7 Day Challenge Workouts

Congratulations on taking part in our challenge!  

The workouts are designed to be quick and effective.  You can do them at home and don't need any equipment!  Take a few minutes to warm up, then go as hard as you can.  Stretch before and after and make sure you drink plenty of water.

Monday: 3 minute amrap (complete as many reps as possible)- 5 burpees, 10 skater hops

Rest 3 minutes

3 minute amrap- 5 burpees, 10 jumping lunges

Rest 3 minutes

3 minute amrap- 5 burpees, 10 skater hops, 10 jumping lunges

Tuesday: 4 rounds- Run 400 meters (or for two minutes), 15 tricep dips

Wednesday: 6 rounds- 15 air squats, 30 second plank

Thursday: Rest day

Friday: Run 800 meters then do 4 rounds of 10 pike push ups, 15 sit ups, 20 air squats

Saturday: 8 minute amrap- 10 walking lunges, 10 supermans, 10 jumping jacks

Sunday: Rest day, or if you are local, come to Bootcamp at 9:30 am!  

Sweaty selfies are always appreciated!  Tag me on Instagram or Facebook and let me know how you did!