Tom is back with a workout for all those who have been hitting their workouts for a few months and are ready to step things up!
This workout is designed for people who have a level of fitness before they begin (e.g. not a complete beginner).
The sets are simple. Just repeat each exercise for 30 seconds/ 20-30seconds rest before moving onto the next. When you’ve completed the round (all 5 exercises), take a 60-120 second break and then begin again. Aim to complete 4 or 5 rounds. This workout includes plyometics (burpees, squat jumps) – muscles use max force in a short space of time, great for increasing power, speed and strength.
Here’s some top tips from Tom on each move, then watch the video to see how Tom puts these into practice.
In/Out Jump Squats
Sit back into a squat keeping chest up shoulders back
Jump bringing feet in and out
Hands on the floor with body in strong neutral position
Alternate left knee and right knee towards chest
Maintain contracted core keeping hips low
Feet shoulder width apart
Lower hands to floor and jump your feet back
Maintain tight core neutral spine avoiding hips dipping
Hop your feet back then drive up explosively
Chest up straight posture
Alternate high knee drive up to waistline
Drive your Arms
Hands shoulder width apart
Maintain tight core keeping torso straight
Keep hands below shoulders
Full range of motion