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—Fitness Workout Ideas Volume 4 Sneak Peek (Happy Days!)—
Equipment (Optional): A timer, medicine balls, dumbbells, kettlebells, paper, and pens.
Number of players: 1 +
Time: 30 minutes +
Think of the face of a clock. We’re going to be working with the numbers 3, 6, 9 and 12 on the clock. We start with a 3 minute activity and then rest for 3 minutes. Grab a drink then do an activity for 6 minutes. We rest for 3 minutes, then do an activity for 9 minutes. Rest 3 minutes then do a final activity for 12 minutes. Finished!
On the instructors “GO!”, everyone does 3 minutes of burpees. No need to keep track of the reps, just do them for 3 minutes resting as needed. At the end of the 3 minutes, rest for 3 minutes.
On the instructors “GO!” do 6 minutes of Abs and Core:
60 seconds of Sit Ups
60 seconds of Plank
60 seconds of Flutter Kicks
(repeat for one more round)
This equals 6 minutes. Rest for 3 minutes.
On the instructors “GO!” each person has 9 minutes to complete the following:
50 Medicine Ball Slams
50 Push Ups
50 Seated Dumbbell Press
50 Kettlebell Swings
The instructor calls time at the 9 minute mark and everyone rests for 3 minutes.
On the instructors “GO!” each person has 12 minutes to run 1 mile. If the runner finishes before the 12 minute deadline, have them earn points for their team. Call time at 12 minutes. Team with the most points wins!