The Fast Way to Total Fitness

“Stop to look fear in the face…..You must do the thing you cannot do.” - Eleanor Roosevelt

After a thorough warm up and joint mobilisation, we completed the 100 rep daily challenge. Then onto a Strength Couplet workout.

Workout: 20/20 x 6

1. Goblet Squat / Pushup [Regular or Hindu]
2. 1 minute rest
3. MB Slam / Plank [2, 3 or 4 point plank]
4. 1 minute rest
5. KB Clean & Press [Clean the bell once, then press for the duration, non-dominant hand, then switch to the dominant side on the next 20s interval]
6. 1 minute rest
7. Walking Lunge / High Pull

Finisher: 10 - 1

With a partner, start on 10 burpees, and work down to 1….you work, your partner rests, they have a go, you rest etc……

Burpees GS if you can…..from 3 on, go to the most difficult variation you can do [for those able to do GS burpees, then 8 count Bodybuilders is to be done]

Lunchtime Session: Enhanced Interval Training

• RUN 200m
• 10 x KB Clean, Catch and Squat
• 10 Chest to Floor Pushups
• UPTO 90s rest

4 Rounds

7pm Advanced Session

60/60

1. Wall Walk or Handstand Hold
2. Pistol Squat
3. KB Snatch [Non-dominant side]
4. Hamstring Curl on the TRX [Brutal!!]
5. KB Snatch [dominant side]

2 ROUNDS

Finisher: 50 8 Count Body Builders [Burpee GS with Hip Opener] as fast as possible.

Margaret was the only one to make it to the 7pm session……what a star she was….here is a woman who could not run 200m, nor do a pushup when she started this journey…..found myself looking at her in awe as she held herself vertical on her hands and walked back and forth along the wall……and then she cranked out the 50 8-counts having just been introduced to them…..outstanding…..and thank you Margaret for allowing me to share this journey