W8 – Workout 4

    You deserve a huge kudos for making it to the very last workout for your 8 week plan!

    Today’s workout will get you sweating with increased reps and tempo, some new exercises and some advancements on old exercises.

    Today we have a mobilising hip and leg warm up followed by 4 sets of the main workout. You’ll need a box, bench or chair for today’s workout for the tricep dips. Rounding out the session is a 10 minute EMOM.

    And remember, tomorrow is your day to rest and recover.


    MOBILISE - 5 minREPS 
    A1.Hip openers with 10 sec hold202 SETS
    A2.Hamstring walkout/hip flexor/adductor20
    WORKOUT - 30 minREPS 
    B1.Single leg deadlift104 SETS
    REST 30 SEC
    B2.Knee hover raises into 10 sec hover hold10
    REST 30 SEC
    B3.Single leg hip extension10
    REST 30 SEC
    B4.Tricep dips10
    REST 30 SEC
    B5.Spiderman mountain climbers10
    REST 60 SEC

    EMOM - 10 minREPS 
    C1.Mountain climber kick backs5 each side60 seconds each exercise
    C2.Sprinter stance sit ups10 each side
    C3.Burpee into 10m shuttle sprint2


    A1. Hip openers with 10 second hold

     Reps: 10 each side – Sets: 2 

    Start in a plank with hands shoulder-width apart. Step one foot to the outside of the same hand, creating a stretch through the hip. Gently and with control roll your front foot out, pressing your hip closer to the ground with every repetition. On the 10th repetition hold for 10 seconds. Return to plank and repeat with the opposite leg.

    A2. Reverse table top hold

     Reps: 5 – Sets: 2 

    Sit on the ground with wrists under shoulders, fingers pointing away from your feet. Squeeze your shoulder blades and glutes and lift your hips to the ceiling to make a table top. Hold this position for 10 seconds.


    B1. Single leg deadlift

     Reps: 10 each side – Sets: 4 – Tempo: 3:0:1:0 – Rest: 30 seconds 

    Stand with feet together, chest up, shoulders back and stomach engaged. Raise one arm forward at shoulder height. Bring the opposite foot off the ground and hinge forward at the hips, extending your leg behind you, keeping a straight spine and aiming to touch your toes. Keep your hips square. Return to standing and repeat.

    B2. Up/down planks with 10 second hold

     Reps: 5 each side – Sets: 4 – Rest: 30 seconds 

    Start in a plank on your forearms, arms shoulder-width apart and feet hip-width apart. One arm at a time, change resting on your elbow to your hand, lifting your body into a plank on your hands. Hold this position for 10 seconds. Return one arm back down to the elbow then the other, and repeat for 5 reps. For the other side, start with the other arm.

    B3. Single leg hip extensions

     Reps: 10 each side – Sets: 4 – Tempo: 3:2:1:0 – Rest: 30 seconds 

    Lie on your back with your palms facing upwards. Bend one leg so your ankle is below your knee. With control push your hips up towards the ceiling, squeezing your glutes. Return to the starting position and repeat.

    B4. Tricep dips

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

    Place your hands on a box shoulder-width apart. Beginners, keep your feet hip-width apart and knees bent. Advanced, keep your feet flexed and legs straight. Bend your arms, with your elbow travelling directly behind you, into a dipping motion until your elbow is at a 90° angle. Hold for 5 seconds. Straighten your arms and repeat.

    B5. Spiderman mountain climbers

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

    Start in a plank with hands shoulder-width apart and feet hip-width apart. Bring one knee towards the same side elbow on the outside of the arm. Return the foot back to the start position and repeat on the opposite side.

     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. Mountain climber kick backs

     Reps: 5 each side 

    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. Rotating your body back to square, kick your leg back and up behind you.

    C2. Sprinter stance sit ups with 5 second hold

     Reps: 5 each side 

    Lie flat on your back. With control lift one leg and the opposite arm to 90° angle, lifting most of your upper and middle back off the ground and keeping your stomach muscles engaged. Hold for 5 seconds. Return to flat and repeat.

    C3. Burpees into shuttle sprint

     Reps: Increase by 1 at the end of each sprint 

    Stand with feet together. Drop to the ground so your chest touches it, then jump back up into a sprint position, using your momentum to take off into a sprint to the next burpee.

    Don’t forget, the next 2 days are your rest days.