Wiki says this fitness plan is ‘designed for the average Joe and Jane’ but is structured to be challenging. Once you have got the hang of the exercises, you can improvise using equipment you have at home or that’s at the local park.

Day 1

Warm-up

• 3-5 mins of dynamic stretches

• 300 set

• Push-ups x 50, komodos x 50, broad jump x 50, vertical jump x 50, push-ups x 50, split jump x 50 (Complete 2 rounds)

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• Complete three-minute rounds of each: V-sit ups, jumping knee tucks

Cool-down

• Full-body stretch

Day 2

Warm-up

• 3-5 mins of dynamic stretches

• Set 1

• Three rounds of burpees x 50, lunges x 30, bear crawls x 20 10m lengths

Cool-down

• Full-body stretch

Day 3

Warm-up

• 3-5 mins of dynamic stretches

• Circuit

• 100 donkeys, 90 bicycle crunches, 80 V-sit ups, 70 ankle taps, 60 seated twists, 50 mountain climbers, 40 jumping knee tucks, 30 lateral knee raises, 20 sit-ups to standing, 10 supermans

Cool-down

• Full-body stretch

Day 4

Warm-up

• 3-5 mins of dynamic stretches

• 20-2 set

• Weight clean and press, weight snatches (start at 20 and decrease by 2 each round)

Cool-down

• Full-body stretch

Day 5

Warm-up

• 3-5 mins of dynamic stretches

• Circuit

• Burpees x 50, chins x 25, squat and broad jump x 25, push-ups x 25, lunge and vertical jumps x 25, cleans x 25, squats x 25 each leg push-ups x 25, frog jumps x 25,burpees x 50

Cool-down

• Full-body stretch

Check out week 1
Check out week 2
Check out week 3
Check out week 4Get behind the Vodafone Warriors when they take on the Manly Sea Eagles, July 27, at Mt Smart Stadium. Tickets available from ticketek.co.nz.