by Steffi Simpson | Jun 25, 2024 | Exercises, Motivation, Workout
10 SLAM SQUATS 10 LUNGES WITH ROTATION 10 BEAR CRAWLS 10 SPIDERMAN PUSH UP 10 RUSSIAN TWIST 10 V UP 45 SEC BREATHE – 3 ROUNDS SLAM SQUAT: Start with your feet together and the ball extended high above your head. Jump both feet out wide as you throw the ball down...
by Steffi Simpson | May 28, 2024 | Exercises, Motivation, Workout
Grab yourself an adjustable bench and prepare for an upper body workout! INCLINE DUMBBELL CHEST PRESS CHEST SUPPORTED ROWS CHEST SUPPORTED LATERAL RAISES EZ BAR SKULL CRUSHERS SPIDER CURLS 3 X 8-12 OF EACH EXERCISE Incline dumbbell chest press: First of all, grab...
by Steffi Simpson | Apr 30, 2024 | Classes, Motivation, Workout
Think quick, explosive, and powerful movements for this cardio combat inspired shadow boxing workout! JAB HOOK UPPERCUT ELBOW STRIKE 1 MINUTE OF EACH X 3 ROUNDS Jab: Start with one foot slightly forwards and your guard up protecting your face. Making a fist,...
by Steffi Simpson | Apr 2, 2024 | Exercises, Motivation, Workout
Try this 20 minute weighted HIIT WOD! Heavy movement immediately into HIIT movement with no rest! 4 X 5 CLEAN AND PRESS/15 BURPEES 1a. Clean and press (recommended male = 40kg, female = 20kg) 1b. Burpees 4 X 5 DEADLIFTS/15 SQUAT JUMPS 2a. Heavy deadlifts (recommended...
by Steffi Simpson | Mar 5, 2024 | Exercises, Motivation, Workout
Place a resistance band just above your knees and let’s go with this lower body focused workout! REGULAR SQUATS SQUAT LATERAL STEPS SUMO SQUAT SUMO SQUAT PULSE DONKEY KICKS CLAMS 20 REPS OF EACH EXERCISE Regular squats: Feet positioned between hip and shoulder...
by Steffi Simpson | Jan 9, 2024 | Exercises, Motivation, Workout
Try this WOD based workout, you will find these and similar exercises in the Wake Up WOD classes we have at tfd with Alfie, Sam & Tabby! 1. Cardio HIIT Choose your favourite cardio machine. High intensity periods followed by low intensity periods. 20 seconds of...
