Program bias: General Coniditioning

Program duration: Approx. 30 minutes

Program frequency: Can be done 3-4x p/week

Program Level of Intensity: The harder you work the harder it becomes! It is up to you to push yourself to the level you want to take out of this workout.

*Always warm up, cool down and stretch with every program. It is assumed you will be warm starting this program and will undertaking a relevant cool down and stretch post workout to assist recovery.

Rest times: No rest time during supersets. 2 minutes max between supersets.

Superset 1

50 Squats

50 Push ups

50 Sit ups

*Complete 3 sets in under 10 minutes with perfect technique. If you do not complete the entire 3 sets in 10 minutes record where you got up to and aim to improve next time.

Superset 2

10 Burpees

10 Frog Jumps

10 Jumping Lunges

10 ‘V’ Sit ups

 *Complete as many sets as you can in under 10 minutes with perfect technique. Record how many sets you complete and aim to improve next time.

 Superset 3

 *Select 2 exercise from the 8 given above. Do 10 reps of each with no break for 5 minutes as your final superset.