My Namibia at 27

3/21/2017 11:16:00 am


Hello, guys! 




Happy Independence Day Namibia! That's right in case you didn't know, Namibia turns 27 today.
And I can't think of a better way to celebrate/ pay our respects to the fallen hero's than to take care of ourselves. Let's work up a sweat! NO EXCUSES because all you need is your own body weight!










Set your timer for 30 secs working and 15 - 20 secs rest. 
Aim to knock out 3 - 5 sets to really get your blood pumping and to make the sweat worth your time. 
Alternatively you can do 3 -5 sets of 15 - 20 reps. 

LEGGO! 



1. MODIFIED PUSH-UP
starting position: on your knees, hands in line with shoulders
go as low as you can without compromising your form 

back to starting 




2. BURPEES
starting position: completely flat to the floor 

up to upper plank position 

jump your feet in - NB: position 2 & 3 are performed in one swift movement

& JUMP! REMEBER! It is not a complete burpee if you don't jump. 




3. SQUATS
starting position: standing up, feet a little wider than hip width, sink down into a squat and back up to                           starting - squeeze those glutes at the top! 



4. SIT-UPS
starting position: lie flat on your back, hands between your shoulder blades

use your core to pull yourself up 

come all the way up - bring your elbows to your knees 





5. BICYCLE CRUNCHES
the key here is big movements, make sure you get the most from the move, knee to elbow 

let your legs go as low as they can but not touching the floor, the lower the leg the more you target/ engage those lower abs




6. SPLIT JUMPS 
jump
land in a lunge

jump up again & alternate legs mid-air 

land in a lunge, repeat 




7. PLANK TO PUSH-UP
starting in upper plank position 

go down to plank 


then back up to upper plank, repeat!






8. TRICEP DIPS
starting position

dip down - keep your core engaged 


back up to starting




Hope you enjoy your Independence Day sweat! 
















You Might Also Like

0 comments

Instagram

Popular Posts

Featured post

I Keep These 5 Things in My Gym Bag

Subscribe