Daily workout #4

The programme this week comes from Sensei Christian Whitten
20 minute work out and is in 2 parts. This programme is suitable for a small space. Please modify to suit your own fitness level and take in to account any injuries.

Squat Mea Geri

Part 1

10 Minute Time Cap

21 – 18 – 15 – 12 – 9 – 12 – 15 – 18 – 21 Reps of;

  • Squat Mea Geri alternate legs
  • Full Sit-Ups

(So, round one is 21 Squat Mea Geri then 21 Sit ups, then 18 of each, 15 of each etc…)

2 minute rest and stretch.

Part 2

8 Minute Time Cap

3 Rounds of:

  • 40 Sit ups
  • 20 Ankle grabs
  • 40 Flutter kicks (one each leg)
  • 30 Second plank

Try to complete in 8 minutes – do as much as you can in the time but keep working.

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