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CARDIO + ABS CHALLENGE WEEK 3

This week’s challenge:

  • 30 seconds easy, 30 seconds fast, 30 seconds sprint, 30 seconds rest
  • 3 rounds per machine
  • 4 machines in total

Choose from:

Ski erg, speedfit, power tower, power climber, rowing machine, stationary bike

OR increase the Challenge with squats or burpees.

  • SQUAT VARIATION: 30 secs squats, 30 secs jump squats, 30 secs jump squats with a direction change, 30 seconds rest
  • BURPEE VARIATION: 30 secs burpees, 30 secs mountain climber burpees, 30 secs mountain climber burpees with tuck jump

SWISS BALL AB CHALLENGE

30 seconds crunches, 30 seconds plank roll outs, 30 seconds lying ball extensions, 30 seconds rest. 3 Rounds.

Swiss Ball Crunches:

Make sure most of your back is on the ball and feet are planted firmly on the ground. Hands are next to your ears. Crunch up as far as you can and then repeat.

 

 

 

Swiss Ball Plank Roll Outs:

Arrange yourself in a regular plank position with elbows on the swiss ball instead of the floor. Make sure your elbows are beneath your shoulders. Belly button should be pressing towards the spine to protect the lower back. If this is strong enough stay here, else roll the ball away from you 10-15cms then back.

 

 

Swiss Ball lying extensions:

Lie flat on your back with the ball between your feet. Lift the ball towards the ceiling and reach towards it with your hands. When you reach the ball, grab it with your hands and extend back over your head. Repeat.

 
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