League legend Ruben Wiki shares the fifth instalment of his six-week fitness plan for readers.

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 at the local park.

Day 1

Warm-up

• 3-5 mins of dynamic stretches

• Blitz: 1000m run, 10 burpees, 10 clean and press; 800m run, 12 burpees, 12 clean and press; 600m run, 15 burpees, 15 clean and press; 500m run, 18 burpees, 18 clean and press

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• 400m run, 20 burpees, 20 clean and press

• Circuit: Three rounds of jumping knee tucks x 10 and weighted V sit-ups x 10

Cool-down

• Full-body stretch

Day 2

Warm-up

• 3-5 mins of dynamic stretches

• Set 1: Three rounds of lateral knee raise and burpees x 50, weight thrusters x 30, crab walk x 20 10m lengths

Cool-down

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• Full-body stretch

Day 3

Warm-up

• 3-5mins of dynamic stretches

• Blitz: Two rounds of 100 skips, 20m shuttle, 100 skips, 40m shuttle, 100 skips, 60m shuttle, 100 skips, 80m shuttle, 100 skips, 100m shuttle

Cool-down

• Full-body stretch

Day 4

Warm-up

• 3-5 mins of dynamic stretches

• 20-2 set

• Start at 20 and decrease reps by 2 each round - burpees, medicine ball wall bounces

Cool-down

• Full-body stretch

Day 5

Warm-up

• 3-5 mins dynamic stretches

• Circuit 100 burpees, 80, 60, 40, 20, 20, 40, 60, 80, 100 burpees (Select an exercise from the list below to correspond with a number)

• Burpees, weight thrusters, medicine ball wall bounces, medicine ball V sit-ups, push-ups, box jumps

Cool-down

• Full-body stretch


Check out more work outs from Ruben Wiki:
Week 1
Week 2
Week 3
Week 4