Wednesday Winners Workout

Wednesday is hump day, not slump day. Your body has still got half a tank of fuel left and you are dreaming of Thirsty Thursday, Fri-yay and the weekend beyond. Just imagine that bubble bath and wine on Friday night, that lie-in on Saturday morning, that avocado on toast on Sunday. The weekend is your chance to relax, but during the week, it’s time to WERK! This is the perfect chance to wake up at 5:00am and smash a HIIT session! Every day is a good day for a workout, but I am a huge fan of mid-week training sessions. For the past couple of weeks, I’ve been posting weekly workouts every Wednesday. I will keep them coming to hopefully inspire you to get out and start your day by getting sweaty!

The workout below is a 45-60 minute HIIT session that should leave you absolutely dripping with sweat. Try not to rest for more than 60 seconds in between sets, and whilst doing your sets, only rest to catch a breath. You can substitute Spin Bike sprint-evals if your knees don’t respond well to running. Why not try clean-and-press instead of the overhead press for an extra challenge? If you try the workout, let me know how you get on! And don’t forget to keep your fitness fun.

  • Sprint for 60 seconds at 14.5Km/h, 30 seconds at 7.5Km/h
  • Repeat for 20 minutes
  • Cool-down Jog at 10.0Km/h for 2 minutes

> Rest for 60 Seconds

  • Rowing for 200m
  • Burpees with Press-Up (15 Reps)
  • Kettlebell Swings 10Kg (15 Reps each arm)
  • Repeat 3 Times

> Rest for 60 Seconds

  • Tuck Jumps (20 Reps)
  • Overhead Press 15Kg (20 Reps)
  • Plank for 60 Seconds
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