W4 – Workout 3

    Hopefully you feel rested and refreshed after yesterday. Today we change it up with a few new exercises, a couple of harder versions of what we’ve done previously, and changes to the tempo and reps of a few exercises.

    We start with a mobilising warm up, followed by 4 sets of the main workout (no equipment required), and finishing with a 10 minute round of Every Minute On the Minute. Let’s go!


    MOBILISE - 5 minREPS 
    A1.Open mountain climbers202 SETS
    A2.Diagonal kick throughs10
    WORKOUT - 30 minREPS 
    B1.Sumo squats104 SETS
    REST 30 SEC
    B2.Fwd/Rev lunge w knee flexion10 each side
    REST 30 SEC
    B3.Push ups10
    REST 30 SEC
    B4.Mountain climbers10 each side
    REST 30 SEC
    B5.Renegade rows w rotation10
    REST 60 SEC

    EMOM - 10 minREPS 
    C1.Lateral lunges with hip hinge into knee raise5 each side60 seconds each exercise
    C2.Lying cycles20
    C3.High knees30


    A1. Open mountain climbers

     Reps: 20 – Sets: 2 

    Start in a plank with hands shoulder-width apart and spine straight. Bring one foot to the outside of the same hand, and push your hips toward ground. Return to a plank and stretch the other side.

    A2. Diagonal kick throughs

     Reps: 10 – Sets: 2 

    Start in a plank with hands shoulder-width apart and feet hip-width apart. Bring one foot to the outside of the same hand. Extend that hand upwards, squeezing your shoulder blades together. Tuck your back knee in towards your chest before diagonally kicking that leg through and past your anchored arm with a flexed foot. Return to the plank position.


    B1. Sumo squats

     Reps: 10 – Sets: 4 – Tempo: 3:0:2:0 – Rest: 30 seconds 

    Begin with feet in a wide stance, toes out at a 45° angle. Sink your shoulders back and down. Keeping your torso up, shoulders back and knees out, hold your hands close to your body and tilt your pelvis back in a sitting motion, sinking back into a squat. Drive the weight through your heels to stand, squeezing your glutes at the top.

    B2. Forward/reverse lunges with knee flexion

     Reps: 10 each side – Sets: 4 – Rest: 30 seconds 

    Stand with your feet together. With chest up and shoulders back, engage your stomach muscles. Step forward and bend both knees into a 90° angle to perform a lunge. Push off the front foot and step directly behind you with the same leg to perform a second lunge. Push off your back foot and raise your knee in front of you at a 90° angle. Step forward and repeat.

    B3. Push ups

     Reps: 10 – Sets: 4 – Tempo: 3:0:2:0 – Rest: 30 seconds 

    Beginners, start in a plank with hands shoulder-width apart, knees and feet anchored on the ground with spine flat. Advanced, start in a plank with hands at shoulder-width or slightly wider, feet anchored together or hip-width apart. Engage your stomach muscles, bend your elbows out and lower your chest to just above the ground. Straighten your arms to return to the start position.

    B4. Mountain climbers

     Reps: 10 each side – Sets: 4 – Rest: 30 seconds 

    Start in a plank with hands shoulder-width apart and feet together. Engage your stomach muscles. Bring one knee in towards the opposite elbow, aiming to feel a slight rotation through your mid-section. Return your foot back and repeat on the opposite side.

    B5. Renegade rows with rotation

     Reps: 10 – Sets: 4 – Rest: 60 seconds 

    Start in a plank with hands shoulder-width apart and feet just wider than hip-width apart. Keeping your hips square, pull one hand up to your armpit, squeezing your shoulder blade on that side. Repeat on the other arm. On your third row, rotate your body and raise your hand towards the ceiling. Keep your eyes following your hand. Continue with the exercise, raising your hand to the ceiling on every third row.

     10 Minute EMOM 

    (Every Minute On the Minute)

    • Set your timer for 10 minutes.
    • In the 1st minute, complete the required reps of exercise 1, using the remaining time in that minute to rest.
    • At the 2nd minute, complete the required reps of exercise 2 and rest.
    • At the 3rd minute, complete the required reps of exercise 3 and rest. At the 4th minute, start back at the top.

    EMOM is great for tracking your progression. If you feel you’re resting too long, you can increase the amount of reps you do in each set so you’re working hard to complete the reps in just under a minute.

    C1. Lateral lunges with hip hinge into knee raise

     Reps: 5 each side 

    Standing with feet together, step one foot wide out to the side. Bend your knee over your foot as it lands, hinging forward at the hips with a flat back, aiming to touch the ground in front of you with your fingertips. Engage your stomach and push off your bent leg back to standing, raising your knee 90° in front of you.

    C2. Lying cycles

     Reps: 20 

    Lie on your back with your feet together. Place your fingers behind your neck, elbows wide and your shoulder blades squeezed together. Without using your hands, gently lift your upper back, neck and head off the ground, engaging your stomach muscles. Lift your legs slightly off the ground. With a slight rotation, bend one knee up and bring the opposite elbow to meet it. Alternate arms and legs, keeping your legs low and the movement slow and controlled.

    C3. High knees

     Reps: 30 

    Standing with your feet together and toes forward, set your arms at a 90° angle at the elbow, palms down. Run on the spot with your knees hitting your palms on every repetition. Keep your arms rigid, don’t drop them to meet your knees.




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