Day 10, Week 4

12 Days of Christmas!!

1. Burpee
2. Mountain Climber
   
3. Dips
4. Medball Squat Press
5. Kettlebell Swing
6. Rev. Lunge
7. Slamball
8. Stepup
9. Pushup
10. Squat
11. Kettlebell High Pull
12. Inverted Row

Start with 1 burpee, then 2 Mountain climbers and 1 burpee. Then 3 dips, 2 Mountain Climbers and 1 burpee. So on and so on up to 12! Just like the song........only more painful if that's possible.........

Day 9, Week 3

The Big Nasty Circuit!
20 mins of lunging, jumping, stepping fun......

• 1 lap
• 10 pushups
• Walking Lunge x 40m
• Mountain Climber x 10
• Broad jump x 10
• Step ups x 10
• Dips x 10
  

Seventh Day, Week Three

Today was a chance to take on the records set at Day 1. Everyone stepped up in the face of the winds kicking across the Gulf and did well.

Max pushups
Squat hold
Prone hold
Burpees in 60 sec
400m Run
Guerrilla Fitness Circuit

6th Day Week 2

LADDERS- Partner Race
9 exercises: 1 rep then 2 reps then 3 etc up to 9, alternate with your partner.

• squat
• dips
• Mountain Climber
• stepup
• pushup
• split jump
• knees to elbows
• inverted row
• squat jump

Continuous Circuit (3 rounds)

• Slamball and burpee
• Run
• Reverse Lunge
• Run

4th Day, Week 2

A. Ladders
Partner race, 1st person does 1 rep, partner does 1 rep, then 2, then 3 etc till 9 reps

• Squats- Jo and Stella win
• Starjumps - Antonia and Simon win
• Dips - Jo and Stella win

B. Tag team sprints with Medball and kettlebell

C. Scaled Challenge (choose your reps for 5 rounds)

• Burpees
• Slamball
• Reverse Lunges

Stella 12 reps 8:18

Jo 8 reps 8:50

Antonia 12 reps 8:49

Simon 12 reps 8:18

David 12 reps 6:00

Campbell 12 reps Too fast!