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Sport

Workout of the Month - October!

By StuartSport 11 Oct 2017

Welcome back to Workout of the month!
If you’re looking for a new routine to try in the gym, why don’t you give this one a go? There’s a little bit of everything, so it’s sure to give you a challenge.

As always, if you are unsure of how to do this work out or would like a demonstration of any of the exercises, please speak to one of our staff members who will happily show you how it’s done!

Good luck and remember, use #qmuworkoutofthemonth to let us see photos of you in action!

Warm up:

Make sure you warm up by doing 5 minutes on any cardiovascular machine at a moderate pace to raise the heart rate, get the blood pumping faster around the body and to prepare mentally for the workout ahead.

Main Workout

Today we are going for a bodyweight workout, targeting each body part with 3-4 exercises.

Legs:

10 Squat Jumps

20 high knees

45 second wall sit

1 Minute rest

x3

Legs and Upper body Combo:

Medicine Ball Squat and Press - 1 minute

Press ups - 30 seconds

Burpees - 30 seconds

1 Minute rest

(x3)

Arms:

10 Wide Grip Assisted Pull ups

20 Tricep Dips

10 Underhand grip assisted pull ups

1 Minute rest

x3

 Core:

10 ankle touches

10 bicycle crunch

20 crunch

 45 second Plank

1 Minute rest

 x3

 Cool Down:

After blitzing your body to bits it’s time to cool off! Find yourself a cross trainer and go for 5 minutes, gradually easing the pace each minute. After this, remember to do your post exercise stretches, you may be a little tender after this one!

 

Topics

healthy, QMUSports, qmu

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