GLUTE BAND WORKOUT

Our glutes are the big engines of your body. Ignoring them leads to more than a saggy bottom. Ignoring your glutes means less power, less speed & unfortunately the look of old age. Lets wake them UP!

 

3 SETS OF 15-20 EACH SIDE

- Reverse Hypers

- Squats

- Leg Abductors

- Front Leg Kicks

- Monster Walks Side to Side/Forward & Back

- Leg Stepups

Aim to complete 3 times a week.

BADASS HARDCORE CORE WORKOUT

30 Secs left plank

10 Vups

30 secs right plank 

10 heavy Russian twist

Rest 1 minute and repeat 2 more times.

BADASS ROCKING CORE WORKOUT

10 rounds of

10 Hollow Rocks

10 Tuck ups

(rest 20 sec between rounds)

BADASS CARDIO CLUB

Run 1 km at the fastest time possible

then do

20 pullups / 30 pushups / 40 squats

Bike 5km as fast as possible

then do 
40 lunges / 30 dips / 20 man makers
Row 1km as fast as possible

BADASS FUN TIMES WORKOUT

6 rounds of

24 Air squats

24 Pushups

24 walking lunges

400m run

BADASS WHOLEBODY FRY

4 Rounds of

8 Deadlift (in one set)

16 Jump Lunges

24 Pushups

400m Run.

BADASS GET LOST IN THE MOMENT WORKOUT

800m run to buy in then

 

2 Rounds of

50 KB swings

40 KB Lunges

30 KB Snatch

20 Pushups

10 Burpees

 

Then 800m run to cash out.

BADASS CLUB HIIT WORKOUT

8 mins as many rounds as possible of

15 bench jumps

15 pushups

 

REST 2 mins then

8 mins as many rounds as possible of

15 KB Swings

15 KB Sumo Deadlift high pull

 

REST 2 mins then

3 mins - Rower as far as possible (RUN if rower is not available)

BADASS CORE WORKOUT

5 rounds of

20 KB Swings

30 Situps

400m Run

BADASS AT HOME CHIPPER

100 Walking Lunges

50 pushups

100 skips

25 Bench jumps

100 Mountain climbers

25 squat jumps

100 reverse crunches

50 Tricep Dips

100 Power Jacks

GET IN GET OUT QUICK WORKOUT

3 Rounds of

50 Goblet squats

7 Pullups

10 bench press (this should be too heavy to do in one set)

CARDIO BOXING CIRCUIT

Warm up – 10m Shuttle runs with 20 mountain climbers at each cone. Repeat x 3

 

HIGH PUNCHES X 50 &  PUSH UPS X 10

10 KICKS EA LEG & MOUNTAIN CLIMBERS X 20

UPPERCUTS X 50  & SQUAT KICKS X 20

TRICEP DIPS X 10  & REVERSE CRUNCHES X 20

SQUAT PRESS WITH MED BALL X 10

SHORT SUICIDE DRILL (3 CONES 5 METERS APART)

 

Rest for 1 minute and repeat circuit 2 more times.

 

Ensure you cool down slowly for 5 minutes and stretch.
 
Good Luck!

BOXING WORKOUT

WARM UP -  45 secs work / 15 secs rest of 

Uppercuts, Starjumps, High punches & Toe taps 

(Tap your foot on a chair and jump to change feet)

 

ROUND #1 – 10 rounds of – 50 punches / 20 knee strikes / rest 20 seconds between rounds

 

ROUND #2 – 10 rounds of – 50 Uppercuts / 10 kicks each leg / rest 20 seconds between rounds

 

ROUND #3 – Jab Cross L Hook R Hook + 3 split jumps x 50 (as fast as possible with power)

 

ROUND #4 – ABS 5 ROUNDS OF 20 Crunch and punch ( 4 count) 20 flutter kicks ( 4 count)

 


Good Luck!

CARDIO/PYLO WORKOUT

Warm up - 10 to 1 of Starjumps / Squats / Situps

 

Then into 3 rounds of –

20 Mountain Climbers

20 Up and Overs

20 ½ Burpees

20 Tricep Dips – feet up for Advanced

 

Then 3 minutes sprinting as fast as you can


Then into 3 rounds of –

20 Lunge Jumps

20 Pushups

20 Squat Kicks

20 Hip Heists

 

Then 3 minutes sprinting as fast as you can…..then you are done!

