Free Workouts

Please enjoy these free workouts, they are designed to help you move, with moments from ZUU and other bodyweight training styles. HIIT training is a nice effective way to burn calories and lose body fat.

**Please consult with your doctor before taking part in any physical activities - especially if you are on medication or have an injury.

WARM UP VIDEO

Foam Roll IT Band

Foam roll Adductors

Lacrosse ball glute

Lacrosse ball calf

Hip openers

Elvis tuck

Pigeon

Squats

Cossacks

Hip swings

Dead bug

Monster walks

WORKOUT 1

Mt. Climbers - 20/10

Half Hinduz - 20/10

Spider-Man Jumps - 20/10

Frog Squats - 20/10

X2

= 4mins

1 min rest

Whistle of doom - body drops - 40secs

5.40 secs

Burnout @ end - 1 min - body drops - spiderman jumps

18 mins


WORKOUT 2

T - Push Up - 20/10

Jump Squats - 20/10

Squat Pulse - 20/10

Straddles - 20/10

x2 

4 mins

1 min rest

Whistle of doom - Frog Squats - 40 secs

Burnout 1 min @ end - frog squats - straddles

18 mins


WORKOUT 3

CHRISTMAS SPECIAL

Ice Skaters/ Side Lunge

Pop Ups/ Burpee Squat

90’s/ Frogs

Bear Crawls

30/30/30/30 - 30 Sec Rest

Bear Crawls

90’s/ Frogs

Pop Ups/ Burpee Squat

Ice Skaters/ Side Lunge

30/30/30/30 - 60 Sec Rest

Burnout - MT Climbers - Pop-Ups 90 seconds (45 Secs Each)

18.30 min

WORKOUT 4

High Knees

Walking plank

Sumo Double Scissors

Half Hindus

30/30/30/30 - 30Sec Rest

Half Hindus

Sumo Double Scissors

Walking plank

High Knees

30/30/30/30 - 60Sec Rest

Burnout - Bear Crawls - Bodydrops 90 seconds (45 Secs Each)

WORKOUT 5

Start with activation - glute bridge to hold Plank Variations - high plank - low plank Heel touch 90 position Heel touch Leg raises Plank variations to finish

WORKOUT 6

Plyo Jacks - 20/10 (X Jumps)

Kickthrough - 20/10

Frog Hops to Jog Back - 20/10

Press ups - 20/10

Down list then up list

= 4mins

1 min rest

Whistle of doom - Straddles - 40secs

5.40 secs

Burnout @ end - 1 min - Kickthroughs - straddles

18 mins

WORKOUT 7

CORE - GLUTE BRIDGE 20/10 SECS

LEG RAISES 20/10 SECS

SECS TOE TOUCHES 20/10 SECS

BICYLCES 20/10 SECS

Mt Climbers 20/10 SECS

Bear Crawls 20/10 SECS

Spiderman Jumps 20/10 SECS

Half Hindus 20/10 SECS

Down list then up list Burnout @ end - 1 min - Mt Climbers - Frogs


WORKOUT 8

Bear crawls

Walking plank

Sumo Double Scissors

Explodes

30/30/30/30 - 30 Sec

Rest Polar bear press

Gorillaz to rev bear (gorilla step)

Lunges Bear crawls 30/30/30/30 - 60 Sec Rest

Burnout - Bodydrops seconds (45 Secs Each)


WORKOUT 9

Bear crawls

Russian walks

Polar bears Burpees

30/30/30/30 - 30 Sec Rest

Joeys

Frogs

Plank punch

Bear crawls 30/30/30/30 - 60 Sec Rest

Burnout - ice skaters to inchworms (45 Secs Each)

WORKOUT 10

Glute bridge to hold

Reverse crunch

Bicycle to hold

High plank punch

Plate crunch

Back extensions

60 sec rest

30 secs on 10 sec rest

4 rounds









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