4 sets of:

  • Walking lunges (20 meters)
  • Press ups (kneeling/full) (8-15)
  • TRX rows (10-15)

Walking lunges:

  • Start standing up with your legs together, now step one foot forward, bringing your rear knee to around an inch off the ground, bending your front knee in the process. Both your knees should be at right angles when at the bottom of the rep. Now you come back into a standing position, switch legs and repeat.

Press ups (kneeling/full):

  • First of all, get onto all fours and place your hands either side of you on the floor. Come up onto your toes and whilst keeping your torso and legs in a straight line, slowly lower your body to the floor. Your elbows should be at a slight angle towards your body rather than directly to the sides, now finally, push your body back up to the start point and repeat (Tip: at the bottom of the rep your hands should be in line with the middle of your chest).

TRX row:

  • Hold onto the rubber handles on the TRX and take a step forwards. Now slowly lower yourself backwards, taking tension into the straps. Whilst your leant back, your torso and legs should be a straight line. Now straighten your arms, and finally pull yourself towards the handles while keeping the elbows to your sides and repeat the previous steps.

Blog by Alex Boardman – Personal Trainer (Boardman Personal Training)