Tier 3 - 10 minute Workouts - Week 4
These are workouts from the Original Fat Loss Acceleration Programme - FLAP
Complete the workouts in the correct order. Finish the week and month with a repeat of the Fitness Test from Day 1.
Some of the workouts do include the use of a skipping rope, gliders, dumbells, step & swiss ball. The exercises can be performed without the equipment.
Alternatives
Skipping - do high knee sprints on the spot.
Dumbells - use filled 4pint plastic milk bottles
Swiss Ball - Just use the floor or a large cushion
Step - floor , low table, edge of the sofa or bottom stair.
Gliders - Paper plates on a smooth floor - plastic plates or hotel room service menus! on carpet.
Day 22 - Workout 21- 40s/10s- 12 exercise Full Body HIIT
Day 23 - Workout 24 - 50s/10s - Burpees & Swiss ball Abs
Day 25 - Workout 10 - 40s/10s - legs, core & skipping
Day 26 - Workout 26 - 50s/10s. - Burpees & wts / abs
Day 27 - Workout 27 - 50s/10s - Gliders & legs
Day 28 - a repeat of the Day 1 Fitness Test
