WORKOUT
(^1) SKIPPING
Time: 90 seconds
Using a skipping rope, skipasfastasyoucan.Keep your core
engaged and do small quick jumps. Keep count, then, next time,
aim to get a few more reps in!
(^3) STRAIGHT FORWARD
DUMBBELL RAISE
Reps: 14
Stand with your feet facing forwards, a little wider than hip-width
apart, a dumbbell in each hand, palms facing. Squat deeply, with
the weights sinking straight down between your legs (A). Keep
your arms straight as you lift them out in front of you (B) and all the
way over your head, straightening your legs at the same time (C).
Keep your core engaged, especially as you bring the weights over
your head, as there is a danger of arching your lower back.
Repeat 14 times.
(^2) DUMBBELL MOVE IN A PLANK
Reps: 12
Start in a forearm plank with your elbows beneath your shoulders,
wrists together, legs hip-width apart, core engaged (A). Place a
dumbbell behind your left elbow (B). Lift your right hand without
shifting your weight, pick up the weight and move it to your right
side keeping your core strong to remain stable (C). Place your
hand back down – the weight should now be behind your right
elbow. Repeat with your left hand for one rep. Try not to arch your
lower back or twist your body.
(^4) SIDE SQUAT JUMP
WITH HALF A BURPEE
Reps: 14
Place a dumbbell or a rolled-up mat on the floor as a marker.
Stand to the right of the marker with your feet wider than hip-width
apart. Lower into a squat (A), then side jump over the marker (B)
and land on the other side in another squat. Still in the squat, place
your hands on the ground between your legs and jump back with
both legs into a high plank position, engaging your core (C).
Quickly jump forwards into a squat with your heels down and
chest up. That is one rep.
A
A
B
B
C
C
YOUR VIKING MADNESS MOVES!
Do these once a week, for the reps or time shown, on top of doing the previous
exercises as instructed. Do all four of these moves straight after each other
and only take a breather when you need to – and only for as long as you
absolutely need to – no cheating!