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At some point during this workout God will talk to you and would want to join it your session.

Morning Solo Session
Light Jog
Dynamic Warm-up
Then:
5×5 minutes rounds
Hill 60 Steps Sprints (shorter distance)
2 minutes rest between rounds
Then:
5×5 minutes rounds
Hill 60 Sprints (short distance) +
Various Punch, Elbows, Knees, Kicking Drills
Then:
Cool down with a light Jog and Stretch

Bodyweight Conditioning Workout

Evening Group Session
Dynamic Warm-up
Then:
5 minutes round (non-stop)
10x Bodweight (Air) Squats +
5x Hindu Push-ups
Then:
2 minutes active rest
Followed by:
5 minutes round (non-stop)
1x Empty Hand TGU +
3x (each leg) Forward Sliding Lunges or Transverse Lunges +
1x Empty Hand Reverse TGU
Then:
2 minutes active rest
Followed by:
5 minutes round (non-stop)
5x Groiners +
10x High Sprints Jumps
Then:
2 minutes active rest
Followed by:
5 minutes round
3x Jump Squats
3x Squats Thrust with Tuck Jumps
3x Plyo Press-ups
3x Plyo Pop-ups
3x Jump squats to Plyo Burpees to Tuck Jumps
Then:
2 minutes active rest
Then:
5 minutes round (non-stop)
10x Lateral Bounding +
30 seconds Glute Bridge hold (Right) +
30 seconds Leg Raises +
30 seconds Glute Bridge hold (Left) +
10x Straight Leg Side to Side Twists
Then:
2 minutes active rest
Followed by:
5 minutes round
60 secondsPlanks +
2 minutes Opposites/Extended Bird Dogs hold for count of 5 +
2 minutes T-Plank Hold for a count of 5
2 minutes active rest after each round
Then:
5 minutes round
30 seconds Back Bridge Hold +
30seconds Navasana count of 5 (or S Hold) to Sit Thru to Hindu Push up to Sit Thru +
30 seconds Mountain Climbers
Then:
Cool down and Stretch

Author avatar

Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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