It might be somewhat of a mouthful but put simply Workout Wednesday, our weekly HIIT training live stream has returned at a brand new time and with plenty of exciting new content for the off-season.
What’s new with Workout Wednesday?
To beat the winter blues and the steadily encroaching evenings Workout Wednesday has moved to a brand new lunchtime slot of 12:30pm.
When midday rolls around, in offices and work places across the country most people can be found frozen in front of their screen, mindlessly eating and refreshing social media (or you know…working).
We’re giving you the perfect motivation to get up and get moving as the #MadetoMove ambassadors take you through 15-20 minute HIIT workouts, some of which will even utilise the office around you.
Requested by Mudders
After asking Mudders what they wanted to target we’ll have workouts covering core, stamina and grip strength – everything you’ll need to smash a Tough Mudder course in 2018.
And if just can’t pull yourself away from your desk? All the videos and workouts will be posted on this page, so bookmark it and come back later.
Week 1 – Core #1
Exercise 1: Half Sit-ups hands to knees, Half Sit-ups opposite hands to opposite knees, Rest.
Exercise 2: Plank, Plank with rotation, Rest.
Exercise 3: Full sit-ups, Full Sit-ups with a twist, Rest.
Exercise 4: Flutter kicks, Scissor kicks, Rest
Exercise 5: Oblique sit ups right, Oblique sit ups left, Rest
Exercise 6: Back raises, Side to side back raises, Rest
Week 2 – Core #2
Workout is continuous for 10 mins
Exercise 1: Leg V-sits for 15 seconds each leg then rest 5 seconds
Exercise 2: Heel Touches for 15 seconds then rest 5 seconds.
Exercise 3: Russian Twist for 15 seconds then rest 5 seconds.
Exercise 4: Plank for 15 seconds then rest 5 seconds.
Exercise 5: Side Jack Knifes for 15 seconds then rest 5 seconds.
Exercise 6: Laying down leg raises for 15 seconds then rest 5 seconds.
Repeat above for 10 mins.
Week 3 – Cardio #1
5 exercises for 30 seconds work and 20 seconds active rest (jogging a short distance or running on the spot.) For 3 rounds.
2 Burpees, run and touch down and back then repeat.
Squat jump into lunge jumps, run touch down and back then repeat.
5 sit-ups, run touch down and back then repeat.
10 mountain climbers, run touch down and back then repeat.
2 press ups, run touch down and back then repeat.
Week 4 – Cardio #2
6 exercises with a active rest.
Ply squad jumps 20 seconds
High knees 20 second
Press ups 20 seconds
Heel flicks 20 seconds
Leg raises 20 seconds
Jump twist 20 seconds
Ski jumps 20 seconds
High knees 20 seconds
Toe touches 20 seconds
Heel flicks 20 seconds
Flutter kicks 20 seconds
Jump twist 20 seconds
20 seconds rest then repeat 3 times
Week 5 – Grip strength #1
Three sets
15 seconds on grip, 15 seconds pulse raiser.
Exercise 1
Hold/squat and hang
Jumping Jacks
Exercise 2
Step downs
High Knees
Exercise 3
Walk ups
Jumping Jacks
Exercise 4
Let go’s
High Knees
Week 6 – Grip Strength #2
Durations: 10mins
Work for: 15 Seconds on each exercise
Rest for: 10 seconds rest (or pulse raiser) between exercises
Sets: 3 (or as many as you can manage)
Exercises:
1. Wheelbarrows
2. Single Arm Hang
3. Finger Tip Push ups
4. Plank with stick twist
Week 7 – Explosive Movement #1
Week 8 – Explosive Movement #2
Duration: 10 mins
Work for: 15 Seconds on each exercise
Rest for: 10 seconds rest (or pulse raiser) between exercises
Sets: 3 (or as many as you can manage)
Exercises:
Single Leg Box Jumps
Fence Vaults
Box Step Downs into Tuck Jump
Fall Down Push Up into Pylo-Push Up
Week 9 – Happy New Year
Round 1:
15 Seconds on each exercise
10 seconds rest (or pulse raiser) between exercises
Exercises:
1. Wheelbarrows
2. Single Arm Hang
3. Finger Tip Push ups
4. Plank with stick twist
Round 2:
15 Seconds on each exercise
10 seconds rest (or pulse raiser) between exercises
Exercises:
Box Jumps
Fall down into plyo-push up
Get Ups
Burpees into Tuck Jumps
Round 3:
15 Seconds on each exercise
10 seconds rest (or pulse raiser) between exercises
Exercises:
Single Leg Box Jumps
Fence Vaults
Box step downs into Tuck Jump
Fall down push up into pylo-push up
Round 4: Cardio
20 seconds on each exercise
Ply squad jumps
High knees
Press ups
Heel flicks
Leg raises
Jump twist
Ski jumps
High knees
Toe touches
Heel flicks
Flutter kicks
Jump twist
Week 10 – Flexibility #1
Mountain pose
Chair pose
Revolved chair pose
Low lunge
Revolved lunge
Warrior 2
Side angle pose
Reverse warrior
Triangle
Half moon
Revolved triangle
Vinyasa through to opposite side
Repeating x2 each side
Week 11 – Flexibility #2
Mountain Pose – hands raised
Forward Fold
Gazing Pose
Plank
Chaturanga
Upward Facing Dog
Downward Facing Dog
Gazing Pose
Forward Fold
Mountain Pose
Week 12 – Office Workout #1
Seated Calf Raises and Chest Press
Single Leg Chair Squats
Incline Desk Push Ups
Fire hydrants circles over chair top
Seated Russian Twists
Week 13 – Office Workout #2
Seated Leg Lift
Jump Squats
Dips
Office Wall Chair
Seated High Knees and Lateral Raises
