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Chantal Wood's Weekend Workout

Date: 

Friday, 14 October, 2016

SATURDAY WORKOUT

Here’s a little taster of my bootcamp sessions to get your weekend off to a great start.
 
Warm up:

  • March for 30 Secs
  • Jog for 60 Secs
  • Jog with heels to bum for 60 Secs
  • Jog with high knees for 30 Secs
  • Star Jumps for 30 Secs 

Mobilisation and stretching: 

  • Should rolls, forward and backward
  • Gentle twists through upper back
  • Hip circles
  • Ankle circles
  • Standing calf stretch
  • Standing hamstring stretch

Main workout:
 
Do each exercises for one minute with 15 seconds recover between:

  • Lunges – alternate legs (Send the front knee toward your little toe, don’t let it wander in, drive up through the front heel and squeeze your bum and tummy on the way up)
  • Star Jumps (Keep the tummy tight and jump the feet further apart if you need more of a challenge)
  • Squats (Drive the knees out, squeeze your bum as you come up and relax the shoulders)
  • Burpees (Stepping back one leg at a time if jumping both is too challenging)
  • Squats
  • Skipping (If you don’t have a skipping rope just pretend!)
  • Lunges

Recovery: One minute

Do each exercise for 30 seconds: 

  • Plank (Pull that pelvis under, push up through the shoulders, keep your back flat and hips low!)
  • Mountain Climbers (Try to keep the weight over the wrists and really crunch those knees in)
  • Forearm Plank
  • Knee Drops (Just drop the knees to tap the floor then lift up, keep good form)
  • Forearm Plank

Cool down:
 
Gentle jog for one minute, stretch hamstrings, quads, glutes, shoulders and side. Hold for 30-60 seconds per stretch.

SUNDAY WORKOUT

Sunday is traditionally a day of rest so let’s lie down…on the mat to do some abs!
 
Warm up:

  • March for 30 Secs
  • Jog for 60 Secs
  • Jog with heels to bum for 60 Secs

 
Mobilisation and stretching:

  • Should rolls, forward and backward
  • Gentle twists through upper back
  • Hip circles

Main workout: Repeat twice
 
Upper/Middle abs

  • Full sit ups x 10 choose your arm position from the list below, easiest to hardest.
  • Arms alongside legs
  • Arms crossed over chest (Keep elbows down!)
  • Fingers at temples (Keep elbows wide!)
  • Arms straight up in line with ears 
  • Crunches x 10 same arm options as above, hold for a moment at the top
  • Pulses x 20, do these at the top of your crunch, arms out in front, double time.
  • Bicycles x 10 slow, x 10 fast, opposite elbow to knee twisting right over to touch other elbow to ground.

Lower abs:

  • Leg drops with arms straight up  x 10 choose your difficulty from the list below, easiest to hardest.
  • Alternate tapping ankle to floor, both legs at 90 degrees
  • Alternate straightening and lowering legs, coming back to 90 degrees
  • Both legs tapping ankle to floor
  • Alternate straight legs
  • Hold dish for 10 counts
  • Hold dish and tap hand to ground on opposite side x 10
  • Hold dish for 10 counts
  • Frog leg crunches x 10

 
Cool down: Finish your weekend with a nice long stretch, at least 60 seconds per stretch. Downward dog, pigeon, lunge, kneeling hamstring stretch and anything else that feels good! 

 

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