Week 8- 40 point activities
SoulFit
Trampoline Madness
Have you got a trampoline at home!
Here is a great fun backyard workout. 5-10 min warmup bouncing on tramp Each exercise 50 sec on 10 sec off. Rest 1 min between rounds 1-tuck jump 2-jump toe touch 3-inverted row 4-tricep push up 5-single leg jumps, each side 6-star jacks 7-shoulder press on knees 8-wide grip pull up.
Repeat 5-10 min cool down & stretch
Home workout
10 deadlifts
20 bridges (add a band around the top of the knees if you have one)
30 bicycle crunches
Run around the block
Repeat all exercises 3 times
10 squats
20 lunges
30 mountain climbers
Run the other direction around the block
Repeat all exercises 3 times
Home AMRAP
5-10 min warmup and stretch at end
5 min amrap
-pop squats x 10
-crab toe touch or Russian twist x 10
-burpees x 10 -w pulls x 10
1 min rest
4 min amrap
-squat jumps x 10
-lateral plyo squat x 10
-pike push up x 10
1 min rest
3 min amrap
-slow dips 2:2:2 x 10
-alt sit thrus x 10
1 min rest
2 min amrap
-lunge jumps x 10
-skier hops x 10
1 min rest
1 min amrap
-plank drops
1 min rest
