 |  |  |  |
|---|---|---|---|
 |  |  |  |
 |  |
FREE 7 DAY WORKOUT
CARDIO FULL BODY
Day 1 - Beach Session
Some pics go here...
RUN OR WALK - 5 kms on any surface.
(You can also choose to crawl, dance, skip, leap frog or whatever gets you through 5km)
I ran 5 kms no stopping on soft sand & no shoes to dig toes in
Bonus:
25 feet pushups
10 knee/mod tricep pushups
25 v sits
75 triple treats
150 mason twists
Day 2 - Beach Session
(advanced - took approx 30m)
Jogged 1km (turn around)
Walked 20m
50 plank to pushup
30 v sit crunch
25 triple treats (lunge jump each leg, squat jump x 25 = 75)
Jog 50m
Sprint 50m
15 feet pushups / 10 knees / 10 feet / 10 tricep
200 mason twists (near straight elevated legs)
25 oblique raises each side
15 side lunge per leg
50 jump squats (slightly jumping forward to make ground)
Jog 100m
Sprint 100m
15 triple treats (lunge jump each leg, squat jump x 25 = 45)
30 star planks
Day 6 - Rest Day
Day 7 - Intermediate to Advanced
Cardio Strength Session - 500 Rep Ripper
(HIIT - High Intensity Interval Training)
run or walk 50m as fast as possible in between each set of the 50 exercises
50 x burpees
50 x mason twists (beginner)
50 x jack knives (advanced)
50 x feet or mod pushups
50 x drop squats
25 hip raise per side
25 x lunge jumps or lunges per leg
50 leg drops
50 star situps
50 leap frogs
Video demos coming soon
Day 3 - Rest Day
(good time to stretch or do some yoga)
Day 4 - Beach Run Soft Sand
Run or walk - 5 kms & on any surface will do
Day 5 - Beach Session / Full Body / Cardio / Strength
Slow soft sand beach run - 1km
200m sprint or as fast as possible
20 feet or modified pushups
15 mod tricep pushups (arms closer together, elbows tucked into waist)
100m sprint
50 v sit crunch
100m sprint
25 oblique raise per side
25 triple treats = 75
slow run 200m
50 low as possible squats