 

Cool down with 3-5 minutes of walking then stretch.
 
Good Luck!

BADASS SPIN CIRCUIT

Minutes 0-5 Warm up with easy spin RPE 5

Minute 6-    Jump ups (change from seated to standing every 5 secs)

Minute 7-    Hill Climb (add resistance for 60 rotations per minute)

Minute 8-    Seated spinning RPE 7

Minute 9-    Hill climb

Minute 10-  Jump ups

Minute 11-  Hoover (bum is just hoovering over bike seat, don’t let hips sway)

Minute 12-  Easy spinning RPE 6

Minute 13-  Easy spinning RPE 6

Minute 14-  Increase spin to RPE 8

Minute 15-  Hill climb

Minute 16-  Seated sprint RPE 10

Minute 17-  Steady spinning RPE 7

Minute 18-  Hill climb

Minute 19-  Seated sprint RPE 10

 

Minute 20-  Easy recovery RPE 5

 

Repeat rountine from minute 6.

 

Cool down with 5 minutes easy spinning and stretch to finish.

BADASS WORKOUT

WARMUPS

#1

3 Rounds of

200m easy run/walk/bike

10 Spiderman lunges

20m Monster walks

10 Glute bridges

 

#2 

2 Rounds of

50 Skips

10 Single leg squats(using a bench for support)

10 Band pullaparts

10 Hollowrocks

 

#3

AMRAP 6min

100m Row

20m Bear crawl

10 Diamond pushups

20 Band rows

10 Wide pushups

MARATHON WORKOUT

YOU CAN SUBSTITUTE THE RUN WITH A ROW

 

After you warm up complete the following for 2 rounds -

400m run

25 Pushups

400m run

 

25 KB Swings

400m Run

25 Situps

400m Run

25 Burpees

400m Run

25 Squats

400m run

25 Box Jumps

 

Cool Down and Stretch

HOLIDAY KETTLEBELL BLASTER

AIM TO COMPLETE ALL EXERCISES WITHIN A WEEK.

 

2 HOURS OF MODERATE CARDIO (FAST WALKING, RUNNING, BIKE)

100 X SINGLE ARM KETTLEBELL SWINGS (PER SIDE)

100 X SINGLE LEG SQUATS (PER SIDE)

100 X SINGLE LEG STRAIGHT LEG DEADLIFTS WITH KETTLEBELL (PER SIDE)

100 X SITUPS WITH KETTLEBELL

100 X KETTLEBELL SNATCH PER SIDE

100 X GLUTE BRIDGES WITH KETTLEBELL

100 X KETTLEBELL ROWS PER SIDE

100 SECS OF HANDSTAND HOLD

100 X WALKING LUNGES WITH KETTLEBELL(OVERHEAD FOR ADVANCED)

100 X PUSHUPS (CHEST TO GROUND OF COURSE)

100 X SPRAWL TO LEAPFROG

 

SPLIT THEM UP ANYWAY YOU LIKE.

BAD BADDER BADDEST WORKOUT

Warm up for 2 minutes with easy cardio then do 20 seconds hard with 20 seconds easy for 3 minutes

 

EACH ROUND GOES FOR 3 MINUTES

*Go between the 2 exercises as many times as you can in the 3 minute.

Rest for 1 minute before going to the next round.
YOUR SCORE IS TOTAL ROUNDS AND REPS

 

ROUND #1 20 Jump lunges/ 10 Dips

ROUND #2 20 Starjumps/ 10 Burpees

ROUND #3 20 Alternating step ups/ 10 Pushups

ROUND #4 20 Single leg broad jumps (10 on left then 10 on right)/ 10 V-Ups
ROUND #5 20 Hip heists/ 10 Squat kicks

 

Cool down and stretch to finish

BADASS CHALLENGE CIRCUIT

Warm up with AMRAP 6 MIN

 -8 Calorie row/ 8 push ups/ 8 rows with band/ 8 squats/ 8 spidermans

 

CIRCUIT

12 Reps each exercise, 3 Rounds

-Walking lunges with bicep curl

-TRX mountain climbers (each leg)

-Squat with KB row

-Tuck ups (sub for situps)

-Step ups with push press

-KB swing

-Parallel dips

-Single leg KB deadlifts

-Ring rows

 

REST 2 MINUTES BETWEEN ROUNDS

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