Workout Ideas

Screenshot your favourite workouts and save them to your phone to use when you’re gym or around the house!

 

WORKOUT OF THE WEEK

12 Goblet Squats

12 Kettlebell Situps

12 Kettlebell Floor Press

12 Kettlebell Rows

As many rounds in 15 mins


 

 

WORKOUT OF THE WEEK

1km Bike

20 Bench Press (20kg/25kg)

Repeat x 3

60 Box Jumps

400m Run @ 10% Incline

Repeat x 3

50 Step Ups (8kg/10kg)

20 Shoulder Press (15kg/20g)

Repeat x 3


 

WORKOUT OF THE WEEK

3 min bike (sprint)

3 min rest (steady ride)

Repeat x 3

3 min run @ 10% incline

3 min rest

Repeat x 3

3 min row

3 min rest

Repeat x 3


 

WORKOUT OF THE WEEK

130 Mountain Climbers

2 min rest

Repeat x  3

50 Sit Ups

80 Box Jumps

Repeat x 3

50 Step Ups

20 Shoulder Press

Repeat x 3


 

WORKOUT OF THE WEEK

20 Chest Press

60 Mountain Climbers

30 Sit ups

Repeat x 3

300m Treadmill @ 10% incline

50 Step Ups (8kg/10kg)

25 Shoulder Press (15kg/20kg)

Repeat x 3


 

WORKOUT OF THE WEEK

50 Box Jumps

400m Treadmill @ 10% incline

50 Step Ups (8kg/10kg)

20 Shoulder Press (15kg/20g)

Go through as quickly as you can then take a 5 min rest

Repeat x 3


 

WORKOUT OF THE WEEK

2km Bike

30 Step Ups (Right)

30 Step Ups (Left)

30 Squats

30 Dips

30 Push Ups

30 Back Extensions

30 Second Hover

30 Sit Ups

When done, Repeat the Above but change to 15 Reps each!

 


 

WORKOUT OF THE WEEK

1km Run

2 Mins on Versa Climber

20 Ball Slams

20 Push Ups

20 Squat Jumps

20 Sit Ups

100 Mountain Climbers

Repeat X 3

 


 

WORKOUT OF THE WEEK

100 skips

90 punches with plates

80 mountain climbers

70 cycles on back

60 lunges (30 each side)

50 squats

40 push ups

30 box jumps

20 kettle bell swings

10 burpees

 


 

WORKOUT OF THE WEEK

400m sprint
20 squat press
0 push ups
10 burpees
400m sprint
20 single leg step ups (L + R)
5 pull ups
10 squat jump
400 m sprint
10 one legged squats (L + R)
20 trciep dips
20 split jumps
Repeat x 2 or 3


WORKOUT OF THE WEEK

750m row

30 push ups

30 dips

30 squat and press

750m row

30 single arm row (L + R)

30 squat jumps

30 kettlebell double arm swings

750m row

30 commandos

30 ball slams

30 squat upright row

750m row

 


 

WORKOUT OF THE WEEK

1000 m skiErg

1000 m row

3 km bike

1 km run

500 m skiErg

500 m row

1.5 km bike

500 m run

 


 

WORKOUT OF THE WEEK

DB = dead ball

20 DB slams

20 DB squat and press

20 DB burpees

20 jump squats

20 DB sit ups

20 DB Russian twists

Repeat x3

 


 

WORKOUT OF THE WEEK

1 min elliptical

25 squats

1 min elliptical

25 push ups

2 min elliptical

25 lunges

2 min elliptical

25 upright row

3 min elliptical

50 sit ups

 


 

WORKOUT OF THE WEEK

20 Push ups

20 Deadlifts

20 Shoulder press

20 Squat jumps

20 Lateral raises

20 Walking lunges

2 min skipping

Repeat x 3

 


 

WORKOUT OF THE WEEK

2 min box jumps

2 min bench press

2 min squat jumps

2 min dead lift

2 min sit ups

2 min step ups

Repeat x 3

 


 

WORKOUT OF THE WEEK

20 Weighted squats

20 One legged hops onto step (each leg)

500 m Treadmill

20 Military presses

20 Tricep push ups

500 m Rower

20 Jumping lunges

20 Hamstring curls

500 m Treadmill

100 Punches with plates

20 Back extensions

500 m Rower

 


 

WORKOUT OF THE WEEK

5 min versa climber

2km bike (level 10 +)

1 km treadmill

500 m rower

1 km treadmill

2 km bike

5 min versa climber

 


 

WORKOUT OF THE WEEK

50 Double leg squat thrusts

20 Reverse crunches

20 Russian twists with med ball

20 Crunches with feet in air

20 Vertical lifts

20 DB Side bend

20 Leg raises

30 sec side hover/plank (each side)

1 min hover/plank

Repeat x2 or x3

 


 

WORKOUT OF THE WEEK

50 box jumps

20 double arm swings

20 lateral raises

20 lunges

20 alternating bicep curls

20 ply jumps

20 push ups

20 upright rows

20 leg raises

Repeat as many times as you can in 10 minutes, give yourself a break then do it again!

