This explosive workout targets your core with a vengeance, using multiple large muscle groups to get your heart rate up and keep it up for 6 minutes each round.

 

interval timer settings

Set your timer to 6 rounds, repeated 3 times, with a 60 second rest between repeats. Set up your interval as 60 seconds high, 10 seconds low – you’ll use the 10 seconds to get ready for the next 60 second exercise.

Warm up for 2 minutes, jogging on the spot and using static stretches to warm up your joints.

Then 60 seconds each:
Burpees
Spiderman
Squat jumps
Bicycle crunches
Push-ups
Plank

Rest for 60 seconds, drink water and repeat twice more .

 

Do this routine on its own when you have less time or combine with a short run.
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