Zamzonke Gym & Fitness Centre

23/10/2020

19/07/2017

Warm up🔥
Repeat 3 rounds
- Jog on the spot for 30 seconds
- High Knees for 30 seconds
- 20 Squats
- Arm Swings across your body × 10
- Alternating arm swings (up & down) × 10

THE COUNTDOWN
(For the countdown complete 10 reps of each exercise. Once completed then complete 9 reps of each exercise. Keep doing this until you have to do 1 rep of each exercise. No rest)

- Push Ups
- Sit Ups
- Squats

TABATA SESSION 5 Rounds
(For the Tababta session do each exercise for 20 seconds with 10 seconds rest before next exercise)

- Burpees
- Jump Squats
- High Knees
- Plank Climbs
- Mountain Climbs
- Plank

CORE 3 SETS

- 20 Toe Touch Sit Ups
- 20 Russian Twist
- 20 Bicycle Crunch
-20 Lying Leg Raises
- 20 Sec Side Plank
- 20 Sec Side Plank

22/09/2016

Sayokwenza njalo...

16/09/2016