) Hill climbers

12) Squat jump forward – 5 split jumps (turn & repeat)

13) Plank alternate arm rows

14) Sprint

15) Plank position & walk forward 4 (drag feet) – 3 press ups – move to side – 3 press ups – move to side

16) Power squats

17) 8 Tricep dips – walk forward (Repeat)

18) Burpees

19) Single leg ab curls – alternating leg lowers

20) Superman

21) Power squats wide to narrow