17 Apr 2024
Let’s get training! Week 4 of our Thirty Day Challenge!
Crossfit Lifestyle Sports and Fitness

Let’s get training! Week 4 of our Thirty Day Challenge!

Hello snow-dwellers!  I hope that you enjoyed the previous week of running in the snow. This week the degrees have dropped and no sane person would ever think of going outside. So let’s stay indoors and do our best!

workoutweek4main

This week is all about 7 minutes in heaven … or hell, depending on how you see it. Your total workout time this week is going to be 15 minutes five days a week. That’s right, we’re stepping it up!

Warmup:

Here’s a suggestion: put on the song Thunderstruck by ACDC. Start jogging in place and everytime they yell “thunder” do one ‘burpee’. If you can’t find Thunderstruck find something similar that has a powerful shoutout moment that you can work with.

Workout #1

For 7 minutes you are going to do as many rounds as possible of:

10 Push ups

10 Sit-ups

Workout #2

For 7 minutes you are going to do as many SQUATS as possible. Don’t slack, go to full depth (hips below knees) and fully extend your hip on the way out.  Every minute on the minute (I.e, minute 1:00, 2:00.. etc) you do two of those beloved burpees.

Workout #3

For 7 minutes do as many rounds as possible of:

20 Walking lunges (preferably with something overhead, a broom, plate or maybe a baby)

10 Push-ups

Workout #4

For 7 minutes do as many rounds as possible of:

5 box jumps (Find something approximately 40 CM of height)

10 Elevated push-ups

15 Sit-ups

Workout #5

That’s right, you’ve been waiting for it!  This is the final one of our-week training program – so give it your all!

For 7 minutes do as many burpees as possible.

 

It’s been enormous fun organising this program for the YLC readers and I hope that you have had just as much fun doing the exercises. You’re all great at what you do, just keep working out, keep pushing, keep reaching for the skies and eventually you will achieve all of your fitness goals.  And don’t give up now!  Even if you haven’t started your exercise program it’s never too late and our four week program can be started and implemented at any time. Give it a shot!  You’ll be so pleased with the results!

 

Let us know in the comments below how the workouts have gone for you. Great results? Did you give up?  Are you planning on going further?

Karl Gullö

Karl is a licensed personal trainer based at Crossfit Södermalm. He works with private clients, as well as groups. For more information or to book a time contact him at [email protected]

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