Wiki says this fitness plan "is designed for the average Joe and Jane" but is structured to be challenging. Once you have the hang of the exercises, you can improvise, using equipment you have at home or what's at the local park.
Scroll down for exercise descriptions or visit weighttraining.com
Day 1
Warm-up
• 3-5 mins of dynamic stretches
Circuit
• Push-ups x 10
• Inverted row x 10
• Squats x 10
• Pull-ups x 10
• Lunges x 10 each leg
(Complete as many rounds as possible in 40 mins)
Core
• Prone hold x 1min
• Oblique hold x 40 secs (left side)
• Prone hold and alternate arm raise x 1 min
• Oblique hold x 40 secs (right side)
• Prone hold and alternate leg raise x 1 min
• Oblique hold x 40 secs (left side)
• Prone hold and alternate leg and arm raise x 1 min
• Oblique hold x 40 secs (right side)
Cool-down
• Full-body stretch
Day 2
Warm-up
• 3-5 mins of dynamic stretches
Inversion set
• Bear crawl 1 x 10m
• Burpee x 10
• Bear crawl 2 x 10m
• Burpee x 9
• Bear crawl 3 x 10m
• Burpee x 8
• Bear crawl 4 x 10m
• Burpee x 7
• Bear crawl 5 x 10m
• Burpee x 6
• Bear crawl 6 x 10m
• Burpee x 5
• Bear crawl 7 x 10m
• Burpee x 4
• Bear crawl 8 x 10m
• Burpee x 3
• Bear crawl 9 x 10m
• Burpee x 2
• Bear crawl 10 x 10m
• Burpee x 1
Cool-down
• Full-body stretch
Day 3
Warm-up
• 3-5 mins of dynamic stretches
• Shuttle 10m - 20 bicycle crunches
• Shuttle 20m - 20 V-sit ups
• Shuttle 30m - 20 bicycle crunches
• Shuttle 40m - 20 V-sit ups
• Shuttle 50m - 20 bicycle crunches
• Shuttle 40m - 20 V-sit ups
• Shuttle 30m - 20 bicycle crunches
• Shuttle 20m - 20 V-sit ups
• Shuttle 10m - 20 bicycle crunches and 20 V-sit ups
Cool-down
• Full-body stretch
Day 4
Warm-Up
• 3-5 mins of dynamic stretches
Circuit
• 4 rounds of:
• Push-ups x10
• Inverted row x10
• Squats x10
• Pull-ups x10
• Lunges x10
• Bent-over row
• Squat jumps
• Split squat jumps
(30 sec intervals with 15 sec recovery period in-between sets)
Cool-down
• Full-body stretch
Day 5
Warm-up
• 3-5 mins of dynamic stretches
Inversion set
• Bear crawl 2 x 10m
• Burpee x 10
• Crab crawl 2 x 10m
• Reverse burpee x 10 (x 3 rounds)
• In-betweener
• V-Sit ups x 20
• Twists x 20
• Mountain climbers x 20
• Bicycle crunches x 20
Cool-down
• Full-body stretch
• Support the Women in League and get behind the Vodafone Warriors when they take on the Penrith Panthers, June 29 at Mt Smart Stadium. Tickets available from ticketek.co.nz