Has your fitness dropped a bit over the break? Try this awesome full-body workout to get back into it.

10x pushups

10x sit ups

10x leg raises, lying on your back

10x squats

12x bicycle crunches

10x knee crunches

10x pushups

12x flutter kicks

30 sec plank

10x squats

10x plank arm raises

10 sec side plank (each side)

 

That’s one set – start at 3 sets and work up to 5 or more with a 2 minute rest between each set. This is a great one to do in the morning in addition to your training.

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Source: ACTIONTKD Melbourne

 

Action Tae Kwon-Do Melbourne is holding a special offer this month!

 

The sun’s finally come out in Melbourne and it’s nearly summer – what better time to start training and building up your fitness? All new students who enrol in October will receive their first 2 weeks of training FREE!

Do you have a friend who’s asked about your training? Maybe they’ve seen how much you enjoy it and how much you’ve benefited. Now’s the perfect time to bring that friend along to training and help them get the same awesome experience that you’ve had! Bring a friend to class during the month of October and get two weeks of free training!
See you on the floor.

 

The post Get fit for summer! appeared first on Action Tae Kwon Do – Melbourne.

Source: ACTIONTKD Melbourne

Need some extra training during the school holidays? Try out this awesome Action bodyweight workout. Complete this 3 times a week along with your regular training to see huge gains to strength and stamina.

 

15x pushups, touch chest to focus pad on ground (40-50mm thick, a book works fine as a substitute)

15x situps

25x star jumps

15x squats

Hold sitting position against wall x 60 seconds

10 tuck jumps over chair/bench/rail x 2 sets

10 lunges x 2 sets

Triceps dips x 25 x 2 sets – use a chair, step, bench etc

5x chin ups x 2 sets – try and do more! See notes below

Plank position x 30 seconds

Laying on elbows, cycling with legs x 30 seconds

Chin up notes: try and find a suitable bar in your area. Playgrounds are great – swing sets, monkey bars etc. You could also use rafters or even a tree branch, but you might want to wear gloves or throw a towel over it so you don’t tear up your hands. Grab with your palms facing towards you for an easier chin up that works your biceps more, but for the best effect have your palms facing away.

Chin up alternative: Inverted rows are a good way to start working those muscles if you can’t do a proper chin up, and can be performed using a handrail or sturdy table. Lie on your back underneath, grab the rail or edge of the table, and pull yourself up keeping your heels on the ground and your body as rigid as possible. You can adjust the difficulty by keeping more weight on the ground.  Diamond hand pushups (with hands below the centre of your chest) also work.

The post Bodyweight workout appeared first on Action Tae Kwon Do – Melbourne.

Source: ACTIONTKD Melbourne