 


 

WORKOUT OF THE WEEK

1 min skipping

25 jump squats

1 min skipping

25 alternating lunges

1 min skipping

25 push ups

1 min skipping

25 clean and press

1 min skipping

25 tricep dips

 


 

WORKOUT OF THE WEEK

1000 m row flat out
Rest
5 mins shadow boxing
5 mins skipping
5 mins agility ladder
5 mins balance board
5 x 3 min rounds on bag
5 x 2 minute intervals on treadmill (85-90%) at 3% incline with 3 min rest in between

 


 

WORKOUT OF THE WEEK

Pick a piece of cardio equipment: rower, treadmill, bike or versa climber.

30 seconds sprint/30 seconds recover
1 minute sprint/1 minute recover
2 minutes sprint/2 minutes recover
4 minutes sprint/4 minutes recover
2 minutes sprint/2 minutes recover
1 minute sprint/1 minute recover
30 seconds sprint/30 seconds recover

 


 

WORKOUT OF THE WEEK

100 Punches with plates

20 Burpees

20 Tricep dips

20 Jumping lunges

20 Barbell hip thrusts

20 Push ups

20 Hammer curls

20 Reverse crunches

30 sec Side plank (each side)

 


 

WORKOUT OF THE WEEK

40 crunches

30 high knees

20 glue bridges

10 jumping lunges

20 donkey kicks

30 high knees

40 ab ankle taps

Repeat x 3

 


 

WORKOUT OF THE WEEK

1 km run

Lat pull down x 12

2 min wall sit

BB Bicep curls x 12

Tricep dips x 12

Tuck jumps x 12

Push ups x 12

Repeat x3

 


 

WORKOUT OF THE WEEK

2 km Bike

20 Box jumps

20 Split lunges

2 min Versa Climber

20 Push ups

20 Medicine ball slams

2 km run

20 Squat and press

20 Russian twists

Repeat 2nd time with or without cardio

 


 

WORKOUT OF THE WEEK

10 min intervals (1 min sprint, 30 sec walk)

50 step ups

40 crunches

40 squats

40 slow bicycle crunches

30 step ups

30 right leg lunges

30 left leg lunges

20 slow bicycle crunches

20 jump squats

20 leg raises

Repeat x 2 (without intervals)

 


 

WORKOUT OF THE WEEK

5 min Versa Climber

5 min Run

KB Lunge and twist x 12

KB Squat and press x 12

Alternating push ups (one hand on med ball) x 12

KB front raise x 12

2 min skipping

KB Russian twist x 30

KB Sit up x 30

1 min Plank (feet on med ball)

Repeat x 3

 


 

WORKOUT OF THE WEEK

TRX push up

TRX single leg squat (each leg)

TRX pike

TRX hamstring curl

TRX row

TRX jump squats

TRX tricep press

TRX planks

1 min each

Repeat x 2

 


 

WORKOUT OF THE WEEK

2 x hill sprints (100 m)

Push ups x 20

Lunges x 20

2 x hill sprints (100m)

Shoulder press x 20

Squats x 20

2 x hill sprints (100m)

Tricep extensions x 20

Bicep curls x 20

2 x hill sprints (100 m)

10 x 10 sec planks

 


 

WORKOUT OF THE WEEK

2 min Versa Climber

Single arm row x 12

Dead lift x 12

Box jumps x 12

2 min rower

Shoulder press x 12

Walking lunges x 12 (each leg)

Alternating KB swing x 20

2 min Versa Climber

Squats x 12

Plank 1 min

Repeat x 3

 


 

WORKOUT OF THE WEEK

1 min burpees

1 min squats

1 min bicep curls

1 min single leg squat thrusts

1 min push ups

1 min lunges

1 min mac raises

1 min barbell hip thrusts

1 min tricep dips

1 min leg raises

Repeat x 3

 


 

WORKOUT OF THE WEEK

20 squat and press

20 bent over row

20 clean and press

20 reverse fly

500m run

500m row

20 push ups

20 tricep dips

20 bench press

20 tricep extensions

500m run

500m row

 


 

WORKOUT OF THE WEEK

2km cycle

1 km cycle sprint

1 km cycle hill climb

30 walking lunges

2 km cycle

1 km cycle spint

1 km cycle hill climb

30 squat and press

2 km cycle

1 km cycle sprint

1 km cycle hill climb

30 KB swings

 


 

WORKOUT OF THE WEEK

Run 500m (3% incline)

KB Swing x 20

KB row (left) x 20

KB row (right) x 20

Push ups x 20

KB sit ups x 20

Mountain climbers x 100

 

 


 

WORKOUT OF THE WEEK

5 mi versa climber

BB Chest press x 12

Lat pulldown x 12

Front raises x 12

Upright row x 12

Incline DB bicep curl x 12

Tricep kickback x 12

Repeat x 3

 


 

WORKOUT OF THE WEEK

10 min cycle (increasing resistance each minute)

20 Squat jumps

12 walking lunges (each leg)

20 hamstring curls on exercise ball

12 barbell squats

12 deadlifts

20 calf raises